Welcome back everyone to becoming the one. I'm really happy and excited because I'm here with Ina and she is a breath coach, yoga teacher, and she has worked in finance for 20 years, I believe, right? Yes, exactly. Yes. So she is here to talk to us all today about breathwork and how to regulate your nervous system, how to manage your emotions and anxiety.
So I'd love for you to share just a little bit about yourself before we jump in. Yeah. Hi everybody. So happy to be here. So my name is Ina. I'm from Germany and I'm like, like you said, I'm a, I'm a breath teacher. I'm a yoga teacher for many years. And due to personal situation which I'm going to share with you later, I just felt the need to share my knowledge and help people essentially.
This is what I'm doing. And I'm now I'm at yoga festivals. I'm at Congresses. I, I work with companies to help their employees mainly just to get back to normal. It's incredible. And when we first met, actually, so you guys, you know, did a little bit of breathwork with me and I loved it. And I have told her ever since I'm like, I love this.
It was so helpful. And we even just did some before this podcast, which was super great. And we're going to do a little bit in this podcast. I'm really excited about that. But let's first talk about what is breathwork and like, how did you even get started in? Breathwork and incorporating it into your life and your work.
Yeah. Well, breathwork, it's a broad topic that is coming up. I think breathwork is what yoga has been 15 years before. It's coming up. If you open your eyes, you will see it everywhere. And it's also as broad as you as yoga. So there's so many things going on, but basically it's, it's the fundamentals. I mean, without the breath.
We don't live and in my yoga practice, I come from the background from the Kundalini yoga and there the breath is an essential part. So it's always been part of my work, but when COVID hit and there was a lot going on the financial industry, at least here in Europe. And I think all over the world and the stress started being so big that I just, I just had a panic attack myself.
You know, in the middle of the day, and that was very frightening, but also something that led me on that path because I was able to get out of that within a few minutes with the power of the breath. And that was essentially what I was just like, Oh my God, that was so easy for me to get out of it. And I was seeing all my coworkers suffering and I just started to teach them for free.
And that was like the start of it. Yeah. Awesome. Just a neat book. Yeah. It's so helpful. So in terms of breathwork, can you talk to us about, like, what does that really mean to like, do breathwork, what does it even look like? Yeah. First of all is just watch your breath. Because what people often do when they are in stressful situations, they, they start holding their breath.
without even noticing. And when you start just to watch your breath, especially when you are in a high stress situation, if you're able to and start to, to change your breath. And I can tell you how to do that and to regulate your breath in a way that is beneficial for you. Yeah. You're already winning.
Yeah. As you're saying that I'm like, you're like watching my breath. I'm like, how am I breathing? Like, am I, am I holding my breath? And did you share what you were telling me about people like opening their laptops and how they would feel? Like we were talking before the, we started the podcast and it was so interesting.
Yeah. It's, it's called email apnea. It's it's a thing. It's been, there have been studies on that and it's when you open your laptop in the morning that you just stop breathing. Because you're overwhelmed of all the things that are going on. And, and I, for me, I experienced that every day and I'm trained now and I'm intentionally, I noticed that, and then I, I work with that and I, and then I continue to breathe.
And I want to do a little experiment with you. Okay, let's do it. Like we did before. And I would like everybody who's listening to do the same. And then I will explain what is going on. Alright, shall we do it? Let's do it. So, just like that, stop everything you're doing, unless you're driving a car or something.
I want you to close your mouth and pinch your nose. Just like that. Don't breathe in before, just pinch your nose and hold your breath. And I'm gonna watch your time, don't worry, you'll be fine, but just hold your breath. It's just a few seconds. Oh, it wasn't very long. So everybody listening. Okay. Unpinch your nose.
The thing is, what happened? What happened to you? It started to feel very stressful for my body. It was, it did not like that. Yeah. And this is when we don't even notice that we stop breathing. We put stress on our body. Yeah, I can feel my heart like racing faster after doing that. Yeah, and, and also when you did hold your breath, did you think about the thing that happened yesterday?
No. And did you think about what is going to happen tomorrow? Like did you make any plans? No, I was very much in this moment like, Oh shoot, I can't breathe. Exactly. And this is why breath work is important. We, we don't watch our breath, but it's, it's, when you look at the hierarchy of need, it's, it's the pure basics without the breath, we don't live.
And this is why it's important to, first of all, watch your breath and then learn how to work with it. I mean, it's, it's a biohack. If, if you just, if you just learn that you're really, it helps a lot. Yeah, it does help a lot. And it's so different. Like when You know, we've done it a few times together.
It's so different because... A lot of people will turn to like, just take a couple of deep breaths, right? They'll like tell people that and or just like deep breathe. And it's not really helpful. Like that doesn't help me at least. And it doesn't help any of my clients, but really breathing in the way that we were in, which we'll, we're going to do that in the podcast here in a little bit is it really does allow you to be like grounded in the moment.
And just like focus on the breath. I feel like it's so different. What, why do you think that is? Oh, that's very easy, and I have a very nice example for it. So it's, when you think of the nervous system, you have two parts of the nervous system. You have the Sympathicus, that's fight or flight, and you have the Parasympathicus, that is rest and adjust.
And I want you to imagine like you're crossing the street, you're just fine and easy, and then just right around the corner comes the car and just like, in front of you. And what do you do? You just, Oh, you're shocked. You breathe in, you hold your breath, right? You breathe in, your heart starts to beat fast.
You know, the blood goes from your belly from your brain into your muscles because it's fight or flight. It's a danger. And this is the the sympaticus nervous system. And we need it because if there would be an actual danger, you would have to like, run away, hide or do whatever. People mainly Are living on survival in that mode and this is why we need the other thing.
And then I have another example, like imagine you're with your favorite person and you're at a fancy restaurant and the candles are burning and the nice music is playing and the person is leaning over saying,
do you breathe in or do you breathe out? Out. Right? Like, ah, this is so nice. So you're relaxed. You're safe. This is rest and digest. But we are living on survival all the time. And we need to switch that, and if you learn to switch that, you'll be happy. Yeah. Why is it important for us to regulate our nervous system when it comes to like our emotions and thoughts and like this anxiety that we might be feeling?
Do you think it's beneficial for you to run around all day like you've been hit, almost been hit by a car? Definitely not. So everything is, is like, you're done? Still experiencing this situation that happened maybe a day ago, a week ago, but you still have it in your nervous system and you haven't released it.
And what happens if you feel the other way around, like when the person or whatever nice happens to you, so you're relaxed. And why, why is that beneficial? Then you are present. Then you are present to what you're doing. You are present to the people around you.when you're living in this all the time, it's exhausting. There's a difference. Yeah, there's a huge, yes, there's a huge difference
how do you feel like breath work really helps to regulate the nervous system, like, actually in your body? Like, what's happening when you do it? So, when you focus on the exhale, what happens is that your blood vessels Open and you can take deeper breaths and longer breaths and when your blood vessels are open, the blood goes also into your brain, so you are able to focus better.
It goes also into your belly, then you're able to digest better. there are many people who have digestive problems. And a lot of it could also be cured by breathing.
Yeah, I think it's so interesting because as you're talking, I'm sort of seeing like how all these things come together. It's kind of like when you have anxiety, like a lot of people you end up having a lot of digestive issues, right?
It's like very connected and doing the breath work actually helps to regulate the nervous system and then eliminates that Problem, right? Like your whole body, your, your one body, right? Your whole body is connected.
I have a friend who's a deep diver, and then I just suggested him, but before he's going into the water to calm himself, he should put your, your hands on your belly.
And maybe you want to do it as well. And I want your, your middle fingers to be on your belly button and your middle fingers are touching and you. The next thing I'm going to ask you is maybe difficult for many people because we used to breathe in a actually wrong way, because when you breathe in, it's not your chest that comes up, but it's your belly that goes out.
And I would like you to, to test that, to, to, to take a light breath in, like as it's comfortable for you. And when you breathe out, try. That the fingers, the middle fingers are touching each other and the belly goes in. And when you breathe in again, you, you, the middle fingers are separating because your belly goes out
and instantly you feel calmer when you do that. I do.
That's great. Right.
This is how babies breathe and they're doing it the right way. And what we are doing, we sitting on our desk and we have like tight pants. And we're only only using a little bit of our, of our lung capacity, and essentially we are over-breathing all the time like this. Stu, I've been studies shown that
a huge amount of people are taking too many breaths during the day.
And that puts you in that Sympathicus state of mind, without anything happening. So you're overbreathing anyway, and then something happens, and then you breathe some more. And that is highly not recommended. Yeah, that's so interesting. I can imagine doing these like belly breaths and doing this breath work when you are feeling like dysregulated or you are feeling a lot of anxiety, or even like if you are having an intense conversation maybe with like a partner or something like just taking a break and going and doing some breath work or maybe like you're going on a first date and you're starting to feel like this anxiety.
Yeah, like using that to really just calm yourself and get yourself into a better place so you are more regulated. And you could use both. You could use your mind and your, your body to, and when you connect that with breathing out and telling to yourself, I'm safe, I'm safe, we are safe. And then like, focus on the exhale, focus on the exhale.
And the magic happens when you do it more than just one or two times. But just do ten breaths and count them. Because when you are in panic, you want to stop that. And your brain starts to tell you to stop that and do anything else. But you need to find that discipline to do it. Like, just ten breaths. And do it on a regular basis.
And I promise you, you will feel better. Yeah, I know. I'm going to start doing it, everyone. So we're going to, we're going to do this together. Okay. What was that? I will keep you accountable. Okay. Thank you. Yeah. Okay. Let's, let's go into it. Let's do a little, let's do a little breath work. Let's do those, those 10 breaths.
Yeah. Wonderful. Okay. So everybody find a comfortable seat. And have a straight spine. Shoulders are relaxed. And we are going to do 10 breaths. Where you inhale at 4. You hold for a while. And we exhale at 6. And I would like you to do it as easily and effortlessly as possible. Just take that time for yourself.
Here and now. You're safe. You don't need to do anything else. And then you could also put a hand on your belly and then you breathe in for 1, 2, 3, 4, hold, exhale, 6, 5, 4, 3, 2, 1. Inhale, 1, 2, 3, 4, hold, exhale, 6, 5, Five, four, three, two, one more inhale. One, two, three, four, hold, exhale. Six, five, four, three, two, one. When you inhale, one, two, three, four, hold, exhale.
Six, five, four, three, two, one. Good job, keep going. Inhale, one, two, three. Hold, exhale, 6, 5, 4, 3, 2, 1, almost there, inhale, 1, 2, 3, 4, hold, exhale, 6, 5, 4, 3, 2, 1, stay with me, inhale, 1, 2, 3, 4, hold, exhale, 6, 5, 4, 3, 2, 1. Just two more. Inhale. One, two, three, four. Hold. Exhale. Six, five, four, three, two. And one last time. Inhale.
One, two, four. Hold. Exhale. Six, five, four, three, two. Eyes are closed. Face is relaxed. Breath is normal. Eyes are closed. Face is relaxed, breath is normal, and then you can open your eyes. That was amazing. I hope you guys feel as good as I do. That was so great. I love doing that. Please feel free to share if it was any help for you.
Yes, I'm sure everyone listening is going to be blown away. It feels so good. I feel so relaxed,
That was so good. I know, you know, you mentioned that Breathwork, like so many people are using this. And talk to me about talk to me about that.
You guys I can't even think if I feel so good. I can't think anymore. So one thing that there's one person that is called Wim Hof. He's from the Netherlands, and he's doing high intensity stuff. He's been running a marathon on the on the North Pole with only with shorts and a shirt. And he did so many records just with the power of breath.
You can look him up, Wim Hof, it's a big, big thing. And who else is doing breath work? It's, it's the Navy SEALs are using something called box breathing to regulate themselves. And box breathing is something you can use for yourself too. It's just, you breathe in for four, you hold for four, you breathe out for four, and you hold for four.
So, just like imagine a box. This is what the seals are doing before training. So, hurt. And also, you can look that up online. LeBron James! is using breathwork in his breaks during the games to regulate himself. And also like, you can use it to cure asthma also. You can use it to, to improve your, your lung capacity.
I'm using it when I'm training for, for a half marathon. I'm using breathwork to expand my lung capacity. So it's, it's huge. That's so cool. I will definitely look up this guy running in the North Pole. That's wild. Yeah, he did so, so many great stuff. I mean, it's amazing. Yeah. So cool. Yeah. And I feel like it would help your stress levels too, to just do even just like 10 of those breaths every day, just even before like logging into work or like going to work.
Because stress is such a huge part or like it's something that a lot of us experience right and it can be a huge part of someone's life without them even realizing it right and just being like this dysregulated state. All the time
So doing this feels like it would be so helpful to lowering stress levels and actually feeling like you can manage your day and your life and just handle anything that comes your way. You know, the thing is, I mean, it happens to me too, even though I'm teaching that stuff, it happens to me too, that I'm catching myself being in overwhelm and being all over the place.
And then I'm stopping myself like, hold on, hold on, hold on. I don't need to feel that way. So, and then I ask myself, why do I feel that way? And most of the times, it's just a thought that I was thinking that kept me stressed. Like, there are some deadlines I need to meet, and there are some clients, and you know, the stock market.
And I'm, I do that on high intensity days, I do that three to five times a day. Where I just step back in my office or in the bathroom, wherever I feel I can just take a breath. And also, what you could do, what you need to do is to breathe out longer than you breathe in. Because as I mentioned, we're over breathing and we're not breathing out.
And one very simple thing is, you could just use a straw and breathe through a straw, because then you would, like, need to slow your breath. You could use that if you feel, like, too stressed out. Like, Oh, I can't focus. Just, just try to use a straw and that will calm you down. That's a cool little hack. I like that.
Yeah. And I love that you said that because there's no place you're going to get to where you're just perfect. You never feel stressed. You never feel dysregulated or like everyone's going to feel that on some level. You just, it's just more like you don't want to be in that state all the time because it's, it's not good for your body.
Right. It doesn't feel good. And if you can get to a place where it's like you said, like when it comes up, you know, you have this tool that you can utilize and it helps, right. And then you can move back into a more regulated place. And I feel more in control and this is because we are afraid to get out of control and I mean, at the end of the day, we don't have control about anything like, yeah, none of me about is, is, I mean, but what I can control what you can control what everybody does is you can control your breath.
And when you learn to control your breath, you control your emotions, and you control your, your state of mind, and you can control your health with that in a way. Amazing, right? It is amazing. And you don't need anybody to do that, and you know, you know, this is your habit, it's, it's so powerful. This is why I love it so much.
It is so powerful. And I can I am a testament to that because I did not know before. Yeah, I didn't know before we met how awesome it was. So thank you so much for coming on today and sharing all of this and doing a little breathwork with us. Where can my audience find you at? Oh, I'm at Instagram at prana core underline.
I have my, my stuff in German, but I'm going to transition to English. And if you'd like to know more and I can work with companies, I. Do teaching in English, I'm going to have some YouTube videos where you can have these little exercises and practice them myself. Yeah, I'll be happy to share because I'm very passionate.
I'm very, very happy that you are open and that you, I hope many people will benefit from it and please feel free to reach out. Yeah, amazing. I'll put everything in the show notes. Thank you so much for coming on today. Yeah, thank you much.
