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High scholars. In this video,

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I'm going to conclude
my talk about

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communication apprehension by
looking at physical stress.

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Now, just like with
psychological stress,

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we're first going to
look at the symptoms to

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help us see is it

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physical stress that
we're experiencing,

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and then we'll look at the
cause and how to reverse it.

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Now, the symptoms of physical
stress when somebody says

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I'm feeling nervous and
you ask them the symptoms,

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there's a very good chance that

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these are some of

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the things you're going
to be talking about.

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Muscle tension, shaking,
shallow breathing,

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the heart racing or
sometimes pounding.

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Maybe they'll get dry mouth,

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feel nausea, butterflies
in the tummy.

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Sometimes they'll get headaches.

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If you want to get
this list of symptoms,

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go ahead and pause the video

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and write down any of these
that you want to write down.

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What's more important
than knowing

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specific ones on
this list is just

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recognizing that these are

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physical manifestations
of stress

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where before was psychological,

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it was about thinking.

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We got a few more.
Reduction in cognition,

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we begin to not
think as clearly.

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We have difficulty
remembering things.

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We struggle with
words, vocabulary.

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Sometimes our appetite changes.

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Sometimes people
lose their appetite

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and don't want to eat.

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Sometimes people get hungrier,

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they become more irritable,

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etc., you get the idea.

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Physical stress is really

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the physical manifestation
of stress within us.

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Now the best way to really
talk about the cause of all of

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this is to focus on

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a little story or to
tell you a little story.

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Before I do that though,

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when you look at this list
of physical symptoms,

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it should tell you that this
is a physical condition.

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I mentioned during
the overview video

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that sometimes when we're

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feeling stress and we
might tell someone like,

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gosh, I feel really nervous.
They go, why, what's wrong?

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I got a big test and I'm

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just feeling really
nervous about it.

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They'll say, don't
worry about it.

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You'll do fine, you're smart.

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People like you, whatever.

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Then 10 minutes later,
they say, What's wrong?

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You aren't feeling
nervous and stress.

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They said, I told you,
don't worry about it.

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If it's physical stress,

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that would be like going up to

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somebody who has
the flu and say,

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don't worry about it, you feel

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fine and expecting that to help.

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Instead, this physical
condition has a physical cause,

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and we need to address and
reverse that physical cause.

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I'm going to tell you
a little story of

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physical stress because I think

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it helps illustrate this cause.

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You're not going to
be tested on this,

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you don't have to
worry about that.

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4.5 million years ago,

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when our ancestors roamed
the plains of Africa,

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they weren't actually
the predators.

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See, the earliest humans
were actually the prey.

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Does anybody know who
the predators were?

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Who is our natural enemy?

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Well, think Africa and
could hunt and kill humans?

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Immediately, of course,

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you think about the large
cats, and you would be right.

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Now, you've all heard that our

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survival response
is fight or flight.

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In actuality, our
survival response

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is freeze flight, fight.

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You see, when a human would
notice a large cat nearby,

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you have the fight
or flight crowd,

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first name fight, they
turn and attack the cat.

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Well, the cat's 400 pounds,

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has big claws, big jaws,

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killed them, got them
out of the gene pool

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before they bre and
became us, thank God.

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The second group, or the
flight or fight crowd,

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were only a little bit smarter.

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When they saw a large cat,
they took off running.

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Well, in addition to cats being

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much bigger and having
natural weapons,

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they're also much faster.

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They would chase
the human down and.

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The third group, the
group that became us,

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had a very well
developed what we

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call limbic system
in their brain.

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Now, if you don't mind,
go ahead put your hand.

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I'll see if I can get
this in the camera.

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Like this, put your thumb

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over your palm and your
forefingers over your thumb,

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that wouldn't exacerbate
an injury or something.

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This is a very, very simple
model of your brain.

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This is the brain stem.

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From your knuckles forward

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is called the prefrontal cortex.

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That's the part of your
brain that is in charge of

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higher ordered thinking
or executive functions.

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It's the CEO of your brain.

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Where your thumb is deep inside

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the brain is called
the limbic system.

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The limbic system has
a variety of jobs,

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but its primary job
is in survival.

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The third group that
was facing that cat,

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they had a well
developed limbic system

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and that ended up getting
passed down to us.

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The limbic system can

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short circuit the
prefrontal cortex.

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In other words, turn logic

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off and go into a survival mode.

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So they did the least logical

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thing anybody could think of.

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Large cat nearby,
freeze and do nothing.

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Now, they probably
didn't know this.

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But cats, like a lot of animals,

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their vision is actually blurry.

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Except when something moves.

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When something moves, it becomes

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crystal clear. It
gets attention.

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Oftentimes, the
person that froze,

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the cat would wander off

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not even never knowing
that they were there,

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and then the person
would walk off.

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If the cat turned and
begin to stalk them,

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in other words, gigs up,

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the cat sees me.

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The second thing that this
person would do is run.

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Now, they're not
running to try to get

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away from the cat because
that's not going to happen.

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Sometimes people say, maybe

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they're looking for a big rock.

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Well, a boulder to
stop a large cat is

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probably too heavy
for this human to

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pick up and wheel real
quick and easily.

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Instead, what this
person is oftentimes

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looking for is another cat.

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Think about that for a moment.

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The biggest problem in
your world is that there's

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a giant cat that's about to

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kill you and your solution is,

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let's find another one.

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Well, if you've ever
watched the animal channel,

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you know how this works.

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If they find another
one, the second predator

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doesn't attack the prey.

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The second predator attacks

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the first predator and
they fight over the prey.

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Meanwhile, the person escapes.

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If that doesn't work,
as a last option,

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the person turns and attacks
the cat and gets killed.

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Now, this is actually ingrained

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in us this freeze flight fight.

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If a child is stealing

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a cookie from the cookie
jar and they don't

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know mom's right behind them and

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mom suddenly says, Steven.

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What's the kid do? They freeze.

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No, we don't stay
frozen for long

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because obviously the
gigs up, Mom sees us.

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Then the second thing the
child does is escape.

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They probably don't physically

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run because mom knows
where my room is.

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We use our words, we
use our language,

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they go, I wasn't
stealing a cookie.

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They're trying to
escape the situation.

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I wasn't stealing a cookie.

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I was counting the cookies.

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I was just moving
the cookies around.

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I was bringing you a cookie.

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You want it? In other
words, they're escaping.

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When that doesn't work,
the third thing is fight,

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hopefully not trying to hit mom.

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Instead, once again, we use

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our language, we use our voice,

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they cry and they scream and
they try to lay on guilt.

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I never get a cookie, whatever.

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Hoping that Mom, not

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wanting to deal with this
pain will finally say,

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just be quiet and
go to your room.

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Then if that doesn't work,
then they get punished.

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This freeze flight fight,

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so when we're
perceiving a danger,

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when we're perceiving
a stressful situation,

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which could be anything.

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It could be physical danger,

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it can also be social danger

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of embarrassment
or loss of face.

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Then our limbic
system kicks in and

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the first thing it does is

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has the chest muscles tense up.

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The chest muscles tensing up.

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Now, this is the
strongest muscle

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that you have conscious
control over.

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Having that muscle group tense

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up not only gets it
ready for action,

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but it creates a
heartened shell around

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vital organs that
the limbic system

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knows it needs in
order to survive.

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Now, if we went from
relaxed to stressed,

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we would probably notice that.

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But we're naturally stressed.

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I'm going to pull
up the symptoms

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here just to show how this is.

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We're on symptom number
one, muscle tension.

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We would notice if we went
from relaxed to stressed,

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but we live stressful
lives naturally.

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So we just go from
stress to more stressed.

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So when our chest
muscles tense up,

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they constrict around the lungs,

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making it harder to breathe.

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But because we're
not aware of that,

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we don't put in more
effort to breathe,

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so our breathing
becomes more shallow.

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Sometimes in really
tense situations,

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people actually
forget to breathe.

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They have to be
reminded to breathe.

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For anybody who
does scuba diving,

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you know that don't
die is rule number 2.

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Rule Number 1,
remember to breathe.

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Because when we're in a
stressful environment

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or stressful situation,

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breathing actually becomes more

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shallow and sometimes we
actually hold our breath.

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We get shallow breathing.

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Now, when we breathe, we take in

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oxygen and we expel
carbon dioxide.

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By the way, I
apologize this video

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is probably going to be
one of the longer ones.

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We expel carbon dioxide.

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But when our breathing
becomes more shallow,

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the blood comes to the
lungs to pick up oxygen,

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but instead, it delivers
carbon dioxide to the body.

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Carbon dioxide is like a
toxic gas to our muscles.

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When the carbon dioxide is
delivered to the muscles,

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the muscles begin to cram,

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they begin to tense up and it
creates an internal energy.

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That internal energy has to

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escape and the way it escapes
as we begin to shake.

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You might notice that your hands

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shake more than
most of your body.

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The reason for that is because

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the muscles in your neck and

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your shoulders can't escape

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directly. We don't
shake our neck.

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The tension makes
its way down to

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the extremities and it
escapes through our shaking.

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When there is carbon

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dioxide rich blood
reaches the brain,

261
00:10:31,360 --> 00:10:35,540
the brain realizes we don't
have enough oxygen and

262
00:10:35,540 --> 00:10:37,180
instructs the heart to beat

263
00:10:37,180 --> 00:10:40,260
faster because that's the way
the brain gets more oxygen.

264
00:10:40,260 --> 00:10:41,960
Is the heart beating faster,

265
00:10:41,960 --> 00:10:43,500
so more blood gets
to the lungs to

266
00:10:43,500 --> 00:10:45,955
deliver more oxygen to the body.

267
00:10:45,955 --> 00:10:47,890
The heart begins to beat faster,

268
00:10:47,890 --> 00:10:49,170
but all it does is deliver more

269
00:10:49,170 --> 00:10:50,430
blood to the lungs
that don't have

270
00:10:50,430 --> 00:10:52,430
enough oxygen and that
delivers to the rest of

271
00:10:52,430 --> 00:10:54,870
the body and it just has
more carbon dioxide.

272
00:10:54,870 --> 00:10:57,130
At this point, the brain

273
00:10:57,130 --> 00:11:01,110
realizes this is potentially
an existential threat.

274
00:11:01,110 --> 00:11:04,010
The existence of the
brain is in danger.

275
00:11:04,010 --> 00:11:05,750
I have to have oxygen to

276
00:11:05,750 --> 00:11:09,545
survive and the way I know
to get oxygen didn't work.

277
00:11:09,545 --> 00:11:11,570
Now the brain is going to try to

278
00:11:11,570 --> 00:11:13,430
conserve as much oxygen as it

279
00:11:13,430 --> 00:11:16,950
possibly can so that then
it can try to solve.

280
00:11:16,950 --> 00:11:19,690
How do I get more oxygen?

281
00:11:19,750 --> 00:11:22,010
The first thing the
brain is going to

282
00:11:22,010 --> 00:11:24,710
do is it's going to
begin to slow down

283
00:11:24,710 --> 00:11:29,730
the oxygen flow to things that
it doesn't need right now.

284
00:11:29,730 --> 00:11:32,090
For example, the brain

285
00:11:32,090 --> 00:11:33,310
doesn't really need advanced

286
00:11:33,310 --> 00:11:34,990
cognitive thinking right now,

287
00:11:34,990 --> 00:11:37,750
doesn't need to remember
algebra at the moment.

288
00:11:37,750 --> 00:11:39,670
That might be upsetting to

289
00:11:39,670 --> 00:11:41,630
you because what might
be causing the stress is

290
00:11:41,630 --> 00:11:43,790
that you had a big
algebra test and

291
00:11:43,790 --> 00:11:46,890
the brain is concluding it
doesn't really need math.

292
00:11:46,890 --> 00:11:49,570
That's why people in
stressful situations

293
00:11:49,570 --> 00:11:51,570
will make very simple
mathematical errors.

294
00:11:51,570 --> 00:11:54,510
It's like seven
plus four, eight.

295
00:11:56,370 --> 00:12:01,390
It also doesn't really
need detailed memory,

296
00:12:01,390 --> 00:12:04,675
and so the memory
becomes more difficult.

297
00:12:04,675 --> 00:12:08,335
We don't need an advanced
vocabulary in this situation,

298
00:12:08,335 --> 00:12:10,000
and that's why we

299
00:12:10,000 --> 00:12:13,615
oftentimes have difficulty
finding the words to say,

300
00:12:13,615 --> 00:12:15,250
or if we're talking to

301
00:12:15,250 --> 00:12:16,690
somebody and they
ask us a question,

302
00:12:16,690 --> 00:12:18,850
sometimes we have difficulty
understanding it.

303
00:12:18,850 --> 00:12:21,130
If things that you're
stressed about is

304
00:12:21,130 --> 00:12:22,270
a big history test and you look

305
00:12:22,270 --> 00:12:23,980
down, you read the question.

306
00:12:23,980 --> 00:12:26,680
You recognize that the
words are English,

307
00:12:26,680 --> 00:12:28,510
but you have a lot
of difficulty trying

308
00:12:28,510 --> 00:12:30,745
to figure out what is
it they're asking.

309
00:12:30,745 --> 00:12:32,800
I mentioned before doing

310
00:12:32,800 --> 00:12:35,260
consulting work for human
resource departments and

311
00:12:35,260 --> 00:12:37,720
sometimes an
interviewer will ask

312
00:12:37,720 --> 00:12:39,070
a question and the person being

313
00:12:39,070 --> 00:12:41,410
interviewed will
give a great answer,

314
00:12:41,410 --> 00:12:43,960
but that wasn't what was asked.

315
00:12:43,960 --> 00:12:46,540
The reason is because

316
00:12:46,540 --> 00:12:50,240
their vocabulary is affected
by the stress they're under.

317
00:12:50,790 --> 00:12:54,130
The brain knows it doesn't
need muscle memory.

318
00:12:54,130 --> 00:12:56,710
Muscle memory isn't
necessarily that

319
00:12:56,710 --> 00:12:58,480
important in that
circumstance and that's

320
00:12:58,480 --> 00:13:01,480
the reason somebody who
makes 100 free throws in

321
00:13:01,480 --> 00:13:03,490
a row in practice games

322
00:13:03,490 --> 00:13:05,465
on the line and sometimes
they miss the rim.

323
00:13:05,465 --> 00:13:07,500
Or a quarterback
playing in a big game

324
00:13:07,500 --> 00:13:09,120
will throw the ball
and it will go flying

325
00:13:09,120 --> 00:13:11,340
off completely different than

326
00:13:11,340 --> 00:13:12,630
what they intended to throw to.

327
00:13:12,630 --> 00:13:15,600
It's because they're relying
on muscle memory and

328
00:13:15,600 --> 00:13:17,460
the muscle memory is
basically being interfered

329
00:13:17,460 --> 00:13:20,195
with or possibly
been turned off.

330
00:13:20,195 --> 00:13:23,515
The brain knows it doesn't
need fine motor skills.

331
00:13:23,515 --> 00:13:26,020
That's the reason when we're
in stressful situations,

332
00:13:26,020 --> 00:13:27,610
it's difficult for
us to do things that

333
00:13:27,610 --> 00:13:34,630
are minor fine motor skills.

334
00:13:34,630 --> 00:13:37,420
It needs improved
gross motor skills.

335
00:13:37,420 --> 00:13:40,510
In stressful situations, your
gross motor skills actually

336
00:13:40,510 --> 00:13:42,190
improve because it might

337
00:13:42,190 --> 00:13:44,740
need that in a
survival situation.

338
00:13:44,740 --> 00:13:47,740
When that's not enough,
in other words,

339
00:13:47,740 --> 00:13:49,855
the brain still
is losing oxygen.

340
00:13:49,855 --> 00:13:52,555
The next thing it's going
to do is it identifies

341
00:13:52,555 --> 00:13:57,430
a bodily system that it
doesn't need right now.

342
00:13:57,430 --> 00:13:59,515
Of course, you can't turn off

343
00:13:59,515 --> 00:14:01,375
the nervous system
because then you die.

344
00:14:01,375 --> 00:14:04,120
Circulatory system can't
really turn that one off.

345
00:14:04,120 --> 00:14:06,640
The respiratory system would
be ironic if it turns that

346
00:14:06,640 --> 00:14:09,505
off since it's trying to
deal with a lack of oxygen.

347
00:14:09,505 --> 00:14:11,980
It doesn't really need
digestion right now,

348
00:14:11,980 --> 00:14:15,115
so it slows the digestive
system way down.

349
00:14:15,115 --> 00:14:17,590
This is where you get
things like dry mouth,

350
00:14:17,590 --> 00:14:22,340
butterflies in the
tummy, nausea, etc.

351
00:14:23,760 --> 00:14:26,440
If that's not enough,
in other words,

352
00:14:26,440 --> 00:14:29,095
it's still running
an oxygen deficit

353
00:14:29,095 --> 00:14:31,345
as a last ditch thing,

354
00:14:31,345 --> 00:14:32,755
almost a last ditch thing,

355
00:14:32,755 --> 00:14:34,540
the brain will begin to pull

356
00:14:34,540 --> 00:14:38,440
all the oxygen rich blood to
the core and to the head.

357
00:14:38,440 --> 00:14:41,080
The reason for that is
because the brain can

358
00:14:41,080 --> 00:14:43,390
survive without your hands,

359
00:14:43,390 --> 00:14:44,965
your feet, your
arms, and your legs,

360
00:14:44,965 --> 00:14:47,170
it doesn't want to
lose those things.

361
00:14:47,170 --> 00:14:51,100
But if it loses the core
and the head, it dies.

362
00:14:51,100 --> 00:14:54,790
It pulls oxygen rich blood
to the core end of the head,

363
00:14:54,790 --> 00:14:57,580
and you begin to feel
very flushed very warm.

364
00:14:57,580 --> 00:14:59,350
Meanwhile, your hands and

365
00:14:59,350 --> 00:15:01,510
your feet are
beginning to get cold.

366
00:15:01,510 --> 00:15:04,450
Now, because oxygen rich
blood is pulled away,

367
00:15:04,450 --> 00:15:06,430
you don't necessarily
feel them as well.

368
00:15:06,430 --> 00:15:08,200
They begin to go a
little bit numb.

369
00:15:08,200 --> 00:15:10,450
But if you take your
hands in that situation,

370
00:15:10,450 --> 00:15:12,745
you put them to your
head or to your core,

371
00:15:12,745 --> 00:15:15,430
it's shocking how cold
your hands are and

372
00:15:15,430 --> 00:15:18,980
how warm or hot your
head or core is.

373
00:15:20,280 --> 00:15:25,840
If that's not enough,
as a last ditch effort,

374
00:15:25,840 --> 00:15:29,440
the brain shuts the body down
and the person passes out.

375
00:15:29,440 --> 00:15:32,410
While unconscious, the brain

376
00:15:32,410 --> 00:15:34,660
restores a rhythmic
breathing pattern

377
00:15:34,660 --> 00:15:36,445
to re-oxygenate the blood,

378
00:15:36,445 --> 00:15:38,500
expel excess carbon dioxide,

379
00:15:38,500 --> 00:15:40,720
and that solves the
oxygen deficit.

380
00:15:40,720 --> 00:15:43,210
Once the oxygen
deficit is solved,

381
00:15:43,210 --> 00:15:45,130
it turns the body back on in

382
00:15:45,130 --> 00:15:47,140
reverse order and that's

383
00:15:47,140 --> 00:15:49,045
the story. It's also
the end of the story.

384
00:15:49,045 --> 00:15:52,340
Back to things that can
be on the test now.

385
00:15:52,440 --> 00:15:56,665
As you listen to that
story, what was missing?

386
00:15:56,665 --> 00:15:58,270
What would you expect to play

387
00:15:58,270 --> 00:15:59,350
a prominent role in

388
00:15:59,350 --> 00:16:00,790
the story and yet it
wasn't even there?

389
00:16:00,790 --> 00:16:02,230
Of course,

390
00:16:02,230 --> 00:16:05,380
the answer is that

391
00:16:05,380 --> 00:16:06,970
the cause of physical stress has

392
00:16:06,970 --> 00:16:09,895
nothing to do with the
communication event.

393
00:16:09,895 --> 00:16:13,555
The speech isn't what's
causing your physical stress.

394
00:16:13,555 --> 00:16:14,920
Asking the person
out on a big day,

395
00:16:14,920 --> 00:16:16,105
going in for a big
job interview,

396
00:16:16,105 --> 00:16:17,440
talking to a person
of authority,

397
00:16:17,440 --> 00:16:18,835
the big math test,
whatever it is,

398
00:16:18,835 --> 00:16:20,500
isn't actually what caused it.

399
00:16:20,500 --> 00:16:23,980
What caused it was
inadequate breath support.

400
00:16:23,980 --> 00:16:27,520
It was the brain's
natural reaction

401
00:16:27,520 --> 00:16:29,410
to not getting enough oxygen

402
00:16:29,410 --> 00:16:32,060
and having too much
carbon dioxide build up.

403
00:16:32,850 --> 00:16:37,610
The solution to reverse
this is rather easy.

404
00:16:37,980 --> 00:16:40,780
Now, you'll notice at
the end of the story,

405
00:16:40,780 --> 00:16:42,340
the way the brain reacted to

406
00:16:42,340 --> 00:16:44,425
now go back to a normal state,

407
00:16:44,425 --> 00:16:46,780
restore rhythmic
breathing pattern,

408
00:16:46,780 --> 00:16:48,790
re-oxygenate the blood,

409
00:16:48,790 --> 00:16:52,945
expel excess carbon dioxide
and everything was okay.

410
00:16:52,945 --> 00:16:55,975
The solution to these symptoms,

411
00:16:55,975 --> 00:16:57,460
rather than having the brain

412
00:16:57,460 --> 00:16:58,780
go all the way to the end there,

413
00:16:58,780 --> 00:17:02,200
is to start solving it now.

414
00:17:02,200 --> 00:17:04,360
The first thing I
want to talk to you

415
00:17:04,360 --> 00:17:05,920
about is breathing
with your diaphragm,

416
00:17:05,920 --> 00:17:08,410
what we sometimes call
diaphragmatic breathing.

417
00:17:08,410 --> 00:17:11,410
Now, what I'd like you
to do is put one hand on

418
00:17:11,410 --> 00:17:14,710
your upper chest and you
can't see down below,

419
00:17:14,710 --> 00:17:19,790
but one hand on your abdomen.
Then breathe normally.

420
00:17:21,960 --> 00:17:24,580
Now as you inhale and exhale,

421
00:17:24,580 --> 00:17:28,285
I want you to make note
of which hand is moving.

422
00:17:28,285 --> 00:17:30,310
Now, if you put the
hand on your chest on

423
00:17:30,310 --> 00:17:32,305
your lower chest
and you breathe,

424
00:17:32,305 --> 00:17:33,670
there's a good chance
it's going to move some

425
00:17:33,670 --> 00:17:35,380
because you're covering the lux.

426
00:17:35,380 --> 00:17:39,445
But upper chest and
abdomen or tummy,

427
00:17:39,445 --> 00:17:44,575
the one on the chest should
not be moving as you breathe.

428
00:17:44,575 --> 00:17:48,250
The hand that's on your
abdomen should be moving.

429
00:17:48,250 --> 00:17:51,220
If the hand that is on
your chest is moving,

430
00:17:51,220 --> 00:17:53,770
what that means is
that you're relying on

431
00:17:53,770 --> 00:17:57,010
your chest muscles to
inhale and exhale.

432
00:17:57,010 --> 00:17:59,170
It makes sense why
we would do that.

433
00:17:59,170 --> 00:18:00,820
Our chest muscles are
the strongest muscle

434
00:18:00,820 --> 00:18:02,935
we have conscious control over.

435
00:18:02,935 --> 00:18:06,415
However, because
our chest muscles

436
00:18:06,415 --> 00:18:08,815
are located above the lungs,

437
00:18:08,815 --> 00:18:11,620
using our chest muscles
can only fill our lungs

438
00:18:11,620 --> 00:18:15,445
to approximately one
third of their capacity.

439
00:18:15,445 --> 00:18:17,515
Now, below the lungs is

440
00:18:17,515 --> 00:18:20,545
a very thin muscle membrane
called the diaphragm,

441
00:18:20,545 --> 00:18:22,675
much weaker than the chest.

442
00:18:22,675 --> 00:18:25,375
However, because of
where it's located,

443
00:18:25,375 --> 00:18:28,345
it can fill your lungs
to full capacity.

444
00:18:28,345 --> 00:18:30,610
That means
diaphragmatic breathing

445
00:18:30,610 --> 00:18:32,725
potentially can get you

446
00:18:32,725 --> 00:18:35,845
almost three times the amount

447
00:18:35,845 --> 00:18:39,550
of oxygen as breathing with
your chest muscles can.

448
00:18:39,550 --> 00:18:42,475
We can breathe in

449
00:18:42,475 --> 00:18:46,300
almost three times as much
oxygen as breathing with

450
00:18:46,300 --> 00:18:47,650
your chest muscles can and

451
00:18:47,650 --> 00:18:51,410
expel an equivalent
amount of carbon dioxide.

452
00:18:51,780 --> 00:18:53,920
Now, when you're
sleeping, you breathe

453
00:18:53,920 --> 00:18:55,120
with your diaphragm naturally.

454
00:18:55,120 --> 00:18:56,470
Babies breathe with
their diaphragm

455
00:18:56,470 --> 00:18:58,150
pretty much all the time.

456
00:18:58,150 --> 00:19:00,565
The reason that
when we're awake,

457
00:19:00,565 --> 00:19:02,530
oftentimes we breathe
with our chest muscles is

458
00:19:02,530 --> 00:19:06,050
because of the tension and
stress we feel during the day.

459
00:19:06,930 --> 00:19:09,070
The way to breathe with

460
00:19:09,070 --> 00:19:11,695
your diaphragm is to
build a muscle memory.

461
00:19:11,695 --> 00:19:13,165
That way, when you breathe, you

462
00:19:13,165 --> 00:19:14,935
naturally breathe
with your diaphragm.

463
00:19:14,935 --> 00:19:17,590
Now, some people like singers,

464
00:19:17,590 --> 00:19:20,710
theater stage actors because

465
00:19:20,710 --> 00:19:22,690
they have to project
their voice and such.

466
00:19:22,690 --> 00:19:25,450
Athletes, they naturally build

467
00:19:25,450 --> 00:19:28,585
their diaphragm
muscle memory up.

468
00:19:28,585 --> 00:19:31,435
When they breathe normally
during the course of the day,

469
00:19:31,435 --> 00:19:32,485
they breathe with
their diaphragm.

470
00:19:32,485 --> 00:19:33,580
They almost never use

471
00:19:33,580 --> 00:19:34,990
their chest muscles or rely

472
00:19:34,990 --> 00:19:37,105
heavily on their chest
muscles to breathe.

473
00:19:37,105 --> 00:19:39,250
How do you build this
muscle membrane?

474
00:19:39,250 --> 00:19:40,930
Simply through practice.

475
00:19:40,930 --> 00:19:43,570
You can practice simply

476
00:19:43,570 --> 00:19:45,820
by putting a hand
on your abdomen or

477
00:19:45,820 --> 00:19:47,620
a hand on your upper
chest and make sure that

478
00:19:47,620 --> 00:19:48,760
the only thing
that's going in and

479
00:19:48,760 --> 00:19:51,440
out while you're breathing
is your abdomen.

480
00:19:51,510 --> 00:19:54,820
If you put your hands

481
00:19:54,820 --> 00:19:58,375
behind your back and lift
them up high in your back,

482
00:19:58,375 --> 00:20:00,325
or on your head.

483
00:20:00,325 --> 00:20:02,845
When your hands are on your
head or high up in your back,

484
00:20:02,845 --> 00:20:04,600
it stretches your chest muscles

485
00:20:04,600 --> 00:20:06,985
out so your chest muscles
can't be used to breathe.

486
00:20:06,985 --> 00:20:08,650
You just breathe normally

487
00:20:08,650 --> 00:20:10,765
and you're forced to breathe
with your diaphragm.

488
00:20:10,765 --> 00:20:13,480
These things help
build muscle memory,

489
00:20:13,480 --> 00:20:14,860
they strengthen the diaphragm,

490
00:20:14,860 --> 00:20:17,515
and it becomes natural to
breathe with your diaphragm,

491
00:20:17,515 --> 00:20:20,330
which again, breathes
in three times

492
00:20:20,790 --> 00:20:23,170
roughly as much oxygen

493
00:20:23,170 --> 00:20:25,670
and expels a lot
of carbon dioxide.

494
00:20:25,680 --> 00:20:29,335
Now if you're feeling
physical stress,

495
00:20:29,335 --> 00:20:31,540
one technique you can use

496
00:20:31,540 --> 00:20:34,375
is something called
four by four breathing.

497
00:20:34,375 --> 00:20:36,100
Some of you may have heard of

498
00:20:36,100 --> 00:20:37,675
this called square breathing,

499
00:20:37,675 --> 00:20:39,760
which is perfectly
fine name for it.

500
00:20:39,760 --> 00:20:41,500
I prefer the name 4 by 4

501
00:20:41,500 --> 00:20:44,545
because the name actually
says what you're doing.

502
00:20:44,545 --> 00:20:48,550
The technique is
using your diaphragm,

503
00:20:48,550 --> 00:20:52,060
you inhale through your
nose for four seconds,

504
00:20:52,060 --> 00:20:54,340
pause, exhale through your mouth

505
00:20:54,340 --> 00:20:56,900
for four seconds, and
then keep repeating.

506
00:20:56,970 --> 00:20:59,560
What this is going
to do is it's going

507
00:20:59,560 --> 00:21:01,270
to restore rhythmic
breathing pattern,

508
00:21:01,270 --> 00:21:04,525
inhale, pause, exhale,
inhale, pause,

509
00:21:04,525 --> 00:21:08,410
exhale, and it's going to
breathe in a lot of oxygen,

510
00:21:08,410 --> 00:21:11,815
and then exhale a lot
of carbon dioxide.

511
00:21:11,815 --> 00:21:14,140
Now if you're really stressed,

512
00:21:14,140 --> 00:21:16,360
inhaling for four seconds
is going to be almost

513
00:21:16,360 --> 00:21:19,420
impossible because your body

514
00:21:19,420 --> 00:21:22,220
is struggling getting oxygen.

515
00:21:22,230 --> 00:21:24,460
You can only breathe
in for a second

516
00:21:24,460 --> 00:21:25,885
and a half, that's fine.

517
00:21:25,885 --> 00:21:28,840
Next breath, try to
maybe do two seconds and

518
00:21:28,840 --> 00:21:31,945
just build up to where you
can inhale for four seconds,

519
00:21:31,945 --> 00:21:34,990
pause for a moment,
exhale for four seconds,

520
00:21:34,990 --> 00:21:37,150
and the physical
symptoms that are caused

521
00:21:37,150 --> 00:21:40,400
by inadequate breath
support should melt away.

522
00:21:40,980 --> 00:21:43,270
I mentioned that this
was probably going to be

523
00:21:43,270 --> 00:21:44,845
a long video and it sure was.

524
00:21:44,845 --> 00:21:46,975
Thank you very much
for being so patient

525
00:21:46,975 --> 00:21:50,180
and watching the video,