Colby steps into the conversation with me to talk breath work, how it can take us up or down depending on what we need in any given moment. Today we look at a few distinct techniques that will help us stay in the game AND make those critical transitions throughout the day.
CHECK OUT HIS ARTICLE: Use The Control Pause (CP) Breathing Assessment To Accurately Gauge Your Health
This will help you begin the process of developing your starting routine.
Here’s a quick protocol you can start working with…
AM Protocol: 1-1-2-1 … start with something like 3sec-3sec-6sec-3sec and do it for a minimum of 10 rounds. As that gets easy, move to a 4-4-8-4, 5-5-10-15, etc.
Cadence Breathing – great strategy to reestablish your baseline – 1-0-1-0 = equal parts inhale and exhale, no holds. So something like a 5-0-5-0 is great to reset.
Those are two basic protocols you can use to start experimenting and learning. The keys: consistent application (daily), nasal breathing, and bringing intention and focus into the moment.
If you want to go further, check out Colby’s 30 Day Breathwork Challenge and use discount code: MINDSET where he’s offered it to our community for free!
A little bit about Colby Knepp:
Hey, I’m Colby. I used to be a chubby marketing manager. Now I help motivated people master their mindset so they can transform their nutrition and fitness habits. Today I Help Other Motivated People Master Their Mindset So They Can Permanently Change Their Body. I took what I learned about behavior change and fitness and put it into a system. That system is called Three Sixty Thrive, and it’s a place where motivated people go to when they are ready to make permanent changes to their lifestyle.
HERE’S THE FULL TRANSCRIPT FROM THIS EPISODE:
All right. Welcome back to mindset radio. I’m your host Jeff Banman. Today I’m sitting in route force training headquarters across from a man, this good looking dude, Colby. Now, uh, I’ve gotten to know Colby now, whatever, like last six months on and off and then really a whole lot more since we’ve relocated here to the Denver area and you know, so this month what we’re dealing with and what we’re really focusing on is emotional stability and then the gateways to that and then kind of the features and functions, if you will, around that right from leadership to personal stuff. And I stopped by and asked Colby day, I said, listen, I know like Colby is super into breathwork super and a lot of stuff. Absolutely radical human being, but I know he’s working on this whole breathwork package right this second. And I had this thought of thinking, wow, okay, this is breathwork to me.
And you’ve heard me talk about this several times. It’s really the gateway to recovery and the recovery is the gateway to stability and to emotional stability in a lot of ways. I’m not just kind of clearing the mind, but really regulating the system. And if you’ll listen to last Thursday’s episode when we went through all the traits and trends of emotional intelligence, you know, right. Self-regulation is a big component to that. And so Colby dude, thanks for hanging out with me today. My pleasure. Thank you so much. Um, I tuned in and listened to Phillip’s episode. That was like I were talking before the show here. Um, for you guys tuning in, if you haven’t touched on that, um, I think probably the best episode you’ve done, um, of the five or six I’ve listened to, but absolute pleasure, man. And having you here at brute-force HQ in Denver, seeing you relocate the family, grow this business, and still be a fantastic leader.
I’m just humbled to be on the podcast, man. Dude, I’m trying, man. It’s a, um, you know, I need some breath work. Yeah, well it is. I mean, and I think that’s the list. And those were the comments we get. I think the, the, that, that thing I wanted to create in this podcast was that this was a real no-bullshit conversation, not about selling things or this or that, but bringing people to this community that they may not be exposed to kind of an informal course of their lives. And then techniques and aspects and learnings and the things that go into one, why do I do what I do? But then primarily how do I stay operational and in my world, operational is the ability to deal with everything I deal with and come home and actually have a complete life. Right? And you know, we talk about it for our worlds, it’s a 24, seven gig.
It’s an all the time deal. It’s not go to the office, punch a clock, go to the gym, go home, have dinner. I mean, it’s, if I’m a firefighter, I’m, I’m on 24, seven mentally, physically, emotionally. I’m kind of on police officers. Same thing that service members clearly, right? This is kind of a, uh, a no stop environment. And so, you know, I know from my own work and the things I’ve done, you know, the gateway to regulation internally, right? Central nervous system, regulation, all those things. That’s breath work. And then it’s the chain of events. If I can regulate my, my central nervous system, now I’m starting to actually, then I can deal with my emotional state. And once I deal with my emotions, then I can deal with my, yeah. A,
you know, a high negative energy, anxiety, stress, fear, uh, fear is probably a big one, especially in this community. Oh yeah. Um, if you’re in that state and you’re in that place of mind, your emotion is like, you know, running the show, right? You’re not thinking logically, you’re not thinking logically. And so breathwork, at least what I’ve found, and there’s, there’s, you know, when you think of breath work, first of all, let me just preface this entire conversation. Um, in doing my research, I uncovered, I mean, literally dozens of definitions of math work. So here’s mine. Breathwork is a structured daily practice with the, uh, intention of influencing mechanics. So talking about actual anatomy, how we breathe physiology, how our body exchanges OTU and CO2 and state, our frame of mind. And so breath work is simply, at least in my context for the context of what I teach a structured daily practice with the intention of influencing those three areas.
I love that. And so you can go down like the spiritual rabbit hole and then phase two, you know, there’s some different styles out there. Well then we know some people that this is like the non woo woo stuff. It’s the fucking works like hands down, especially in populations with a chronic stress, chronic ongoing, never ending and seeing some of the shit that you guys see. I’ve got a good buddy. Um, I do jujitsu with Dave. He’s a Westminster PD and um, you know, he was my, probably one of my best friends in high school. Happy go lucky dude. I’m always the life of the party. And uh, we lost touch for a few years and recently caught up with him and we’re talking about like, what’s it like being a cop? I can’t relate. I’m a personal trainer. I’m a coach. I help people in the gym.
And he’s like, man, it’s cool. You know, it’s, you know, you ever watch cops. It’s kind of like that. I’m like, okay, but really what’s it like? Like what’s some of the hard shit? And he shared some stories that, um, that were heavy, you know, and it’s like, and he realized pretty quickly the importance of like managing his emotional state, not just numbing blocking out, but also like processing and working through some of those things. And so breath work really is a fantastic way to be able to regulate your state. I mean, in a matter of seconds. Totally potent thing. Yep.
Yeah. I mean, I think it’s been interesting, you know, out of the, when you look at, you know, tomorrow primary courses that I’ve taught forever and then, you know, some of flowed out of there, but it’s the operation mindset side. And then the, of course, the art of recovery and what I discovered years ago was understanding that being existing in a state of being recoverable was the gateway to really performing in any situation, any circumstance. Right. My ability to inaction, settle and move, opens up, my cognitive aperture opens up, my awareness, opens up my decision making capability. Right. So, you know, to me, recovery isn’t like end of the day. Now I got to check out, sit back and recover from this 12 hour, 24 hour, 48 hour shift I just did through recovery is like an all the time constant deal. And the cool thing I love about breathwork is it’s always available and always with you once you learn a couple of simple strategy yep.
And have the awareness that you’re like, Oh shit. I’m like having that thing again. Totally. I feel the anxiety. Some people have the feeling like a physical sensation in the throat, in the stomach, heaviness in the chest and shortness of breath. Yep. Totally. Like the one, um, having the awareness that you’re actually having, you know, you need, uh, you need to shift, need to shift, right. Upregulate downregulate whatever it looks like. Man, it’s just so potent and so powerful. And it’s funny, I was on, um, um, social media that, or Dana saw a good friend of mine and he was doing a, some silly CrossFit workouts, a thousand step-ups for time. He’s a firefighter because he had his full fire gear on oxygen tank, everything. And he’s not actually, oxygen is not normal. They’re just normal. Like, Oh, what’s the difference? Well, I mean you wouldn’t let a breeze straight.
Okay. All right. So it is the same. It’s the same. It just gone through compressed fucking, sorry. Good to make that correction. What’s it called? It’s just air and air tank. Air pack. Right. So he’s wearing his air pack one day or, and he’s got his heart rate, you know, jacked up through the roof. Just doing this for awhile. And I’m like, his name’s Matt, Matt Chan. I’m like, man, what’s like, what’s up with this? You know, what are you doing? And he’s just getting ready specificity for, I mean, do this, what firefighters do, you guys are carrying around a bunch of heavy shit. It’s like hot as fuck. Right? And one of the things that he has been implementing is um, a strategy just called nasal breathing. Super simple, just breathing in and out through the nose. And so what we’re finding is when you can shift out of, um, mouth breathing, that should be a gear reserve for extremely high output.
So I’m talking like full on sprint assault bike, you know, last 30 seconds of effort when your body really, you just need to open up the Vince so to speak and flooded with oxygen. You can only sustain that 30 seconds a minute. Interesting. So talking about breath work, one of the, I guess unintended benefits without really think about it is learning this gear system and your output, you can regulate your energy expenditure through your breathing. The point I share the story of Matt doing this is he’s like, you know, I was just experimenting doing nasal breathing only this entire time. He had to pull his pace back considerably. However, the rate of perceived exertion is much lower, the recovery is much quicker and we can dive into nasal breathing and stuff like that later. But it’s a very simple strategy right on the fly. If you ever find yourself in a stressful interaction
just take a breath in and out through the nose. Um, the longer the exhale, the exhale rather should be twice the length of an inhale. Okay.
that slow pause not only gives your brain a minute to like catch up, right? Cause you’re bringing your focus internally. But what you’re actually doing with that extended exhale is you are switching on your parasympathetic nervous system, which you are. It’s this, it’s this constant balance. It’s this constant game. You, you’re looking at it on a graph. It’s like I’m a concept oscillation of up and down, up and down, up and down. Stressor comes in. The recovery that needs to happen is just as equal. And so when we can take that nasal breath real slow, two, three seconds in, um, for six seconds out, that just kind of puts us back to our baseline. You know, it’s interesting because I did a interview with Andy Clark. She’s out of Canada. Um, she’s got an actual, uh, genetic disorder that triggers her central nervous system that dysregulates her and puts her in a high stress state.
Her son has it. Yeah. So she had to figure out, I mean, she was a shit show basically a lot of her life. She still admits it and you know, and uh, and one of the things she said in her research is you understood especially like even doing nasal breathing and triggering and just focusing effort on the left nostril. Like it’s the closest point to the bagel nerve. Yeah. Right. So it actually then stimulates the vagal nerve, which then begins to, you know, start to help regulate heart rate variability, opens up the fashion around the heart. You know what I mean? It starts to run that chain. So I, I’m sitting here going, yeah, duh. Oh, totally man. Like nasal breathing, man. It’s just like, it’s easy. It’s easily accessible, right? It’s just something that if we can just have the awareness, like I’m not talking about a 1% improvement, I’m not talking about like a little tweak.
Like, I don’t know. What’s a small thing that guys can do better in their day to day life? Like a tiny little fix. I don’t know. Now he put me on the spot. Now I’ve got to think of, so nasal breathing is like a 25 50% improvement. We’re talking like in rates of perceived exertion or magnitude. Yeah. It’s like, and it’s such a simple thing, like it’s mind blowing that more people are aware of this. And so that’s one of the reasons I’m able to come in and teach this stuff here at the gym and teach with my clients. And the benefits are immediate, immediate, immediate. And so having this gear system where you can learn your pacing in your training, in live situations, you, what this means is you can, instead of going from zero to a hundred in a split second, like, sure, the thing can happen, whatever, but your reaction could be like zero to 50.
You’re calm, you’re logical, you’re precise as opposed to what the fuck is happening. Right? And so I’ll watch, um, uh, active self protection. Have you ever heard of this YouTube channel? This guy breaks down. Um, uh, shooting engagements from closer to cameras. Um, and it’s just so wild. It happens so fast, so fast. Right. I’ve never had happen. I’ve never experienced, I hope I never do and I’m grateful for those of you who, um, you know, are serving and helping. Um, but, and I like to think, man, if I was in this situation, what would I do? I don’t know. I’d probably fucking run away. You know what I mean? Like, I’m not the one who has to go bust in the door and get the bad guy. Right. You know what I mean? Yeah. And so just breathwork as a whole, as a way to control your state. Right. Big picture. Like, I can’t relate to this, but like getting geared up for a fucking squat call these guys do it. Yeah.
Dozens and dozens. I mean, if you think about it, right? I mean, we exist in this world where we’re, we’re hanging out, right where we are generally, there’s two conditions. Yeah. There’s duly Joan, are you like, yeah, I mean, I think so. While you’re, you know, so let’s talk about it from the fire service or from the law enforcement perspective. You know, our day you show up, you’re doing your shift, you do your checks, you do whatever. Maybe you’re doing training, maybe you’re doing PT, you’re doing whatever. You might be having lunch. I mean, you might be having breakfast, you might be sitting around smoking and joking. You might just be chilling out and you’re laughing at something. And then out of nowhere, eh, man, you know, everybody responded for a house fire, blah, blah, blah, blah, blah. And so you have an instant rise, right? You have an instant chemical dump reaction body begins to move into action. You move towards the firetruck quickly. You know what I mean? You used to run and haul ass and knock each other down and beat the shit out of each other. But now I think there it’s still may happen, you know? And then you get an a, you got to get your gear on. You’re getting set up. You got to go through everything. But knowing that it’s live. Yeah. Versus a drill. Well, yeah. And then you’re in it and then it’s real deal. And then you know, you’ve got streams of communication coming in. Like you an officer going from grabbing a cup of coffee in the morning cause he finally had a break between all the kind of mundane, you know, go check the welfare somebody or go settle somebody down.
Call to you know, armed robbery, suspect with a gun, active shooting in a school, shots fired officer down. Like all the like man, life change on a dime. And you know what I’ve always tried to say is I need the tools to put myself into condition. I need to be and for this moment and the next right. And to me this is one of these key things, but I want to drill a point before we kind of get into a technique and a few other things. The gateway to the gateway is recognition, right? It is a level of awareness that says my body, I’m going for the ride. So tightening the chest, difficulty breathing, you know, fitness, stomach, right? Headache, flushing, you know there’s, you have to find what your indicator is. And what I found over life is, man, it’s different for you as it is for me is everybody else.
You can’t say this is the indicator. You have to be aware and not to see that I’m dysregulated, that I’m coming out of pocket. He used to tell people all the time, you know, if you go to the engine getting a firetruck, get your gear on and your struggle, like buckle your seatbelt or put your air pack on. Like if you’re fumbling with that. Yeah, exactly. You’re fumbling with that. You’re out of the zone. You’re creeping out of that zone because that is something you do regularly without thinking. So autonomic response. Now you’ve done it a million at times in your life, you should not have any difficulty doing that. And if you do that should be at like something, a glaring indicator that your, something’s in there that you’re dysregulated, that you need to regulate. And so that’s why I want to, I want to make sure that we’re, we’re attacking that as step one. It’s like self regulation and you know, you know it, whoever you are, you know when you’re dysregulated. And like, listen, there’s no judgment. No, don’t judge yourself. No.
That turns into this downward spiral. Literally just there it is, but it’s like, here’s the thing, man. Society at large, we do a really good job of making heroes out of the service, out of firefighters, out of police and for good reason. What they do are heroic acts. I listened to your episode where you talked about, please don’t call me here. No, yeah, but here’s the deal. You’re human. You have these same psychological things, the same physiological response, same emotional traits and no matter how much training, like you cannot beat the stress response out of a person. You can inoculate a person to handle more and more and more. However, the, you know that’s going to come on the tail end too. Like there’s a equal and opposite reaction. I had somebody tell me once out of a class they, they pulled me aside and they’re like, you know, I don’t, I don’t have a fight or flight response. I just
said point gun to his head right away. Okay, all right, let’s talk. And you know what I mean? Like, but some people, you know, they, they get numb to things over time or they don’t think they have sick, but it’s there, it is always there. Yeah, totally. So I didn’t mean to interrupt you. I don’t want to just like know, have the awareness. Yeah. Right. No. That like, Oh shit. Okay. Like I, this is a moment, this is like one of those pivot points inside of me to be on a peak now action, right. Awareness and now that’s got to lead to it. Of course. Ultimately having that awareness is going to allow you to instantly shift into like go mode. Like okay, yeah, cool. I know how to do this. Confident. It’s called a high positive. Right. As opposed to like a high negative anxiety, fear, anger.
It’s like flow, focus, energy, boom. Yeah, totally man. So all right, so let’s, let’s kind of talk through then some of the like the immediate techniques, you know, um, I’m going to an incident or you know, I’m walking into a village, right. I’m trying to like, like there’s a moment where I have an opportunity even in you know, pre incident, pre action, pre, you know, fireground pre call, you know, pre communication, pre, you know, most times hopefully, you know, maybe pre gunfight unless I walked into an ambush and then I’m just kinda fucked. Um, you know, but then it’s on. Uh, but there’s, there’s, there’s these subtle moments that give me an opportunity to regulate, right? So if I’m responding to an incident, that response is an opportunity to regulate before I show up. So what are, you know, so nasal breathing, I, I like, I like it and you know, what you basically said was, you know, two, three seconds in and then basically double out just a long extended exhale, long extended exhale.
Yeah. It’s going to be very beneficial to downshift to downregulate it to like bring you back to base. Right. Um, something important to note too, that like with mechanics and breathing, it’s a skill. It sounds so silly. I know every time I say this I’m like, ah, breathing. It’s a scale. I sounds so fucking potential, dude. It’s like, it’s like seeing your front side post. You have to train the system to do that. Yeah, exactly. Yeah. You don’t have to, there, there is not a, that has to be, you have to be disciplined. You have to be on it, you have to be a little more, you know, over focused at first before it becomes a natural course of action. So yeah. So the reason this is important is, so we’ve got our, our autonomic nervous system, which by and large is unconscious. It’s our respiration, our heartbreak, our digestion, all these different things. And we really can’t control however. So a stressor comes in, something happens, we see it or we hear it or we feel it through our senses. Right. And that’s our brain it.
So depending on the intensity of the trigger and our perception of it. Yeah. There’s some really cool research that shows not only cause what might stress you out might make me twice as freaked out. Totally. Right. I ain’t walked into a part of building. Sorry. That’s, that’s my jam, bro. So how you perceive this stressor. And I actually think that’s where most of the adaptation happens in this, these fields is like they are, they are learning to perceive these in a way that kind of down-regulates the stress response. So there’s that psychological component. So then what happens is, uh, the sympathetic nervous system just goes, boom, activates and we need it. That’s what keeps us alive. That’s what gives us energy to fight, to survive, to run away, to do whatever. Breathwork allows us to shift between those two on demand. We can upregulate like, and that’s what one of the thing that’s really important.
Um, I’ll use with some of my clients who suffer from anxiety. Um, bear with me here on this analogy, but for their entire life, they’re like, man, this whole like this whole breathing thing isn’t really working. I try to calm down and I just can’t calm down. I’m like, have you ever tried to like ramp up? Have you ever tried to like just embrace it and go with the feeling? And they’re like, no, sure shit. We try it. They’re like, dude, this is fucking life changing. My anxiety gone. So what they were doing was fighting this response and trying to like downplay it when really it’s just like, nah, just let it go. And then it was trying to tell them other things. So in this context, if I’m riding in that fire truck or in the police car, whatever, I’m trying to remain calm.
I’m trying to read. Cool. But I’m also like, I could start upregulating a little bit like, all right, I need to be alert, I need to be ready to go. So when we’re talking about breathing, we’re talking about mechanics. Number one, it’s a skill. It’s something that you should practice daily. I would suggest part of your morning routine. Um, you know, when you can, and honestly, honestly, it doesn’t matter when I’ve just had the best results with my clients, having them do it in the morning, higher adherence, a better energy for the day. It’s usually a calm time where you’re not interrupted by kids, sculptors, family, whatever. So morning seems to be the best. Uh, the morning protocol that I like to take people through, um, is a, uh, I’ll explain the, the setup. It’s a one, one to one cadence, right? Which each of those numbers refers to the inhale hold.
Exhale, hold one, one to one. Now in order to individualize those numbers, you’re going to want to do something called the CO2 tolerance test. There’s some really cool research that’s showing that our level of CO2 tolerance, the more tolerant we are to CO2, the less emotionally reactive we are. So bear with me for a like this is really fucking cool. I’m dr Andrew Huberman, university of Stanford is doing some studies on this right now. What he’s showing is the less sensitive you are, um, to CO2. So you have to build up is what happens when we’re our metabolism’s running and we’re our breath. Um, the less sensitive we are to that, the, sorry, the more sensitive we are to that, the more reactive we are emotionally interesting. So anxiety. Yeah, a very strong stress response. Um, uh, getting emotionally triggered by other people. All of this is actually tied to that.
You should heard a conversation before this. Exactly. Um, all of this is actually tied to our level of CO2 tolerance breath. We’re, here’s where this gets really fucking cool, especially for this industry. So when you invited me on and I was like, fuck yeah, this is so cool. When you can expand your tolerance to CO2, your perception of stressors, your reaction, and your, and this is actually measurable data. The HRV, it goes down, your reactivity goes lower, you become an inoculated distress. Interesting. Through breath work, it’s out. It’s very potent. So I shared that to say like, this shit is very, very valuable and it’s not some hippy dippy new world thing like [inaudible]
not necessarily the extreme when Wim Hoff, you know, go dump yourself in one, one, one method. Yeah. I mean I, you know, breathwork, that’s all I, you know, in a generic way. Cause I get questions all the time, so I’m glad we’re doing this. Uh, cause I always look at somebody like one, it’s very individualized. The, your, the way you regulate in your breath work, how long you breathe, how far, you know, all that stuff can be trained, but you’ve got to find your individual flow with it. You know? And breathwork is kinda like, you know, assholes. Everybody’s got one. And you know, some of them suck. Uh, you know, but it’s, you know, there’s a lot out there, so, okay. So when we’re talking about like, let’s do a morning setup, let’s talk two things real quick too, you know, so let’s talk about a morning set up and what that looks like. And I wanna reiterate some of what you just said and then like what, what are the tools I could use, you know, cause right now somebody could be listening to this and literally as soon as we’re done,
go to be going putting it in action. Yeah. Right. And being like, okay, those guys are full of shit. Or Holy cow, that really work. I try this. Yeah, totally. Yeah. So that’s what I love about this show because these are things, I mean, seriously, somebody who’s going to use this in the next, it’s 10 hours. Yeah, absolutely. And listen, if you do, I want to hear about this. You can find me on my website. [inaudible] dot com Jeff will have a LinkedIn and it, he’s not going to lean on that. Colby neff.com in case you don’t always get it. But so morning, morning, morning set up. Real simple. I would suggest you start with at least five minutes. Okay? Right? Five minutes. Find a comfortable, safe environment, a place where you can close your eyes and not feel like somebody’s watching you. There’s like this psychological emotional thing where you don’t want to be judged first time you do it right.
Find a safe space, okay, hate that word. But find a safe space, right where you can be comfortable. You can do it sitting down, you can do it lying down. Um, I don’t suggest doing a standing up. You can’t if you want to, but find a comfortable spot. And so the first thing we’re going to do is actually test your CO2 tolerance. There’s for breaths in the CO2 tolerance test. Um, so we’re going to do is go ahead and close the mouth and you can do this right now as we’re doing this, you’re driving, maybe stop cause you hit a timer, but it’s real simple. You’re going to take a kind of two or three nasal breaths in, in and out at your normal pace. On the fourth breath, you’re going to inhale fully through the nose. So maximum inhale through the nose, fill the lungs as full as you can.
You’re going to start your stopwatch and you are going to exhale as slowly as you can. Cool. That’s your CO2 tolerance test. If you score a 20 seconds or lower, you really need this very bad. That’s a very low score. It indicates poor pulmonary capacity and indicates poor aerobic fitness and it indicates high emotional reactivity. Um, about 20 to 30 seconds is average for most if you can score upwards of like a 50 to 62nd that indicates like advanced or um, above average levels of aerobic fitness, pulmonary capacity and reactivity to stress. Some guys can get upwards to 90 seconds, but those guys, when we’re talking about elite level free divers who literally train this hours a day, every day. So in this context, I would say a really good benchmark is to shoot for 60 seconds, right? 62nd test. And um, it sounds silly. It’s like, yeah, I could, I can do that until you try it and you’re like, Oh fuck, I have 15 cents.
What’s around? Let me tell you, there’s a lot of shit in this community that’s like, Oh, I could do that. And then we try it and then we’re like, yeah, okay, maybe I can’t do that. Totally. And so with the morning routine, you’re just gonna want to do, you’re going to want to find some protocol. It doesn’t matter what it is. I’ll give you a couple today. It doesn’t matter what it is, but something that’s going to leave you feeling what you want it to feel, which is if you want to feel awake, you want to feel focused. There’s, you can find a protocol that will do that for you. Okay. What usually works most times in my experience is a one one to one. So we’re going to extend this out. It’d be like a five second inhale, five second hold ten second exhale, five second hold.
Okay. And you do that for 10 to 15 cycles? Minimum. Okay. Have to really start to drive some of the adaptation. So that would be like a typical morning breathing session. Um, one of my personal favorites is, um, when you’re switching tasks, this is what I did before coming in. It’s just something when you want to like put some closure to this previous thing and also kind of perk up and get ready for your next activity, whatever that is. Um, excuse me. That would be transitions. Transition moments of recovery you talked about. Oh yeah. Good times will transitions, man. This is my personal favorite task switching and transitions. Nope, this is my personal favorite is where we fail miserably. Really? Oh yeah, yeah. Transitions are huge man. And if you have the awareness, they’re everywhere, everywhere, all day, all the time. That protocol is real simple.
It’s a one to one and there is no exhale hold. So it’s like three rounds of like seven in the 14. Hold seven out. You do that three times and then you’re going to go 15 really deep aggressive breaths in through the mouth or through the nose. If you want to get a really upregulating effect all through the mouth, like you’ll feel the Aussie, it will feel very different. If you just go through the notes, it’s going to be a pretty mild effect. Okay. Everybody’s different. Everybody’s, this is what I feel. But, and then after those 15 it’s called super ventilation
big, deep breaths like that. After those 15 you’re going to exhale, hold as long as you can. Hmm. 30 45 seconds. So do that two times. Do that. Two times. Your brain is just like fucking on fire. You feel great, interesting task switch. So that’s how you kind of work in the morning routine. Um, that transition, man, it takes, it takes five minutes, right? We’re talking about 10 minutes of your day with like unlimited upset. Yeah. So what is the, what’s a good,
you know, what’s a good kind of like, I like to call inaction or in flow technique, right? So if I’m driving a fire truck or I’m the engine officer and firing it back or on the law enforcement officer, you know, screaming down the road and you know, I’m managing a lot, right? Managing traffic, I’m receiving information, I’m trying to decipher stuff I’m having to communicate out. Do not sound like an ass on the radio. And when I do that, um, how could I leverage some of this stuff kind of in those moments. You know, I like the, I really can see kind of some of the nasal breathwork. Does it, should I just start that?
Yeah. Just man, it’s going to come from awareness and training. Yeah. Right. Speaking of transitions, the way that I teach my clients to make breath work or like better mechanics, part of their day is to when you, when you transition from office to office, car to, um, headquarters, whatever, home to work, use that time to nasal breathe and just be aware of it. Like, okay, I’m going to, I’m transitioning and walking from the parking lot into the store. I’m leaving the restaurant and going back to my car. Take that time. And just nasal breathe. Yeah. That’s like layer one, layer two. Once you feel comfortable with that would be like, okay, as you’re warming up for your workout, nasal breathe. Yeah. Try that and then tell me it’s not hard. I’d try that. Doing like a nasal breathing only conditioning session would be like the next level full on nasal breathing. Right? And then you’re really gonna find your gears. You’re going to have these moments of panic where you’re like, I actually don’t have enough oxygen right now. And then you got to slow down your respiration and you’re taking control of your physiology in that moment. So the lowest hanging fruit man is like, just like make nasal breathing kind of. You don’t have to do it all day, every day, but make it your norm. Especially in stressful situations.
Yeah. You know, I started to do that and when we talked about, uh, with Andy, I’m going to reference back because this is relevant, right? So a different side of it when she talked about, you know, the fact that we don’t, you know, we exercise our sympathetic response constantly in this world, right? We’re constantly heightened and you know, in that place and we’re not exercising the rest and digest or not exercising. We’re not teaching the body to regulate. We’re teaching the body stressed to be stressed. So it’s no wonder when we go home, we can’t regulate when we walk through switch. Can’t go there to the door or no, are you kidding me? That’s a perfect opportunity. They’re totally,
we’re what we’re talking about. That really hit home for me because I’ll have days like where I get inside and I’m just like still at work and like, I’m like not being a good dad. I’m not being a good husband when that way man breathing. Like if you could like park around the house or like somewhere you can park in your garage. Right. Just to chill out for a few minutes. Open up an app. I recommend. It’s called breathe plus. Um, another one is called state S. T. a. T E breech plus is customizable. You can put in your own state is like their own defined protocols. They’re both fantastic. Yep. You could just fire that up, right? Real simple. Three or four minutes. Do a little task, switch, transition, boom, leave work at home or sorry, just don’t leave work at home, leave work at work, leave work at work and then come home and be engaged. And what you’ll notice over a few exposures of doing this is like people are gonna notice other people are going to be like, something’s changed. And here’s the thing about it,
right? It actually gives you an opportunity. I don’t, I mean I have a hard time sometimes, you know, leave, leave, work at the office or leave work at the station or leave work where air or you know, cause cause we really can’t, you know, but here’s the difference. You’re walking in with if you can regulate, you know, we just talked Thursday about emotional intelligence and I, you know, and I shared how, you know, my own, my own state, my own emotional state has such an impact on everyone around me. Like a vibe, shitty or I’m heavy. You’re on whatever dude. You know, I mean, and it jacks Morgan up through the roof, you know what I mean? And then it [inaudible] to start. And then it just triggers this huge downfall. Whereas if I’ve had a tough day and I can transition and regulate, do the breath work, I come in in a different way and then I know she’s willing to hear whatever is going. Like she’ll know maybe I’m, I didn’t have the best day or it was a tough incident or a tough call. It was something, she’ll know that. But by me being regulated and not caring, all, you know, all of it in there and being dysregulated, she’s actually willing then to be like, Hey, what’s going on? How are you? You know, what’s up?
And then you’re in a Headspace to where you’re not feeling judged, not feeling like I’m doing something wrong or I’m all fucked up. Or you’re like, you’re in a head space where it’s like, Hey, listen to me, it was shit today was today was bad. Yeah.
You know, and I don’t want to talk about it or I want to share it with you, but I’m at least able to communicate in a whole different context. Then, you know, stumbling through the door, upset, irritated, frustrated and carrying all this extra stuff. So man, I,
I don’t tell you man, I just had my second son, he’s three months old and it’s, I forgot the newborn stage. Like how this goes. I’m getting like you were just thinking I want 13 years. Yeah, you just did it again. I should have shot myself in the leg. Like all right. And I was like, so I still had like it’s, it’s fantastic and it’s great. It’s dude, there’s moments
like these things are triggered from my son crying and screaming that I don’t know how to fix. I’m like contracture, I do diaper. I tried feeding you. I don’t know what the fuck you want. There are these moments where like I have to regulate like yeah you have no I don’t, I have a very angry response, which is like punch things and Declan has taught me so much about cause they’re all thing, ours is a bundle of energy. Yeah. That’s it. And that’s all they feel is whatever your total and then it gets even worse. Right. They feel that energy. Oh yeah. Right. It’s like then you’re, and then you’re spun out of the awareness of like, Whoa, I need a better solution. Like I can’t just get pissed. This can’t be my strategy because this is going to end up not good. Yeah. Everybody in my family. Yeah. Yeah. Cause then you’re not any violate kind of the [inaudible]
idea of creating safety for those around you. Right. And uh, you know, that’s where I, I hate that, that over time emotions have been labeled the way they have been labeled. You know, especially in our world is like this negative pH. You can’t have emotions. Oh man. Yeah. I always say, and I said it on Thursday, the only, you only accept a little emotion in our communities. Anger, anger. Really? Oh yeah, you can, you can’t be happy too long. You can be a little cut up, but then, but then you’re fucking like, I’m an outsider asking them, why can’t be sad? You know? Because sadness is assigned as a sign of weakness. You can’t be too happy because then you’re not being serious, you know? But dude, you can be as pissed off as you want to be pissed off. You can be as angry as you want to be because that’s what the, that’s what the collective emotion is, is because everybody feels that because everybody’s pissed off everybody’s cause that’s the expression of this sensation.
They’re experienced. They have an identify what that’s, yeah, that’s just the expression of it. Right. And, and it’s gnarly. And so, you know, this is a, this is a different model of how we exist and um, and begin to see, Hey wait a minute. You know, I can be sad that that was actually sadness. Like how like that would be so hard to separate, like, I don’t know man, like walking in and seeing a family murdered or like just seeing some heinous shits. Like how can you, like, I guess I understand why the reaction is the numbness. I get that. Yeah. It’s just, it’s fucked up that that’s how the standard is, I guess. Yeah. And then, and then you got to go be pissed, you know, cause anger. And I will, I will ask you this as a trainer, because in my world, you know, even in the physicality of our world, even in the physical training of our world, the answer was always get angry at it.
You all lift heavier, get angry, draw that anger. So hit it harder, go faster. You know? So you’re embedded with anger. Stressful is the, is the emotional connection to a higher level of performance, which is fucked up. You know what I mean? This, those are backwards relationship dude. Yeah. But that’s the way it’s been. Like have you, you’ve, you felt like rage, you felt rage was like, I’m talking, seeing red, like just fucking mad. Yes. You cannot tell me that’s the best way to show up. Right? But it is, that’s what the thinking is. Well, and then the problem is then, then we’re launched into shame and were launched into sadness and were launched into judgement. And then we’re launched. And, uh, I’m not who I want to be. Uh, uh, am I even making a difference? And then, and then the question is, am I even worthy?
Should I even be on this earth? You know, I mean it gets, dude, that’s, that’s what, that’s what I want. That’s the conversation. It’s like this is where we are. And to me the problem is the communities want to want to pill it. You know, wanna want to go treat it through Medicaid, Medicaid, it, don’t worry about it. We’ll just medicate it or go drink more, you know, or whatever. And, and, and what we’ve missed is listen, know, what don’t we need to teach you to do is regulate your systems. What I need to do is encourage you to be aware of what’s happening in that moment and then give you the, the biological tools breathwork. It’s a biological tool that then enhances your natural, listen, we’re smart people. We can kind of find the answer. You notice as a coach, you don’t have the answer.
They do. You have to just unlock it. And so, you know, everybody gets it and is a technique to me. This is why I wanted you to come on this month because this is a gateway to this pillar of emotional stability, of emotional regulation of, you know what I like to call it, bringing calm to chaos. I can’t stop the chaos and I can’t control the chaos, but I sure as hell can be the one to show up to bring calm to the environment. Right. And, and then use that capacity. But I can’t do that unless I have a tool that, that, that biologically regulates me. You know, the mind and body are,
yeah. Cause I mean like people are gonna pick that up. Like if you have high anxious energy. Sure, yeah, yeah. I’m good. I’m good. I’m good. No, everything’s good. No you’re not. People can just look at your body language and know, you can see a leader who’s calm, who’s confident, who’s collected. Hopefully you guys just thought of that person. Yeah, that’s a great example, a great role model to have in your mind. But on the flip side, we can read body language very well. We can know when a person actually isn’t calm and isn’t regulated despite them saying, so dude, we’re energetic beings. Absolutely. So that’s where this conscious control of your autonomic nervous system comes into play. It’s this really weird thing. It’s, did I have this crazy thought, like we’re born into these bodies and it, to me, it’s like the greatest mystery in universe.
It’s like, okay, so how do we really do this stuff? How do I regulate all these parts and pieces and joints and thoughts, right? It’s this unknown mystery that we’re still fucking learning about. And it’s crazy and I love it, man. I mean, this has been such a journey of such a discovery of things. So, uh, so breathwork man, like you’re talking about, you’re talking about using it to access, um, emotional stability. So one thing that makes me think of like, breathwork has been used for thousands and thousands of years. It’s used in shamonic rituals. It’s used in Indian tribes, like all these different things. But here in 2019, 2020, what does that mean? If someone were to be using that to get too emotional to get to an emotionally stable place, how do you see breathwork fitting in and allowing that? Is it changing state to get to a place where you can like, reflect and think on some hard stuff? Is it like being able to regulate your state and your emotions? I, you know, my personal opinion is there is, there’s a whole, the whole,
you know, breadth is the only biological function, physiological function we can control. It’s the gateway, right? And, um, for years we spent a lot of world in any, on the aspects of psychology and thought that was the answer. And I’m a big believer that the answer really lies in our biological makeup, you know, in balancing the internal systems that then create access to what we need to see, uncover, unpack, deal with, talk about or whatever it is. And so, you know, to me, breathwork and there, you know, like there’s a ton of options out there, but I watched it. I mean, I watch it on the range when we do the meditation shoots, right? The deep core. Uh, what do they tell you to do when you’re shooting? What’s the cue? I remember, I remember when I was learning how to shoot. I’m, and I’m a fucking rookie, but I remember something like, you’re not, are you exhaling as you pull the trigger?
Do you know this? Yeah. I mean, I think, you know, it definitely varies. So there’s, there’s the exhale, the pause, you know, the slight hold at a, at the bottom, half the breath or two thirds. But that varies depending upon weapon in style and who and everything else. Right? There’s a lot of times to just make this connection. So already practicing breath work. Oh, totally. Oh yeah. If you’re a shooter or a shooter, I mean most guys, most guys, no matter what, they’re on the exhale. Yes. Right? And it is a release not only in breath, but of energy, right? I am settling myself because like I say, you know, shootings easy. All you ever have to do is press through that trigger without disturbing the front sites under any conditions imaginable. Right? It’s that easy. That’s all you have to do. Doesn’t matter. Shit’s blowing up or bullets are coming back at you.
All you have to do is be able to press through that trigger and not disturb the front sights. That’s it. That’s the only thing, you know? Yeah. But that requires you to be stable and regulated in order to achieve that. And so, yeah, I mean, breathwork shows up. Listen, this community, you’re not, you’re not ignorant to breathwork. It’s there. It’s subtle. For years it’s been slang or you know, an approach or this or that. And then over the last probably 10 years been inundated with all the techniques, dah, dah, dah, dah, dah. And so that’s why I asked you to come on the show, because I know if you’ve, if you taken on a technique, it’s not bullshit, right? So I’m going to validate that I trust you and what you’re giving to the audience is an actual tangible tool because there’s some shit out there that like it’d be great if I’m climbing Mount Everest and cool and you know, sounds great, but it’s unobtainable.
Right. And that’s where I look at it. You know, I, I believe that the, the breathwork, whatever it looks like for you, in order to be successful with it, you have to have a level of awareness. If I create a level of awareness in you as to your state, then I’ve got access to do all kinds of things, right? So if I’m aware that I need to breathe, okay, then I can be aware of what my sensation is, what emotions that triggering, what thoughts that’s bringing up and then what courses of actions I’m most likely to take at this point in time. So it’s a gateway, right? It’s a, it’s a gateway drug. I did say it’s an opportunity. That’s why it’s important to me because we’re unfortunately we’re focusing on the end results of not doing breath work, of not regulating, of not being aware, which you know, then starts this downfall chain of events up.
Not good, not good, not fucking good. And to know, no today. I don’t know Terry, I don’t know. It’s 27 maybe. Yeah, it is. And it’s grown across fire service and law enforcement unity. It really is. I mean it is a, it is a serious issue. This is an outsider. What a guys on the inside, people on the inside, what are they saying? Think about that. What’s like the, what’s like the consensus it berries. There isn’t one because you’ve got, you still have a large community that ignores it, you know, there’s that largely kind of what happens that bad. Yeah. And then you, and then you just have a, you don’t have a safe space to say it. I mean, I didn’t say it for years, but you were feeling it dude. I’ve had thoughts of suicide in my head for, since I was a kid and then enhanced by everything else I’ve done.
I felt like I told Phil, you know, I, I have felt like a failure in one aspect or another of my life virtually every day. Yeah. I mean, and then it, then that leads to why do I even need to be here and what is my purpose and is it even worth it? Am I causing more harm by being here than not? I mean, dude, it’s a, that’s why I talk about, you know, intervention versus prevention. All we do is intervention. If the thought has come into your head, you, there’s, there needs to be an intervention, not just the act. That’s the current model. That’s what you’re saying. No, that’s the current model is where you’re going to pretend it doesn’t exist and then teach you some prevention measure and have some person who has no correlation to your world. It doesn’t make sense of this weird context because then, okay, so I’ve gone through this preventative training, which you can’t, this is so crazy, dude.
Hey guys, don’t think it was [inaudible]. Yeah, yeah, you can’t, I mean like what, that doesn’t make any sense. Well and then call the person who’s not going to understand what your life is about and then deal with, it’s like one wife facilitated a conversation between ops, medical services, all the sites at the agency and some of the operators. And we had them all in a room and collected when we were teaching a program and they were there. And you know, the biggest thing that came out was they had the opportunity to go, we’re not here to take your guns away. We’re actually here to keep you doing crazy shit around the world. You know? And my response was they, it’s like garbage. If you don’t take your garbage out, what’s going to happen? And it’s going to stink and be nasty and it’s gonna fuck everything up.
Yeah, you have to take the garbage out. But the problem is there’s a big, there’s a big gap and there’s a big lack of trust in that community because there’s a huge pool of people that don’t know. You know, cause I always said, it’s like if I go see somebody and actually said what, what was going on, you know, the psych would have PTSD by the time I left the room. Right? Right. So why would I even remotely share myself with you? Right. So it’s a big challenge and, but I draw back, but I look back at it and there is a course of action to dealing with that. And it, it comes in self-regulation. It comes in opening of a pathway to be able to feel what you need to feel. Say what you need to say. Experience. We shouldn’t do that first sentence. Feel what you need to feel big time. Like that’s gotta be it. That’s the hardest thing, right? Yeah. We don’t want to feel those things. They’re uncomfortable. They don’t feel. And then there, and then if I let that over fold den, am I being weak? Right? Am I going to be incapable of then doing it again?
Right. Am I going to be, uh, unable to handle the next thing?
I think it makes you more capable of due to does my asity infinitely larger. It’s like a few of those feelings and have those experiences and learn from them. Yeah. I mean it’s like after I did my work with Elliot Roe who was on, I was on season one. I asked him on a podcast afterwards when we did the, I had no therapy session and, and got rid of anger, got rid of this, release, this anger, this whole thing. Um, my first thought was Huck, I’d been a bad ass without all that shit. Like if I could go back 20 years and start over without anger, without that aggressive child embedded point of exactly what it is. Oh yeah. Three, seven, eight years we learn. Oh yeah. Early, early like yeah. Like already, you know, one, two, three months. Yeah, exactly. Yeah. And so, and we created in our offspring because we are that way, you know what I mean?
Cause that’s the energy they’re used to cause they don’t think, Oh, dad’s angry or they’re just learning the energy connection. And if the energy connection is anger, that’s what they know. That’s what becomes familiar in the elephant. Right. So that’s what they’re going to look for and that’s what they’re going to come off of. And that’s what we grow up with. And you know, yeah. I’ve learned over time and everything that I’ve done that the more I’ve released tude if I really wish I could just transport myself back 25, 30 years ago. Yeah. Cause it’s like in the, in the state of BIM. Cause I’d go back and be like, fuck, I wouldn’t have clowns without anything. I don’t give a shit. You know what I mean? And not getting up, not give a shit in the sense of like don’t care, but like there’s no need for an impact. I can execute, I can do this, I can do that because it’s, it’s in proper context and I’ve set myself up to do this and be successful around it. Doesn’t mean it wouldn’t weigh on me. I’m still human being, but I have the tools to be able to dump it fast. That’s the thing is like, and how I’m understanding this, this situation is that a lot of these folks in positions
in their day to day job, the thing that they chose to do, to provide for their families and to serve, um, they might see, do or experience things that makes them feel shameful, makes them feel angry, makes them feel like the world is just totally fucked. And if you carry those feelings, like it’s no wonder like, that would not be a good place to exist. You know?
Yeah. I’m at and I’m gonna, I’m going to give a note like a side note. So if you do this breath work technique, understand when you regulate the system properly, you may have a release, like you may just start crying, not add anything. And you know, one of the techniques we use have on the range and doing some of the meditation work is if you start to feel that, uh, you know, I’m going up, I’m going to go relax the jaw, open the mouth, open it wide completely, just allow the breath to leave the body, don’t force it. And nine times out of 10, you’ll just start crying and it’s okay. That’s if you’re in a safe space, like you said, you can ask and it’s not, it’s, it’s not a sadness. It’s, it’s the body offloading, right? That’s all it is. You know, guys, I’ve had seal team guys on the cushion on the range just dump and they’re not sad.
They’re not crying at something. There you are finally allowing, you’re walking you that. Yeah, you’re, you’re, you’re popping that, you’re popping the bow of man. You’re, you’re letting the freaking pressure release off and, and there’s going to be, and you are, you may laugh uncontrollably. You know what I mean? There, there, there will be this emotional release. So if you do this and start feeling this, cause I was thinking about it and I’m like, shit, if we’re doing, so if you’re doing the work, there may come a point where your body begins to regulate to a spot where you’re the English. Like, wait, what’s happening is this, don’t resist. Ascertation yeah, don’t resist it. Relax the jaw. Let the breath go and let it and just let it be what it’s going to be. So man, this past,
this past April, um, I did a men’s retreat, um, new warrior training adventure. You heard of this one now you were telling me about it. So the mankind project is a nonprofit. Yup. Um, religion agnostic, sex orientation. Agnos, gay dude, straight dudes, black, white, Mexican, all men, all males, biological males. Um, and I don’t, I’m not gonna share the full experience because if you, if this is something you want to do, I want you to experience it and have no bias from what I, from what I share. But, um, I will say that not only are we lacking a Rite of passage into manhood in America, that’s like a really big thing where it’s like, when do I become a man and what age is it? 18, I don’t know. I can go to Warren. I kill people. Does that mean, but I can’t drink.
Like it’s a very weird thing, right? Societies and tribes, all of our ancestors had this Rite of passage from this moment forward, you’re now a man, behave like it. However, we don’t have that. And so there’s a lot of really weird shit, especially in like an alpha like agro culture that is police, fire, military. Um, I was able to experience levels of emotion, of sadness, of happiness and of connection with other males that I didn’t know it was possible in a non-sexual way. Yeah, totally right. So let me just preface this. This is not some weird thing like that. No judgment. But, um, bro, it was life changing to go through this experience with other men who like, you know, uh, who were experiencing the same feelings of shame and self doubt and anxiety that I was feeling and they were like super successful businessmen. Millionaires, right. Uh, maybe. See, yo guys, dude, it’s crazy. Yeah, it’s crazy. And I’m just like, Holy shit.
Do we get a long way to go? We’ve got a lot to learn. I mean, we have got a lot to learn about ourselves and about our communities and so see, I dude, well, let’s do this. Let’s wrap up today’s conversation. We’ll come back for another one because I think that’ll be, we’re definitely worth wild. Uh, I’m going to make sure you’re linked up on the site with all the show notes. Um, will you do me a favor? Will you send me a writeup on just some simple, what we discussed, just those steps so I can drop them into the show notes. So there’ll be available for you online, uh, at mindset radio.com. You’ll see this episode up with, uh, with Colby. Uh, check-in, grab the show notes, we’ll make some downloadable PDFs or something for you so you can grab those. You’ve got some actionable, uh, kind of step by step processes. Do this things. I’d love to hear your comments and make sure you hop into the Facebook group mindset radio, uh, off our Facebook page. Go ahead.
You know what I’ll do, man. Um, so typically my breathwork challenge is 50 bucks. I’m going to put together a coupon code where it’s free only for listeners of the show. Wow. Coupon code mindset. Go to my website on the navigation, you’ll see breathwork challenge. This introduces, it’s four weeks of content, teaches everything that I’ve learned as well as helps you implement it into a daily practice. When you’re checking out, just enter code mindset and I’ll just wave the entire fee. Wow. That’s, it’s that powerful dudes like [inaudible].
We literally have no excuse to not do this. That’s pretty rad. So I, you better, I better see a flood. I mean there’s, you know, I virtually, I’m going to watch the numbers on the show and then I’m going to check with Colby, and if you’re not taking advantage of that, I’m going to boot you from ever listening to this show ever again. Don’t shame them, bro. No, no. But I will shame you. So, uh, so yeah, man. Cool. Well then all of that stuff will be linked up, linked over to Kobe’s website, a little bit more about him. Uh, what to do, you know, how to, how to connect with him, follow his ugly butt on, uh, on all the social media stuff. Uh, there’s always value streaming out of this guy. So thanks for listening. That’s going to be your show. We’re going to wrap this up. We’ll see again, I think Thursday. Yeah, on Thursday.