Improve Your Breathing for Better Health From #1 Breath Expert In The World | Mel Robbins Podcast
On the "The Mel Robbins Podcast", author and motivational speaker Mel Robbins welcomes breathing expert Patrick McKeown for an engaging and beneficial discussion on the significance of proper breathing. Known for her candid, no-nonsense style, Robbins boldly reveals her transformation from being a habitual mouth-breather and delves into the many ways that correct way of breathing, especially nasal breathing, can contribute to a healthier and more balanced life. This insightful conversation unpacks several myths regarding effective breathing and highlights the role it plays in maintaining physical health, enhancing sleep quality, and reducing stress levels.
This episode takes the listener on a journey of respiratory enlightenment as McKeown shares his personal battle with mouth breathing and how the switch to nasal breathing positively impacted his health. Backed by scientific research and his own professional experience, the world-renowned breathing specialist details the numerous benefits of nasal breathing, along with a series of specialized exercises. McKeown also discusses the importance of reduced breathing rates and the considerable impact breathing habits can have on overall mental and physical wellness. This engaging discussion provides practical tips and advice for anyone wishing to improve their health and general wellbeing through proper breathing techniques.
This is a preview of the Shortform summary of the Aug 24, 2023 episode of the The Mel Robbins Podcast
Sign up for Shortform to access the whole episode summary along with additional materials like counterarguments and context.
1-Page Summary
Importance of Proper Breathing
The podcast hosted by Mel Robbins features her conversation with renowned breathing expert, Patrick McKeown. Robbins introduces the discussion with an enlightening revelation about her previously incorrect mouth-breathing habit, additionally emphasizing the significance of appropriate breathing for overall wellness, emotional equilibrium, and stress mitigation.
Misconceptions About Breathing
McKeown discusses the importance of subtle, nose-oriented breathing and addresses major misconceptions about proper breathing techniques. Citing the statement of ENT doctor Dr. Morris Cottle, McKeown reaffirms the effectiveness of nasal breathing due to the astounding 30 unique functions our noses perform within the body.
Benefits of Nasal Breathing
Throughout the podcast, McKeown speaks to the enriching health benefits of nasal breathing as opposed to breathing through the mouth. He bases his assertion on Swift's 1988 research which showed a noticeable enhancement in oxygen uptake in our blood when we breathe through the nose.
Role of Breathing in Physical Activities
Additionally, McKeown underlines how this form of breathing can, especially during physical activities, increase the level of carbon dioxide in our bloodstream thereby allowing efficient distribution of oxygen to muscles, organs, and various body tissues.
Role of Breathing in Sleep Quality
Sleep-related Disorders Connected to Breathing
From his personal health history, McKeown recounts the negative ramifications of habitual mouth breathing, such as inflammation and sleep issues.
Improving Sleep Quality Using Breathing Techniques
In terms of transitioning from mouth to nose breathing, McKeown stresses the need to understand the countless benefits of nasal breathing and recommends the regular practice of various exercises, even suggesting the use of special tape to promote nose breathing during sleep.
Managing Obstructive Sleep Apnea Through Breath Control
Breathing specialist Patrick McKeown spoke at length about obstructive sleep apnea (OSA) during the podcast. In his explanation, OSA occurs when an individual stops breathing for a minimum of ten seconds while asleep. McKeown detailed how OSA disrupts deep sleep, putting undue stress on the cardiovascular system.
Specific Breathing Techniques and Their Benefits
Breathing Exercises Developed by Patrick McKeown
Later, a series of breathing exercises developed by McKeown to bolster general health is outlined.
Importance of Reduced Breathing Rates
McKeown strongly recommended focusing on a reduced breathing rate, suggesting ideally 4.5 to 6.5 breaths per minute while at rest.
Application and Impact of Breathing Techniques
Practical Examples and Real-life Applications of Breathing Techniques
In his conversation with Mel Robbins, global breathing expert Patrick McKeown delved into the crucial role of nasal breathing for optimal health. Mouth breathing, he emphasized, can lead to health problems due to increased water loss and the triggering of the body's stress response.
The Overall Impacts of Breathing Habits on Mental and Physical Health
Closing the podcast, he speaks about the overall impacts of our breathing patterns on both mental and physical health, and Robbins echoes his sentiments wholeheartedly. Upon hearing McKeown's explanations, Mel Robbins expressed her appreciation and pledged to use his tape on her husband's mouth during sleep. She lauded him for showcasing the power of natural, proper breathing in reducing stress, encouraging better sleep, and improving life overall.
1-Page Summary
Additional Materials
Clarifications
- Mouth breathing can lead to health issues like inflammation and sleep disturbances. It can disrupt the balance of gases in the bloodstream, affecting oxygen delivery to the body's tissues. Chronic mouth breathing may contribute to conditions like obstructive sleep apnea, impacting overall health and well-being. Patrick McKeown emphasizes the importance of transitioning to nasal breathing to mitigate these negative effects.
- Obstructive sleep apnea (OSA) is a sleep disorder where breathing repeatedly stops and starts during sleep. This interruption in breathing can lead to a decrease in the quality of deep sleep. OSA can also put strain on the cardiovascular system due to the body's response to the drop in oxygen levels during these breathing pauses.
- The recommended breathing rate of 4.5 to 6.5 breaths per minute at rest is a guideline for the number of breaths one should ideally take in a minute when in a relaxed state. This slower breathing rate is associated with various health benefits, including promoting relaxation, reducing stress, and improving overall well-being. It is believed that slower, controlled breathing can help optimize oxygen intake and carbon dioxide release in the body, leading to better physiological functioning. This breathing rate recommendation is often suggested in practices like meditation, yoga, and breathing exercises to enhance mindfulness and physical health.
Counterarguments
- While nasal breathing is generally beneficial, there are conditions such as nasal congestion or structural abnormalities where mouth breathing may be necessary, and the benefits of nasal breathing should not be overstated to the point of causing concern for those who cannot always breathe through their nose.
- The claim that nasal breathing enhances oxygen uptake in the blood may be too simplistic, as oxygen uptake is a complex process influenced by many factors beyond just the method of breathing.
- The recommendation of a specific reduced breathing rate may not be suitable for everyone, as individual needs and capacities vary greatly; some people may find different breathing rates more beneficial.
- The effectiveness of specific breathing exercises developed by Patrick McKeown, or any individual expert, may not be universally accepted or supported by all researchers or practitioners in the field.
- The use of tape to promote nose breathing during sleep, while potentially helpful for some, may not be widely recommended by medical professionals due to concerns about safety and the potential for it to interfere with emergency mouth breathing if needed.
- The impact of breathing patterns on mental health is a complex topic, and while there may be benefits, it is important to recognize that breathing techniques alone may not be sufficient to address mental health issues which often require a multifaceted approach including psychological interventions.
- The overall impacts of breathing habits on health are important, but they are just one aspect of a holistic approach to wellness; other factors such as diet, exercise, and genetics also play significant roles.
Learn more
Related Shortform Content
Get access to the context and additional materials
Importance of Proper Breathing
The podcast hosted by Mel Robbins features her conversation with renowned breathing expert, Patrick McKeown.
Robbins introduces the discussion with an enlightening revelation about her previously incorrect mouth-breathing habit. She additionally emphasizes the significance of appropriate breathing for overall wellness. This conversation underlines the importance of emotional equilibrium, and stress mitigation.
Misconceptions About Breathing
Patrick McKeown counters the misconception held by Mel Robbins that breathing should be a vertical activity. He enlightens her on the complexity of the process, explaining that proper breathing involves more horizontal movement - the expansion and contraction of the lower rib cage, rather than solely focusing on the belly's movements.
He discourages concentrating on the belly as it often leads to improper practice, not promoting correct breathing. McKeown also discusses the importance of subtle, nose-oriented breathing, debunking other misconceptions about proper breathing techniques.
He also throws light on the harmful impacts of over-breathing, blocking effective oxygen distribution in the body due to subsequent carbon dioxide loss, leading to blood vessel narrowing and oxygen retention by red blood cells.
Benefits of Nasal Breathing
Throughout the podcast, McKeown speaks to the enriching health benefits of nasal breathing as opposed to breathing through the mouth.
He bases his assertion on Swift's 1988 research which sh ...
Here’s what you’ll find in our full summary
Importance of Proper Breathing
Additional Materials
Clarifications
- Patrick McKeown uses specific techniques like breath-holding exercises and sprint-free running with athletes to challenge their breathing patterns and improve their overall respiratory efficiency. These exercises aim to enhance the body's tolerance to carbon dioxide levels, optimize oxygen distribution to muscles, and train the mind and body to perform better under stress. Breath-holding exercises help increase carbon dioxide levels in the bloodstream, which can have positive effects on oxygen delivery to tissues during physical exertion. Sprint-free running involves running at a moderate pace without pushing to maximum speed, focusing on nasal breathing to improve breathing efficiency and performance.
- Over-breathing can lead to a decrease in carbon dioxide levels in the body, causing blood vessels to constrict. This constriction can reduce the amount of oxygen that reaches tissues and organs. Additionally, when there is excessive breathing, red blood cells may hold onto oxygen instead of releasing it to the body's cells, affecting oxygen distribution. These effects can impac ...
Counterarguments
- While horizontal movement of the lower rib cage is important, some experts argue that a holistic approach to breathing should also consider the role of the diaphragm and upper chest to ensure full lung capacity is utilized.
- The focus on belly breathing may not be inherently incorrect; rather, it could be a simplified technique for beginners to become more aware of their breathing patterns before moving on to more complex techniques.
- The emphasis on nose-oriented breathing, while generally supported, may overlook the fact that in some situations, such as during intense physical activity or nasal congestion, mouth breathing becomes a necessary alternative.
- The concept of over-breathing leading to harmful impacts might be oversimplified, as the body has complex mechanisms to regulate breathing and oxygen/carbon dioxide levels, and not all instances of rapid breathing are detrimental.
- The benefits of nasal breathing, while significant, may not be as pronounced or universal as suggested, and individual differences in anatomy and health conditions can affect the efficacy of nasal versus mouth breathing.
- The assertion that na ...
Learn more
Related Shortform Content
Get access to the context and additional materials
Role of Breathing in Sleep Quality
From his personal health history, McKeown recounts the negative ramifications of habitual mouth breathing, such as inflammation and sleep issues.
He discusses how quick breathing patterns during sleep are tied to the prevalence of insomnia. High breathing rates can disturb rest, leading to tiredness the following day.
Sleep-related Disorders Connected to Breathing
From his personal health history, McKeown recounts the negative ramifications of habitual mouth breathing, such as inflammation and sleep issues.
Sharing more on this, he speaks from personal experience about how mouth breathing exacerbated his asthma, leading to increased inflammation and disturbed sleep patterns.
Improving Sleep Quality Using Breathing Techniques
Changing from mouth to nose breathing during sleep is a pivotal point highlighted by McKeown. To facilitate this transition, he suggests the use of special tape to keep the mouth closed during sleep, thus promoting unconscious nose breathing.
Further, McKeown proposes that a slower pace of nose-breathing be integrated into day-to-day life. This step is needed in maintaining proper sleep hygiene and practicing gentle, slow breaths before bedtime. Utilizing these techniques can stimulate the vagus nerve, reduce the heart rate, and help prepare the body for rest.
Effective use of the diaphragm can further assist individuals battling OSA.
Managing Obstructive Sleep Apnea Through Breath Control
Breathing specialist Patrick McKeown spoke at length about obstructive sleep apnea (OSA) during the podcast. In his explanation, OSA occurs when an individual stops breathing for a minimum of ten seconds while asleep. McKeown detailed how OSA disrupts deep sleep, putting undue stress on the cardiovascular system.
Critical to ma ...
Here’s what you’ll find in our full summary
Role of Breathing in Sleep Quality
Additional Materials
Clarifications
- Transitioning from mouth to nose breathing during sleep involves changing the way you breathe while you are asleep. This shift is important because nose breathing is generally considered more beneficial for sleep quality and overall health compared to mouth breathing. Techniques like using special tape to keep the mouth closed can help encourage unconscious nose breathing during sleep. By promoting nose breathing over mouth breathing during sleep, individuals may experience improved sleep quality and potentially reduce issues like snoring and sleep apnea.
- Using special tape to keep the mouth closed during sleep is a technique aimed at encouraging nasal breathing over mouth breathing. This method helps prevent the individual from breathing through their mouth during sleep, promoting better airflow through the nose. By maintaining nasal breathing, it can potentially improve sleep quality and reduce the negative effects associated with mouth breathing during rest. The tape serves as a physical reminder to keep the mouth closed, facilitating the habit of breathing through the nose while asleep.
- Stimulating the vagus nerve involves activating the longest cranial nerve in the body, which plays a crucial role in regulating various bodily functions, including heart rate, digestion, and relaxation. Techniques like slow, deep breathing can stimulate the vagus nerve, leading to a calming effect on the body and mind. This stimulation can help reduce stress, improve digestion, and promote relaxation, ultimately aiding in better sleep quality. By engaging the vagus nerve through specific breathing techniques, individuals can enhance their overall well-being and potentially alleviate sleep-related issues.
- In managing obstructive sleep apnea (OSA), down-regulating effectively involves calming the body's physiological responses, particularly the stress and arousal systems, to promote relaxation and better sleep. This process aims to reduce the body's heightened state of alertness during sleep, which can contribute to OSA episodes. Techniques like slow breathing, meditation, and relaxation exercises can help in down-regulating the body's stress response and improving sleep quality for individuals with OSA.
- Myofunctional therapy is a type of treatment that focuses on improving the function of mus ...
Counterarguments
- While McKeown emphasizes the benefits of nose breathing, some experts may argue that the evidence supporting the use of mouth tape for sleep is not robust enough and that more research is needed to confirm its safety and efficacy.
- The link between quick breathing patterns and insomnia might not be causal; it could be that anxiety or other factors contribute to both quick breathing and insomnia, rather than quick breathing causing insomnia directly.
- Asthma is a complex condition, and while mouth breathing may exacerbate symptoms for some, it is not universally accepted as a primary cause of increased inflammation or disturbed sleep in asthmatic individuals.
- The suggestion to transition from mouth to nose breathing might not be applicable or safe for everyone, especially for those with certain medical conditions such as deviated septum, nasal polyps, or other nasal obstructions.
- The recommendation to use special tape to keep the mouth closed could be potentially dangerous for individuals who have difficulty breathing through their nose due to aforementioned conditions or during an illness like a cold.
- The claim that nose-breathing techniques can stimulate the vagus nerve and reduce heart rate may be overstated, as the relationship between breathing patterns and autonomic nervous system regulation is complex and not fully understood.
- While diaphragmatic breathing is beneficial, it may not be a standalone treatment for OSA, and individuals with OSA should seek professional medical advice and possibly use CPAP machines or other prescribed treatments.
- The managem ...
Learn more
Related Shortform Content
Get access to the context and additional materials
Specific Breathing Techniques and Their Benefits
Breathing Exercises Developed by Patrick McKeown
Later, a series of breathing exercises developed by McKeown to bolster general health is outlined.
Importance of Reduced Breathing Rates
McKeown highlights that a conventional calm nose breathing rate ranges from 10 to 14 breaths per minute.
For relaxation, a reduced breathing rate of 4 to 6 breaths per minute can b ...
Here’s what you’ll find in our full summary
Specific Breathing Techniques and Their Benefits
Additional Materials
Clarifications
- A reduced breathing rate, typically between 4 to 6 breaths per minute, is often recommended for relaxation. This slower breathing pace can help activate the body's relaxation response, promoting a sense of calmness and reducing stress levels. By focusing on breathing slowly and deeply, individuals can enhance oxygen distribution in the body, which can have various hea ...
Counterarguments
- While Patrick McKeown's breathing exercises may improve general health, it's important to note that individual results can vary, and these techniques may not be suitable or effective for everyone.
- The typical calm nose breathing rate of 10 to 14 breaths per minute is an average, and optimal breathing rates can differ based on individual physiology and activity levels.
- The recommendation for a reduced breathing rate of 4 to 6 breaths per minute for relaxation may not be appropriate for some individuals, particularly those with respiratory issues, without prior consultation with a healthcare professional.
- Focusing on the count and volume of breath is said to influence oxygen distribution, but it's also impor ...
Learn more
Related Shortform Content
Get access to the context and additional materials
Application and Impact of Breathing Techniques
Practical Examples and Real-life Applications of Breathing Techniques
Global breathing expert Patrick McKeown discusses the detrimental impacts of rapid mouth-to-upper chest breathing, as this habit typically triggers stress responses in the body. He provides an example of a study conducted in the UK.
McKeown also introduces Myotape, a tool he's designed to aid mouth closure during sleep, promoting nose-breathing and particularly beneficial to those suffering from severe OSA. Robbins and McKeown both stress the importance of implementing these teachings in everyday life to achieve optimal health.
Robbins shared her personal experience of applying Patrick's advice and pledged to use the Myotape during her husband's sleep to facilitate nasal breathing, showcasing a practical application of the technique.
The Overall Impacts of Breathing Habits on Mental and Physical Health
Concluding their powerful discussion, McKeown and Robbins delve into how breathing patterns widely influence both mental and physical health. They highlighted the use of breath control for relaxation, known as downregulation, or to induce mild safe stress on the body and mind, labeled as up ...
Here’s what you’ll find in our full summary
Application and Impact of Breathing Techniques
Additional Materials
Clarifications
- Obstructive Sleep Apnea (OSA) is a sleep disorder where breathing repeatedly stops and starts during sleep due to the relaxation of throat muscles, leading to reduced airflow. This condition can result in poor sleep quality, daytime fatigue, and other health issues if left untreated. Treatment options for OSA include lifestyle changes, the use of oral appliances, continuous positive airway pressure (CPAP) therapy, and in some cases, surgery. Seeking medical advice is crucial for proper diagnosis and management of OSA.
- Downregulation in breath control involves techniques that promote relaxation by slowing down the breath and calming the nervous system. This can help reduce stress and anxiety levels. Upregulation, ...
Counterarguments
- While McKeown's Myotape may be beneficial for promoting nose-breathing, some individuals may find it uncomfortable or may have medical conditions that make mouth taping during sleep inappropriate or unsafe.
- The effectiveness of breathing techniques can vary from person to person, and what works for one individual may not work for another due to different physiological and psychological conditions.
- The claim that implementing breathing techniques is crucial for optimal health may be too broad, as optimal health is multifaceted and involves a combination of factors including diet, exercise, sleep, and mental health practices.
- Using Myotape on someone else, as Mel Robbins does with her husband, should be approached with caution and consent, as it could potentially cause distress or harm if not monitored properly.
- The impact of breathing habits on mental and physical health, while significant, is just one aspect of a complex system, and other factors such as genetics, environment, and lifestyle choices also ...
Learn more
Related Shortform Content
Get access to the context and additional materials
Create Summaries for anything on the web
Download the Shortform Chrome extension for your browser
