The How to Choose Happiness and Freedom Show: Satu Chantal Pitkamaki - Breathe Light For Happiness and Health!

Did you know there is a "right" way to breathe? I didn't! SO amazing, this episode. 
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Satu Chantal Pitkamaki - Breath Coach and Meditation Teacher! Breathe Light!

Today's episode with Chantal is for you if you want to learn simple breathing exercises to heal everything and make your life amazing! Watch the video or listen to the audio! Get connected with us and stay the course! You choose how you are creating your life.


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This episode with Chantal will teach you some simple exercises to get the most out of every breath!  You'll love it!
Instagram @satuchantal
Advanced Oxygen -
Robin Rosenberg, "Restoring Prana" book.

Benefits of nose breathing - Overall health & wellbeing PLUS

  • Improved sleep and energy 
  • Fast recovery from stress 
  • Endurance during stressful situations 
  • Easier breathing with reduced breathlessness during exercise 
  • Help with Asthma 
  • Help with snoring 
  • Help with sleep apnea 
  • Help with chronic sinusitis 
  • Better immunity defense through nose breathing than through mouth breathing 

Breath Light exercise.  2 times daily at your comfort level, 5-20 minutes at a time. Before meditation for 10 minutes.

  • Imagine a piece of string gently pulling you upwards towards the ceiling. 
  • Feel the space between your ribs widening. 
  • With your mouth closed, jaws relaxed, breathe normally in and out through your nose. 
  • Hands on your chest and tummy or on your lap. 
  • Focus on the air flow as it moves in and out of your nose. 
  • Feel the slightly colder air entering your nose, and feel the slightly warmer air leaving your nose. 
  • Take a short slow breath into the nose and allow a gentle relaxed breath out. 
  • Breathe 80% of your normal breath in slowly and gently 
  • Breathing is light, quiet and still. 
  • It is very important not to consciously interfere with your breathing muscles or restrict your breathing. 
  • Don’t tense your stomach to reduce your breathing. 
  • The goal is to feel a want or ‘hunger’ for air. To have a feeling that you would like to take in a bigger breath. 

Small breath hold exercise, up to 6 times a day 2.5 minutes each time

  • Normal breath in and out through the nose. 
  • Pinch your nose with your fingers and hold for 5 seconds. 
  • Let go of your nose and breathe in and out through your nose for 10 seconds. 
  • Breathe normally ten seconds. 
  • Normal breath in, normal breath out and pinch your nose. 
  • Let go, breathe in through nose. 
  • Breathe normally for 10 seconds. Don’t change your breathing. Just breathe as normal. 
  • You should not feel stressed while doing the exercise. If the air hunger is too much, then hold the breath for 3 seconds only. 

Practice nose breathing – at all times, also during the night
A bridge between body and soul – breathing, 10-30 minute a day.

  • Sit comfortable, with straight back. 
  • Relax your whole body, go through the parts of your body giving suggestion to let go and relax. Especially shoulders, neck, tummy, face, eyes, ears, mouth. Tuck your tongue at the upper palate of your mouth, not pushing the upper front teeth. 
  • Start to watch your breath flow in in a very relaxed manner, just follow it. 
  • Don't this time try to change it, just be with it. 
  • Let it bring you inside of yourself for even deeper watching your breath. 
  • When your mind wanders away from your breath, just bring it back very gently. No scolding. This is normal in a meditation practice. 
  • Bring your attention now inside your heart. Ask yourself how does it feel to be me now in my life? Just be with the answers, no need to change anything, to do anything. 
  • When you come out, do it gently. Keeping part of your attention inside your heart, while you are at the same time looking at the outside world. Enjoy the feeling of being present, conscious. 
  • Give yourself a gentle inner smile and know all is well 

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Transcript from Today's Show

You can read instead! Enjoy! (This was transcribed by a machine so some words will not be perfectly right.)

Lauren Foster (2s):
Hello, and welcome to the how to choose happiness and freedom show. I'm your host Lauren Foster happiness teacher, and founder of be happy first as a certified life mastery consultant, masters of wisdom and meditation teacher and primal health coach. I'm on a mission to help 1 million women learn to be happy and free on purpose, healthy, wealthy, and joyfully living life on your own terms. Happiness is a choice and you can always choose to be happy first. Thanks so much for being here now on to today's episode.

Lauren Foster (35s):
Yay. We are global. My guest today is coming to us all the way from Finland. I said, totally love it said to Shantelle, Pete to come back. I practiced and learned how to say her name. So welcome you to welcome Shannon and tell us what you like to go by, right? Yes. It's easier for you guys. Yeah. So where did drop off her their names and just call her Shantelle Shantelle like Madonna.

Lauren Foster (1m 7s):
So Chantal is the CEO. She is an executive coach. She is a masters of wisdom and meditation teacher, which is how I met her each month. All of us meditation teachers get on a live call and meditate together and meet one another and support one another. And this is how I encountered this amazing exotic woman and all of the great things that she's going to teach us today. She is an oxygen advantage, advanced instructor, which is going to be a big part of our show today, learning how the right way to breathe, who knew she's also a Reiki master and certified acupuncturist.

Lauren Foster (1m 45s):
All the things that I love, we could, we could stay here all day and talks. How are you Chantal?

Chantal (1m 52s):
I'm so good. I'm so good. Going on line has given a lot of time to stay at home for all of us. So I hope everybody else has to redo and edit. Also not being too worried at the time. Yeah. Usually my life is full of travel. You know, once a week in an airplane going somewhere, I've been at home in a very safe country. You know, we have a lot of cases of Corona a day for people at the hospital at the moment.

Lauren Foster (2m 20s):
Yeah. I forgot to tell you when we started the, we don't really talk about that virus of the show. The world is talking about it enough for all of us, so we're going to live, but I do want to know your history and how you tell us about who you are and what brought you to this work.

Chantal (2m 41s):
Yeah, so, you know, just say some fairly little girl, I was really interested in, in therapies and healing and I was really interested in how the human person fixed. That was really the key. So, you know, I read everything about psychology. I could find in a library and at Eastern religions and part of psychology when I learned To read. And at that time it fell on, I was kind of, kind of far away from spiritual communities. You know, spirituality started to grow in England and United States.

Chantal (3m 11s):
Then when I wanted to be an adult, my first professor was a therapist. I started a dozen therapy forms more or less. And you know, I worked as a therapist for about 10 years on the teacher for empowering work. So, and things like that. And then I decided to go and train in the business world and I learned, you know, I had a business degree, also learned everything on the way. And I know I've been having, I have two companies, one in Finland and one in Italy offering executive coaching and a lot of training, different kinds of skills in business world.

Chantal (3m 46s):
And that is this beautiful time in my life. It is time to start stepping back into my healer girl needs healing. And that's why I want to start also talking more publicly about these things that are my true, true, true passion. But then so yoga, healthy food, healing, breathing.

Lauren Foster (4m 17s):
I'm just gonna not talk very much.

Chantal (4m 21s):
Yeah. I have to hear that echo at all here.

Lauren Foster (4m 24s):
All right. It might be here in my system. So will Timmy will let me know if it's weird on our broadcast. Welcome Tammy. Thank you for being here. All right. So tell me all right. First of all, let introduce us to the little breathing test that we're going to do to see how I don't even know how to say it. How do you, this is so new to me. I'm just like completely fascinated.

Chantal (4m 47s):
Okay. Okay. So I'm going to all of you guys who are out there behind the screens, prepare yourself, which is that. Now what I talked to her about, you know, four or five minutes about waiting during this time, relax, totally relax. Put your body at ease, sit comfortably and you know, calm down because when we're going to do the test, we're going to hold our breath for a little while, but we're not going to do it yet. I'll let, I'll give you some time to fill down.

Chantal (5m 18s):
So any of this today, we're going to concentrate our breathing and how breathing has such a great effect on your health. How can pull in how's your health create perfect health for you and also perfect peace of mind because breathing is also key to spiritual alignment with yourself. You know, we have three ways to nurse, all souls, you know, we can eat good food. You can ask Lauren about that, which we all should, you know, and we all need a bit different food because we're different body types and you know, a bit different in our makeup unhealthy situation.

Chantal (5m 59s):
I think we can drink hydrate ourselves. Good. And the third thing that we nurse also is all this physical air that we're breathing and actually the breath, the air is the one that we can be without the least amount of time. So what have a pensionable more or how you'd use this most important hours of your life in your life, which is the breath housing. This is so amazing that it is a shortcut of everything to enhance in your health.

Chantal (6m 32s):
The way that, you know, we breathe can affect everything in your lives, not only in the quality level, but also, you know, it can enhance your mental capacity, your emotional balance and your spiritual alignment to your soul in Iveta, you know, they talked about and they still do of course, but even 5,000 years ago, the oldest text refer as prana, the breath as the bridge between the body and the spirit.

Chantal (7m 1s):
So reading well before many patients, I think helps you to get closer to your soul. So are you guys ready for the test? What are you going to do? A test, which is called bold score. It is actually really easy. We're going to just measure how functional your breathing is. And this entails that's short for holding on your breath, which means that you take it in. Don't do it yet, but I'm going to explain for, so you're taking it at home, small, smallest breath of air.

Chantal (7m 38s):
You're exhaling. That's more restrictive there. And then you hold your nose and then you count, maybe you have your phone, you can put it on. Maybe you'll take that too. We have time for that. And you will be setting a timer on so that, you know, how many seconds do you going to hold? And why do you hold them gently? You can move ahead a little bit and you can vote, which makes your body at the, so that it doesn't tense up will not breathing. And they will count. You know how many seconds you hold your breath comfortably.

Chantal (8m 11s):
And you know, when you feel the first nudging from your diaphragm or your maximum move that now I do absolutely need to breathe. Then you reading. So don't hold more than that. It's not necessary. This is just for exercise. Okay. Ready to go. Let's do a bolt score fist, right. Then no more breath in no one breath out and hold your breath.

3 (8m 35s):

4 (8m 56s):
Little bit.

Chantal (8m 58s):
If you're still holding, that makes it easier and gentler. You don't tend to sell which stops at yeah. And most people probably have stopped your stopwatch. Okay. Probably a few more going on to 40 seconds, which is about now. All right. How did that feel? Kind of funny at first, didn't it? I, with 16 seconds. That is good. Is that good? It's good. I think, yeah, but the first time.

Chantal (9m 29s):
Yeah. And you know, probably some of you did under 10 seconds, which is more like a dust, dysfunctional breathing, but don't worry, you know, we get medication for that breathing, right. Techniques. Very easy to do. She didn't need medication. She meant reading techniques, treatments that is, it's just breathing. Right. Just air and Caribbean. Yes. And then those of you who did like between 10 and 20 you're well on the way to good functional breathing.

Chantal (10m 4s):
And it will take just a few weeks of practicing a little that you get up to about 25 seconds and anything about 25 seconds is considered good, functional reading. Why does this measure it? It measures your ability to resist. It's called carbon dioxide that you're holding against why you're doing the reading exercises. You're going to grow your ability to continue breathing with a little less carbon dioxide, which will then balance oxygen and everything else in your body.

Chantal (10m 39s):
I'll explain it to you in a little bit. But so what I would advise you to do your first exercise after this is to do your volt score test every morning. And you'd have some other exercises that went up going to go through throughout this podcast that you can do that will help you to get better at breathing, expect their breathing, oxygenate, your tissues, and yourselves must better. The higher the boat school, the better oxygen goes all the way down, all of yourselves, all our tissues and all the way to the very small blood vessels.

Chantal (11m 16s):
If your breathing is dysfunctional, it's, you're using it mainly from upper chest. And that means that the balance between oxygen and carbon dioxide, doesn't go quite right. I'll explain you how, and then that means that there's not enough staff, not enough hemoglobin carrying your oxygen all the way to the tissues. So we need to get the balance of these gases. Right. I cannot explain to you because there are probably some of you who want to know how and why does it happen?

Chantal (11m 49s):
And then we'll just get into the practical techniques. Would that be right? Yes, that is absolutely right. And so

Lauren Foster (11m 54s):
Just to sum up what I, what I understand so far is that what we just did was test how efficiently our body is taking and using

Chantal (12m 4s):
Oxygen and exactly. Okay. That was well put, thank you for that. Better than I could upset is that is true. Yeah. So the first thing that we should start doing is shift totally from month B breathing to nose breathing. No, Maddie's the key, you know, and I bet, you know, when I found out about this breathing techniques, you know, practicing yoga for 40 years and you know, I've always been interested in health and everything as spirituality.

Chantal (12m 36s):
And I hadn't heard this information. And when I heard this information, my life has changed that very instant. I knew I heard half an hour podcast like you're hearing now. And that made me decide, I'm going to do the certification training. That's it. I bought the book. I listened to the book. I did some exercises. I put myself in the certification training. My life has changed. Now I know to affect my health in really big way itself. You,

Lauren Foster (13m 7s):
Right. I don't know if this is the right time for this question, but when I was reading over your notes, I have friends who have sleep apnea will, will this, or are you going to go into that and then to how, okay.

Chantal (13m 20s):
Yeah. So, so why, don't, why don't I say a little bit about that? So those people who have sleep, you know, not restful sleep, just, you know, tossing and turning and waking up and going to the basketball, snoring or slipping mouth open, just mouth open so that you wake up with a dry mouth. We'll have to drink in the middle of the night. Even those who have sleep apnea, they are all dysfunctional rating and they can all be either healed or, you know, considerable amount helped with breathing.

Chantal (13m 55s):
And I know many people that my teacher and other therapists and other, our certified instructor have healed, told from sleep apnea. So you can do a lot for that. It's just breathing. It's just the most informed nurse that you can take, just do it right. And you can do so much for yourself. It is totally amazing. It is true. So this thing is from no spreading to mouth breathing. And, you know, if you would be able to walk outside or in the shops now and observe people, what you would see is that most people walk around most open.

Chantal (14m 29s):
So they would be walking mouth open, which means that they're actually breathing through the mouth moms, your mouth, when you open it, it's kind of quite big a channel for air nostrils and nose. And, you know, oftentimes we're staffed also they're very narrow, small or so breathing through the mouth is so much more effortless breathing through the nose is 1.5 times more effort for you work for you. So it means that always when people walk or if they even do some little bit of, you know, something doesn't even have to be exercise their shift, isn't a div mouth breathing, which is very dysfunctional.

Chantal (15m 9s):
And so why is it why, why explain why it's dysfunctional? Why it's not good to breathe through your mouth? Yeah. So your nose has little hairs and the filtering system. So all the air that comes through your nose is filtered through the whole filtering system. The airway goes behind your nose, through your throat, all the way to your lungs. All throughout this airway, there's a filtering system. It also, it, it purifies and cleanses most of the viruses and bacteria that you're breathing in.

Chantal (15m 45s):
So that's why at sport, especially now used to be breathing through the nose and only through the nose. And you know, when you are breathing through the mouth, you're actually taking in too much air. We're going to talk about that too. Also in a bit, you're taking in too much air and the balance of the gas is goes off. You're getting in too much air, which disturbs the Capricorn oxide and oxygen balance, and less oxygen ends up in your extremities and in your tissues and in your low cells, it saying, yeah, you know what I mean?

Chantal (16m 25s):
Like, Oh my God, why did I not know this 20 years ago? It is actually sort of an, all the old Vedic test texts. You know, they talk about this same thing. You know that if you breathe, you should be breathing through the nose. And small breathing, silent breathing is good breathing and yoga. The first 20 years, I learned yoga before power yoga Ashtanga came into the Western world. Nobody talked about big breath in yoga class.

Chantal (16m 58s):
We were all breathing deep, small, silent, and you know, imbalanced to our, our needs of air. Not big, by the way, one week in breath, a big breath out we'll empty. 30% of your oxygen reservoirs from your tissues. This is scientific knowledge. So we don't want that. So, so there's never a good time for these deep cleansing breaths is what we call them.

Chantal (17m 30s):
That tell me about a group. Yeah. You can do them sometimes, but I would say like, it feels kind of good. Take a big breath in and a big breath out. So go ahead and do them sometimes. But if you do like 95% of your time, no spreading and not too much, we're going to learn two exercises for them. That would be good. You know, network reading. It's regular, it's small. There are pauses after the installation. Natural, good functional breathing is slow.

Chantal (18m 3s):
The optimum is six breaths per minutes. Most of you guys out there are breathing 15 to 20 breaths a minute. So if you practice slowing down your breathing, then you can get down to somewhere like nine, 10 breaths a minute. And in relaxation, just express a minute quite easily. It's not that difficult at all. And that is optimal. Also in Ireland, they talk about six breaths per minute. That is the optimal to nourish the body. Doesn't have to be a slower than that, but shouldn't be faster than that.

Chantal (18m 36s):
And then we need think death is driven, driven by the diaphragm. It comes from the diaphragm, it smelled up the chest to the diaphragm from the diaphragm, diaphragm muscles. It's like an umbrella. That's the muscle that when you breathe in, it goes out tenses. When you breathe out, it relaxes, the movement is like an umbrella going in. And

Lauren Foster (19m 2s):
Now that you point this out, it makes perfect sense because a slow breath, you breathe in the air and then your body has a chance to go, okay, I want to do this with this and this, with this and this, with this, and to process what you've breathed in, instead of just here, grab what you can, and then I'm going to breathe out and we're going to start over again, every other breath that you would think it would be common sense, but I never heard of this. I never even thought of this. It's going to change my life to Shantelle. Thank you.

Chantal (19m 34s):
Yeah. So there is in our oxygen advantage training. We talk about this and you know, you can also have a mode of effects, both for your health and even your aerobic and anaerobic capacity. If you, you know, wander around or do do yoga with 20 plus percent less reading ventilation with a little bit of exercise, you can develop your breathing muscles. And also there are methods called <inaudible>, which is also other metals also that use the same information for healing asthma and other breeding ailments.

Chantal (20m 12s):
I specialized in Chico, but I'm a specialist in the oxygen McLean.

Lauren Foster (20m 16s):
Let me, let me ask this question. That just occurred to me. What about when you were doing like a really, which not me, cause I don't work out this way, but if you're doing just a really intense workout, like you're running, you're sprinting, your, you know, lifting very heavy weights, high impact aerobics, all of those types of things where you are gasping for air is what's happening. When, when we do that,

Chantal (20m 46s):
What you're asking. So our advice is that for recreational supporters like you and me and everybody else who is in the competitive, in competitive sports to everything, through the nose, everything, even running, practice it to be stuck, practicing now. And with different exercises, you need a few more than the ones that we do today. But with these exercises in about four months, you can do everything through the notes.

Chantal (21m 16s):
First, your, your, your, you know, ventilation, isn't quite enough. You have to exercise your breathing muscles a little bit, but then in about four months, you'll be able to breathe through the nose, running exercise, lifting, heavy weights, everything, and that's going to be okay. And also some of the oxygen advantage coaches that work with sports, they do train competitive sports fighters, runners, you know, people who do really heavy work and they, you know, they learn how to do that. American sprinters also women.

Chantal (21m 49s):
Awesome. So let me know, before we do some exercises, I'll tell you a little bit about these funny gases, you know, how they operate and then we can do some exercises and say, okay. Yeah, that sounds great. Okay. So there are these interesting gases that we need to look at. First, the oxygen and carbon dioxide, carbon dioxide is like the EXOS, phew that you've heard. Then he's told that it's bad, but it's really actually critical for your health. It's really good.

Chantal (22m 19s):
So most people believe that when they're breathing in more, you get more oxygen in, but actually it's vice versa. So if you take big breaths, the racers strong and you can't use the oxygen, right? So the process goes so that if you breathe adequate breath, not too big, not too small, then you will have the bond between oxygen and hemoglobin woven in your body is balanced.

Chantal (22m 49s):
So at 10 o'clock in Ghana carried all the oxygen into the cells and tissues need adequate amount of carbon dioxide. For that, if you breathe big, you read out all the carbon dioxide and then oxygen cannot be transported into the lower extremities and fishers themselves. So that, that is the thing. So breathing adequate small enough exercising your breathing muscles with actually smaller breaths than your normal risks is what we are going to do, which is actually vice versa when people think, and by the way, those of you who there are saying, what is this?

Chantal (23m 32s):
This is something totally different that I don't believe that everything that I'm saying is actually phone was signed. And you know, and you know, in the, in the notes for podcast, you will find some links. You can go up to the oxygen advantage pages and you will find some scientific information there. But also there's a lady called groping Rotenberg who has written a book called restoring product. She has studied both.

Chantal (24m 3s):
She's a yoga teacher for 30 years, I think, 40 years. And then she's also an oxygen advantage teacher. So she's combined those two. And she has found out that in all the old Vedic texts, there's the same information, how we should be binding. It's no different than this. Okay, amazing. Wherever you go,

Lauren Foster (24m 23s):
You're watching or listening to this, just look below and we'll share all the links to everything that we talk about so that you'll be able to access all of this.

Chantal (24m 33s):
Yeah. Then, then one more thing. When you're breathing in through your nose, you're harnessing nitric oxide, the third important guest into your nasal cavity. From there, it will travel to your lungs. Nitric oxide is the one that detoxify places. All the riders stays in bacteria and all the impurities from the nasal cavity and all the way to your lungs. It's also happiness hormone. You know, I mean, this it's important.

Chantal (25m 3s):
Nitrates. If you do one change after this, read through your nose day and nights,

Lauren Foster (25m 10s):
Always through your nitrous oxide, isn't that the laughing gas that the dentist gives you? Oh yeah. What'd you say that the dentist gives you interest. Isn't nitrous oxide. What we call it, laughing gas. I'll have to Google that

Chantal (25m 27s):
It is not quite that, but if you would, if you cook with gas, if you could quit gas, some of the advice of the healing methods that we've heard of, the VA thing that we are not talking about, I have heard in international news that those people who are have trouble with the lungs should be standing by their gas though, because the nitric oxide will be released a bit from the gas and that will help their, their lungs. Interesting.

Chantal (25m 57s):
Very interesting. I apologize,

Lauren Foster (26m 1s):
Interrupting you because I have so many questions. I'm so curious about them.

Chantal (26m 4s):
Okay. So what are the benefits you can get with this breathing exercises? So let me just list a few improve, sleep and energy. Of course, you know, who doesn't want to be energized? I do need to fast recovery from stress who knows, what is stress? Have you ever had to Joyce? That's a joke, most endurance during stressful situations and times we all need that. You know, there are only going to be times in our lives that we really need good endurance, then reduced breathlessness during exercise, heightened aerobic capacity and aerobic capacity.

Chantal (26m 42s):
I mean, this is all Duke's thing forever young, which I'm going to do forever. Yeah. It helped with asthma snoring, sleep apnea and even chronic sinusitis is help with the breathing exercises. Okay. Okay. The sounds coming up, are you seeing me okay?

Lauren Foster (27m 0s):
Yes. Yes. He lit in brilliant white light, like an angel.

Chantal (27m 7s):
Thank you. Yeah. So these are the benefits that you get. And you know, if you like meditation, you know, if you do like breathing that we're going to do next before your meditation, what actually happens that in your meditation, your Quaker deep kind of into a place of deep, deep peace and deep connection with yourself. And actually those of you who are meditators, you know, this, that when you meditate, so where's the end of your meditation.

Chantal (27m 39s):
You're just, you know, something like 20, 30 minutes, you know, this, your breath gets sprints really small, doesn't it? That's the same thing we are doing. We're practicing making the breath really small so that we are exercising, the breathing muscles. We are learning to tolerate carbon dioxide, hunger, oxygen, hunger, we're exercising our muscles for them. And actually that naturally happens in meditation. So if you do this exercises just before meditation, your meditation will also carry you closer to your spirit and soul.

Lauren Foster (28m 15s):
I can't wait to try every day to teach us.

Chantal (28m 18s):
Yeah, no produces overall calmness in your body. One more thing. I think that autonomic nervous system is a good to mention because the autonomic nervous system is the one that keeps you relaxed and calm and helps you to recover from all stress. So if you are in stress, you are reactive, your fight and flight reactions are going on and on and on. But if you learn to breathe, right, that comes your autonomic nervous system that gets hold of these stress reactions and balances them out so that you recover multiple triggers.

Chantal (28m 53s):
So amazing.

Lauren Foster (28m 55s):
Even though I didn't know all of this oxygen stuff, I was still doing good by meditating and accidentally learning. Good breathing. Okay.

Chantal (29m 5s):
I think because I'm a, I'm a meditator. I think that wa was doing yoga. Also. I think that was for me developing in my exercises. These breathing exercises were pretty quick for me, but I have seen other people that I've trained. I just woke up some things so pretty quickly, and they can see, you know, in a few weeks they can see quite good advancement. I'm excited. Are we ready to learn? We can learn aspect. I would like to say about the spiritual breathing because not just talking about health, you know, and mental clarity, emotional and spiritual connection with your soul is really truly one aspect of this breathing.

Chantal (29m 47s):
And in, in the Vedic texts, the yogas have used breathing as this bridge to their soul or their higher self, you know, or they, or, you know, wherever they've been heavens somewhere with, we don't reorder it or people don't quite reach. But you know, when you do breathing, this will also help you really to align much better with your soul. It brings you closer to your soul. So you can do breath watching for that, which is one of the exercises we're going to do a lost, which means are we going to calm down?

Chantal (30m 21s):
I do a little mini mindfulness exercise listening to all breath. Okay. Sounds great. Yeah. Shall we do a brief break? Like exercise now? Okay. The instructions are going to be in the notes. So do this exercise two times daily, and however long you were hunting, maybe five minutes, maybe 20 minutes, something in between. If you can do 20 minutes, twice a day, right in the morning. And just before going to bed, that would be optimal.

Chantal (30m 53s):
And you will. And before meditation, 10 minutes, of course, before meditation, 10 minutes a day, when you meditate, you don't think about the rating. You take your model, draw, you know, concentrate on that, probably have that. So results that you gained, you know, with this light breathing is that you improved your oxygen intake and delivery partners. Is this nitric oxide and reduces your sensitivity to carbon dioxide. All of the things that we need for better functional breathing. So let's begin, let's begin.

Chantal (31m 27s):
It's the thing you might imagine, or kind of string gently pulling you upwards of your relaxed, imagine and feel the space between your ribs, widening with your mouth closed. Just relaxed breathe normally. And I know three of us probably know speaker one smaller. Okay. There's other hand on your chest and the other one on your abdomen, your Tommy or diaphragm.

Chantal (32m 2s):
So I'll do a, can feel that the air goes down to the diaphragm and doesn't raise the, just feel the slightly cooler air entering your nose and feel the slightly warmer air, leaving your nose.

3 (32m 19s):

Chantal (32m 21s):
Now start taking in a little small road breaths, and you would normally do like 70% of the air. Keep the rhythm the same, that breathing just a little less air and then read out. And when you follow your breathing

3 (32m 44s):
Are ready then

Chantal (32m 45s):
And bringing a total relaxation to the body at the top of the breath and then read out

3 (32m 54s):
And continue this way.

Chantal (32m 56s):
Breathing light on a lesser anomaly, bring a tone of relaxation in the body and then the air for a while. And the raising in that is the active part of the breathing. When you're breathing out, release the passive relaxation, part of breathing,

3 (33m 24s):
Anything else,

Chantal (33m 29s):
Your breath should be so right, that it's quiet and still you shouldn't be hearing me sometimes too strong or weak or reduce your breathing.

3 (33m 47s):
You'll go

Chantal (33m 49s):
These two, feel a little bit of air hunger, and learn to tolerate this long bit of air hunger or anything in a loneliness air, and you would need, and then breathe it out. Even between the breaths you feel that you really have to take in a bigger breath, you have maybe trying to be too hard.

Chantal (34m 19s):
So make the breast just a little bit smaller so that you are bringing in air little less than normal, but still so that it feels very comfortable to you. Beautiful. Katie loves, loves the breathing.

3 (34m 40s):

Chantal (34m 40s):
Okay. Let it go. How did that feel? Or I loved it. Yes. Yeah. He did feel uncomfortable to get a little less Erin, a little bit uncomfortable, but like a good, uncomfortable, you know, it's like how, you know, it's working, that's just the right amount. So when you do this exercise, you need to feel a little over the air hunger, but not too much that it makes you gasp air because then you could have distorted effects of the exercise.

Chantal (35m 14s):
So if you start to feel like desperation or lightheaded or anything like that, then you're trying too hard. That's exactly. So ease up a little bit. Yeah. That's awesome. Also calm you down very much. So you will be very relaxed. Everything you saw rise after that. Now how, how often say how we should do

Lauren Foster (35m 38s):
This exercise?

Chantal (35m 40s):
Hmm. Daily twice morning and evening evening just before going to bed. That is the best time that will also make you sleep better in the night and also help, you know, to breathe through the walls. If you have that habit, if you know that you,

Lauren Foster (36m 0s):
But how do we know if I, I don't think that I breathe through my mouth when I sleep, but I'm asleep. So how would I know,

Chantal (36m 8s):
Thank you for that. So we advise to take your mouth through the night tape it, we have this tape that goes right around the mouth. It kind of helps to keep growth, but you don't even need to use that. Sometimes I use the snow Riker type. Micropore three micropore tape like around the table. I take a little STEM size is probably just in the middle of my lips.

Chantal (36m 41s):
Cause I mostly agree through the nose, but sometimes I want to test actually reading through, through the nose or my Parklake or the light or any through the mouth. The science of you would be great through the analysis would be snoring. So you back now or dry mouth or waking up in the middle of the night, I'd have to go to the bathroom. So if you do any of those, contacting them all, they do smell so dangerous as it sounds like, you know, it's actually quite comfortable that, you know, when you do that and you notice that maybe once or twice in the night, you notch, maybe you try to kind of open your mouth.

Chantal (37m 18s):
But then when you just cry that one to two nights, it goes really easy and you can continue doing that. That is the quickest trade or helping you to do non spreading day and night. If that is the most important thing to do. Interesting.

Lauren Foster (37m 33s):
Okay. This is such a rich episode of gonna, I I've got this list of people in my head that I'm going to share it with when we're done.

Chantal (37m 41s):
Hm. Yeah. So shall we do another exercise? Yes. When are you going to do a exercise that is called, this is called, Oh, you want to call it in my notes? Now this is small breath, hold exercise. This is called small recommends. And this is excellent for exercising your lungs throughout the day. And it doesn't take a lot of time.

Chantal (38m 11s):
You can do it while answering email or listening to somebody talk on the phone. You can do it while watching this as a vacation anyplace. No worries. So any takes just two and half minutes at a time, I need to do it like six times a day, two and a half minutes. And it's fine. This includes a small breath hose. And the benefits of this is again, introduces their hunger. Danville breakfast part is, is the nasal side.

Chantal (38m 42s):
And then the key thing is it calms you doing stress. So if you're really stressed, you have a deadline at work and you're working and you know, crazy people on the other side of the incident or internet at the company and you're working away and you're really stressed. If you want an incident, call me an incident with recovery of your energy, just for this exercise. How did I need to, he's also emergency exercise for banning of the backs, backs and hyperventilation.

Chantal (39m 13s):
Okay. Meditation is actually breathing too much, but it's annoying if you read too much, anybody could have a mandate through, right? How do we do it? We will sit down and again, try to get older and enrollment out through the host featured provider's records. One, two, three, four, five, breathe in and out.

Chantal (39m 44s):
We doing it per 10 seconds or five, six, seven a female. We do homework reading out home two, three, four, five. Now break in two free. We're going to do it for 10 seconds. And then again, <inaudible> all over out and we do it now. Breath in breath out two, three, four, sorry, breath in and out and roll breathing for 10 seconds.

Chantal (40m 32s):
Add once more for me the name and at home two, three, four, five, and in, and why do we believe in always after the breath holds, there is mine to go side that scattered while holding the breath. That is the group stuff, and we want it all into the lungs while we do that in, after the tone.

Chantal (41m 7s):
Awesome. Oh, he's so easy and hold for five. Breathe with him. Hold the fibroids for 10 for two and a half minutes. If that's too much, hold for three. Okay. It's real easy. I love it. I think clearer on my brain feels clearer. Once a new note is brought happened, it's true. It's so I taught this to my sister who has bad asthma and she also in a very stressful job and she uses it every day throughout the day to resolve calm madness over the corporate world.

Lauren Foster (41m 54s):
Incredible. I have so many loved ones with anxiety and with panic attacks and with asthma and with sleep apnea and with snoring and with all, all of these things that I'm so happy to have this gift to bring them and this idea to bring to them and this awesome video to share with them. So again, wherever you're listening or watching, if you look the love, we're spelling out all of these exercises for you in the notes so that you can start practicing them. The websites that Shantell has shared with us had some videos and some more information, some scientific information to back up all of this and, you know, words don't teach.

Lauren Foster (42m 34s):
But when you try these things out and, and just try it for yourself and see how you feel, see how much more connected with your spirit and your source, you, you feel when you begin to be connected with your breath and being light and easy about it and not trying so hard. I love it. It's right along the lines of everything that we teach at be happy first is that, you know, life's supposed to be fun. It's supposed to feel good. And so your breathing should most definitely be light and airy.

Lauren Foster (43m 8s):
Okay. So is there anything you want to add before we wrap it up for today?

Chantal (43m 13s):
Well, just remember L SB like slow and deep, so nasal breathing, breathing into your diaphragm. That's the deep thing and keep it slow. How did it sometimes, you know, when you're naturally breathing without doing anything through it, if it's close to six times, I don't believe it is know if it's close to 10 times in a natural, natural, everyday setting. That is good. If it's like more than 15, if you need these exercises, definitely, but everybody needs them out of meditation or exercise.

Chantal (43m 50s):
Your bleeding might be down to six, even though, even if it's just natural and that's perfect. You can imagine a world tomorrow probably I'm also link to rock and roll up the numbers, slides her <inaudible> information, and you can contact me through Instagram at, I don't have a website. I don't have these corporate training sites. So the way to contact me and, you know, we can organize, you know, there are people interested.

Chantal (44m 28s):
If we can organize some small groups, you very, very easy to be done. People will want to kind of more the bottom of the breathing.

Lauren Foster (44m 38s):
Awesome. So I of course just thought of another question. Would there be any benefit to like during your meditation or before anything consciously on purpose breathing six times a minute, like timing your breath so that it's,

Chantal (44m 55s):
It would be an okay exercise to do. Okay. Yes. So I wouldn't always be for my meditation. I will do 10 minutes over the breathing. I wouldn't do the light breathing as I said, but I also taking it all the way down to the <inaudible> and then a slow it down. So that'd be done. It goes over 6,000 minutes. I usually have like four in six out to hold or in six out to hold and you know, you know, we could practice.

Chantal (45m 36s):
They say it's so easier to exercise first reading first, then do separate, deep breathing and separately the cadence that I made them and then combine them all or an experience where either anyway, you can start to practice a brining light as well. The breathing

Lauren Foster (46m 2s):
Th th that's I'm I'm in the deep end of course already. I'm like, I want to do all the exercises right now. Okay. All right. Thank you again for being here with us again, you can find Shantelle on Instagram at, at sun to Shantelle, you can see her name that's right there on the screen. If you want to make a quick note of that, but of course we will put that in the links as well. And we're going to be, I'm going to be back on Thursday to talk about, I don't know, but we'll see, be sure and join me for that. And I'm really grateful that you were here.

Lauren Foster (46m 34s):
I hope that you enjoyed it. Be sure to subscribe wherever you are. Be sure to like the, be happy first page follow Sontu Shantelle, stay in touch with us and stay in this work with us. As we learn and grow to get some going to see you soon in the meantime, remember that happiness is a choice you can always choose to be happy first.

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