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This is definitely one of my favorite topics in the world to talk about. The topic of how our states of mind & body are connected to our states of breath. Did you even know that these are connected? Did you even know that because of this we can effectively hack our states of mind & body? 

Follow me along on this inquiry about wrong states(are there any?) and learn how to hack your states by using the wonderful instrument of your breath. 


hello friends today i would like to talk

to you about one of my favorite topics

in the world and that

is the way in which our states of mind

and body

and our states of breath are connected i

get a ton of questions from people

who are finding themselves in an

undesirable state and they usually say

i’m in the wrong state well first of all

there are no wrong states

everything you can experience every

state that you can be in

is there with a reason it’s there

because of millions of years of natural


and every single state that you can have

everything you can experience

has been selected to serve you to have

some kind of function even the things

that we have deemed

entirely undesirable things like grief

and shame

and pain and stress all of these are

messengers right so every state that you

can be in

is there to serve you in some way to

signal something to signal danger to

trigger a survival response in you so

that’s a very important thing to start

with is to realize they’re not really

any wrong states there’s

undesirable states and there’s

definitely states that we like to avoid

but the main issue is if we

get into a state of being that doesn’t

match the state of

what we want to be and what we want to

do so for example

being tired there’s nothing wrong with

the state of being tired actually it’s a

great state

if you are in your bed it’s sunday night

you want to go to sleep

then being tired is the perfect state

you know and being

very alert and active and having an

active mind and connecting all the dots

and thinking about the future

that’s a great state when it’s monday

morning and you have your laptop open

and your cup of coffee you’re ready to

kick ass

perfect if those two switch then you’re

in trouble right so if you want to go to

sleep but your mind is active and you’re

thinking about the future and you’re

connecting the dots

not so good and then the next morning of

course you’re going to be tired and

you’re going to want to sleep

while you actually need to have your

brain active and

ready to kick ass and you know

connecting all the dots

so whenever our state that we’re in

doesn’t match the state that we want to

be in we tend to suffer and a lot of

people ask me how do i change this

i also talk to a lot of coaches who

basically realize that their clients

aren’t in a very coachable state they

get defensive or

you know they’re kind of like looking at

the clock the whole time

or they’re just looking for a way out

they’re coming up with excuses

well understanding how your client’s

breath influences their state of mind

and body and the extent to which they’re


is essential to coaching practice so


i would like to share one core base


that links to all of these different

questions and topics and of course

there’s a lot to be said about it but

i’m going to keep it

short and simple with this wonderful


so first of all we all understand

intuitively and through experiences

in our life and just through you know

living we understand that there is a

state of mind and body

and that is linked to a state of breath

right so

the direction of you are in a state of

mind and body and the breath follows we

all know this and there are

a few very familiar uh things like let’s

start with a really intense one

like for example panic if you are in a

state of panic

you will have a breath of hyper


and hyperventilation can occur

acutely but it can also

occur chronically so for example if

you’re in a state of anxiety

if you’re feeling anxious and especially

if you are

chronically feeling anxious you will

have more of a chronic

chronic hyperventilation so

acute hyperventilation and a panic

attack you know everybody

knows what that looks like it’s like

really intense on the inhale

moving with the chest breathing from the

scalenes from the neck muscles accessory


very stressful state a very intense high

up breathing uh state and then

of course with anxiety there’s a chronic

version of that that’s much smaller but

it’s still happening in the chest and in

the neck

and there’s a lot of tension involved

it’s usually faster than it needs to be

a lot more through the mouth than it

needs to be

right so anxiety comes with chronic


now there’s other things like for

example if you’re very active let’s say

you’re in a workout right and your mind

and body are

all the way in that workout you’re just

like boom doing it then at some point

you will start to pant

right so you you shift your body from

being sedentary to going into a workout

which means you shift your metabolism

your energy levels

to a higher energy necessity

and then your body will just start to


and create the gas exchange that allows

for your body to do that work so we know

you change the state of your mind and


and a state of breath will naturally


autonomously so this direction

is autopilot

your body just does it autonomic nervous

system now

there’s a few other examples like for

example uh relief is a very

very well known one if you are relieved

you will have a sigh

of relief right

and then there’s a lot of emotions and


tend to have um almost like a breath

signature i’d like to

i’d like to say and it’s a signature

because it’s unique and

you can recognize it at a distance right

you can

hear somebody that you can’t even see

you can hear somebody like around the

corner and they’re breathing in a

certain way and you know which state

they’re in

whether they’re sad whether they’re

angry whether they’re you know

anxious whether they’re panicking um

like you know

sadness crying for example

it’s such a like signature breath and

you immediately recognize it and the

difference in breath rhythm between

laughter and crying and anger and orgasm

you know and euphoria aren’t that big

but we all understand exactly what that

is like it speaks more than a thousand

words in a way right a breath speaks

it says more than a thousand words i

should write that down that’s my quote

don’t seal it okay

anyway so um emotions have their

signature and then of course if you’re

very relaxed

if you’re feeling relaxed you will

breathe more through your nose

and it will be slow and you’ll have good

movement of the diaphragm so there’s all

these examples

so we have learned that there’s that

direction and it makes sense because

like i said in the example the workout

as soon as you

increase the energy demand in the body

it means that at a cellular level you

need to start producing more energy and

at a cereal level that means that the

cell starts to have

gas exchange that needs to be oxygen

coming in and co2 being given off and

that process is called

respiration so literally the way that

you produce

energy at a cellular level is


breathing of your cells which means that

you also need respiration or ventilation

in your lungs because you need gas

exchange with the outside world

and every level of activity has a level

of energy that it needs to come with so

that’s a very physiological way of

looking at it

but actually there’s also a lot of good

science and

people much smarter than me we’ve

figured out that there are

very specific patterns in the brain that

science is only just starting to figure

out that are linked to very specific

patterns of breath and there’s this

constant communication between

your brain and your heart and your

breathing mechanics

where there’s always a direct link

between the breathing pattern

the heart rhythm and whether there’s

coherence and the state of the brain

and there are some spaces uh places in

the centers in the

brain that have been pointed out like in

the brain stem

where breathing rhythms as soon as a

breathing rhythm changes even on the

slightest little detail then also these

neurons start firing differently and it

looks like the whole brain is even

involved in

regulating breathing patterns there’s

amazing science on this but the point is

what all this science is pointing at is

that these two are linked the state of

our mind and body and the state of our

breath are linked

what we haven’t learned so we understand

this right it works in that direction i

can go into the science of that in a

later later video

but here’s the the most important thing

to me what we haven’t learned

is that it also works in that direction

and that that

is the role of conscious

breathing so a conscious breathing


consciously changing the state of your


will also cause your state of mind and


to shift it has to happen it’s

it’s a two-way street so the example of

going into a workout and then having to

pant makes total sense now imagine it

the other way around you come out of the


and you want to relax if you then


start to slow down your breathing focus

on your

exhales switch to nasal breathing

then you will actually create a rhythm

that tells the body to slow down

first of all slowing down your exhales

will stimulate the vagus nerve

um which is the the part of the

parasympathetic nervous system

that calms down your body slows down

your heart rate

puts you in a more restful state also as

soon as you start to slow down your

breath you’re limiting the amount of

oxygen in your body

which means less oxygen coming in co2

will start to

raise which is another trigger for the

body to go oh wait we can

make a ton more energy with this we

should calm down

you know heart rate should go down and

everything should come to a lower level

of energy

so your breath as i like to say is the

first responder

of your nervous system and because as

soon as your state of being changes

there has to be a level of energy

accompanying that and

a state of mind and body needs to be

created through

neurochemistry and through you know

biology through physiology so

as soon as you start to change your

breath then through

kind of that domino effect on the other

side your state of mind

and body needs to also change so if

you’re finding yourself in a very

stressful state if you’re finding


in an anxious state if you’re more

stressed and active than you want to be

and you’re noticing that your breath is

also increased right your breath rate is

increased you’re maybe breathing through

your chest and your mouth

then all you really need to do is

breathe in a way

that tells your body that you’re relaxed

because breathing can be that input

information for your nervous system that

then tells it to slow

down like i said the ingredients for

relaxing are nasal breathing

diaphragmatic breathing slower breathing

and focusing on the

exhale so as soon as you start to

do that and you repeat it you can calm

yourself down

all right i can go for hours about

different breathing techniques to do

this but this is really the core

principle state of mind and body

creates a state of breath and with every

state of mind and body

comes a state of breath and if you sort

out that state of breath

and find a way to practice it

consciously you can start to

consciously change your state of mind

and body instead of your state of mind

and body always

subconsciously on the autopilot changing

your state of breath

of course there’s always a collaboration

between the two

and there’s only so much you can do

there’s limits to this but there’s

way way more possible than what most

people know

in a good breathing therapy session in a

therapeutic breathing session

you could find a crying breathing

pattern that works for you when i see


cry for the first time in years for

example right so you can even

zoom in on specific emotions all of that

for later videos

for today remember as soon as you

consciously start to breathe you can


shift your state focus on your nose on

calm breathing using your diaphragm

and as soon as you find yourself in a

stressful state remember that

anchor yourself and bring yourself back


don’t forget to subscribe to my youtube

channel follow me on instagram

at casper’s focus i hope you have a

wonderful day and i’ll see you in the

next video

peace out


Written by Kasper

“The Breathwork Biohacker”

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