Pull Yourself Together: The Best Expert Advice to Make You Feel Incredible

Breathing is not only a crucial life function but also a powerful tool for regulating health, as discussed by Mel Robbins, alongside experts in the field.

Breathing through the nose versus the mouth has significant physiological effects

Breathing through the nose is not only the most efficient way to breathe but also has notable health benefits.

Breathing through the nose increases oxygen uptake in the blood by nearly 10% compared to mouth breathing, improving oxygen delivery to the body's tissues and organs

Patrick McKeown explains that continuous nose breathing increases oxygen uptake in the blood by nearly 10% compared to mouth breathing. This improved oxygen delivery benefits the muscles, tissues, and organs, including the brain, where sufficient oxygen can alleviate brain cell excitability, thus reducing anxiety.

Mouth breathing activates the body's stress response, leading to faster breathing and upper chest breathing, which can contribute to anxiety, poor concentration, and other health issues

Mouth breathing can result in faster and more upper chest breathing, which activates the body's fight or flight response. McKeown highlights the negative outcomes of mouth breathing, like sleep problems, snoring, obstructive sleep apnea, and increased stress levels, all of which can adversely affect mental health, concentration, and attention span.

Simple breathing techniques can help regulate stress and anxiety

Implementing certain breathing patterns can help counteract stress and bring the body and mind into a harmonious state.

Holding the breath briefly after exhalation can stimulate the vagus nerve, causing the heart rate to slow and the body to interpret that it is in a safe state

McKeown guides listeners through an exercise that includes holding the breath after exhaling and pinching the nose for a small period. This stimulates the vagus nerve, causes a reduction in heart rate, and signals a state of safety to the brain. The pooling of nitric oxide in the nasal airway during this exercise, when inhaled back, acts as a bronchodilator and has antibacterial and antiviral properties.

Performing breath holds wi ...

Mel Robbins and Dr. Shane O'Mara discuss the significant health benefits of walking, emphasizing its role in both physical and mental fitness.

Walking is an essential form of low-impact physical activity with far-reaching health benefits

Robbins outlines walking as a foundational element of health and explains there's a science to it, suggesting that there is a correct way to walk. O'Mara accentuates the importance of walking for keeping fit physically and mentally, noting that it can reduce anxiety and promote brain health as your eyes scan the horizon.

Even small amounts of increased walking, such as an additional 5,000 steps per day, can significantly improve cardiovascular health and longevity

Robbins claims that an additional 5,000 steps per day can boost overall health. O'Mara supports this by saying that such an increase can decrease all-cause mortality rates substantially. He notes that most people walk about 3,000 to 4,000 steps daily, which is below the recommended amount for robust health.

Adding around 5,000 steps can bring people closer to the often-quoted "magic" figure of 10,000 steps per day. O’Mara cites the Hadza tribe in Africa, who walk between 10,000 and 20,000 steps daily and suffer less from metabolic diseases, showcasing the health benefits of an active lifestyle.

Regular walking has positive impacts on personality, mood, and cognitive function, helping to reduce anxiety and depression

The hosts discuss how regular walking can result in younger physical appearance and more youthful actions. O'Mara touches upon the changes in personality towards being more antisocial and experiencing more negative emotions for those who are inactive. He reveals that active individuals experience an increase in certain brain regions' volume concerned with memory.

People who incorporate walking into their routine also aid brain functions necessary for balance, motion, and environmental navigation, which are all beneficial challenges for brain health. Walking is presented as an anti-aging secret, as regular ...

Mel Robbins introduces tips from a world-renowned sleep researcher to improve rest and overall health, emphasizing sleep as a crucial pillar of well-being.

Maintaining a healthy circadian rhythm is crucial for sleep, health, and cognitive function

Robbins, alongside expert Dr. Gina Poe from UCLA, delve into the critical role of circadian rhythms in daily health.

The body's internal clock is synchronized by exposure to morning light, which resets the circadian rhythm daily

Dr. Poe explains that every cell in our body has a clock, and they're all aligned by a master clock in the brain. The master clock, the suprachiasmatic nucleus or SCN, is reset each day by exposure to light. Robbins and Dr. Poe recommend obtaining UV rays in the morning to aid in resetting the circadian rhythm. Bright morning light sets time zero for the brain, kickstarting the day and synchronizing the body's clocks.

Avoiding blue light exposure in the evening helps maintain the body's natural sleep-wake cycle

To align the circadian rhythm with a desired sleep schedule, Dr. Poe advises against exposure to bright light, especially blue light, at night. Strong blue light can signal the brain that it's still daytime, thereby disrupting sleep. Limiting evening use of devices that emit blue light, or using blue light blockers, can help maintain a better sleep-wake cycle.

Specific behaviors can optimize sleep quality

Several behaviors can greatly enhance the quality of sleep.

Taking a warm bath before bed can promote vasodilation and core body temperature changes that facilitate better sleep

Robbins proposes that a warm bath at night can be an e ...