Full Transcript Welcome to the Gut Health and Longevity Summit 0:00 Welcome everyone back to the Gut Health and Longevity Summit. 0:03 I am so glad you're here, and I want you to take a breath right now, 0:06 because what you're about to hear and experience over 0:10 these sessions could genuinely change the way you think about your body, 0:14 your health, and your future. 0:16 Most people have never been told that movement, breath, and stillness 0:21 have a direct and measurable impact on the health of their gut 0:25 and through it, on how long and how well they live. 0:30 The science here is remarkable, 0:31 and today's conversation brings it to life in the most beautiful way. 0:36 My guest today has built her life and her practice around the idea 0:40 that healing is not just something that's happening in a clinic, it's 0:43 something that can happen even on a mat. 0:46 So my next guest has spent years teaching 0:49 something that most wellness experts overlook entirely. 0:52 The body's capacity to heal is not separate from movement. 0:56 It is activated by it. 0:58 She has built one of the most engaged holistic wellness 1:01 communities in the world, and today she's going to show us how breathwork 1:06 and are just not stress management tools. 1:09 They are also gut health interventions. 1:12 Koya Webb is a globally recognized holistic health coach, yoga 1:16 teacher, and author. 1:17 She holds certifications in yoga instruction, life coaching and plant based 1:22 nutrition and has trained with leading teachers across many lineages. 1:27 She is the founder of Get Loved Up, 1:29 a wellness platform and community that has reached millions 1:32 worldwide through our online programs, retreats and social media presence. 1:36 She is also a committed plant based advocate, which 1:40 this is how we are connected. 1:41 So Koya, welcome so much. 1:43 I've been wanting to have this conversation with you for a while. 1:46 The connection between gut health breathwork 1:49 movement, something that our audience really needs to hear. 1:53 So let's dive in with the first question
How Breathwork Regulates the Nervous System and Gut 1:57 and where I always like to start as the foundation. 2:00 So when we think of the foundation, let's talk specifically about how 2:05 the nervous system can influence gut 2:08 health and where does breathwork fit into that relationship. 2:12 I love that question because most people think the gut starts in the kitchen. 2:19 But actually what I've witnessed after teaching holistic health and wellbeing 2:24 for over 25 years is actually the gut starts with the nervous system. 2:29 So not just what you eat, but how you feel, how much stress 2:34 you're holding so you can be healthy eating plant 2:37 based, vegan or whatever you feel like a healthy diet is. 2:41 But if you're dealing with high stress, it's going to affect your gut. 2:45 It's going to affect your nervous system. 2:47 And what I realize in myself, 2:50 my clients and my community that the key to regulating the nervous system, 2:55 which directly impacts the gut is breathwork, 2:59 which I affectionately call breath healing, 3:01 because the breath healing that I do is a little bit deeper. 3:05 It's more a healing process. 3:07 Just a normal breathwork. 3:08 It starts with, you know, deep inhale and exhale to calm. 3:11 But it also I go deeper into what are people holding on 3:15 from their lives, 3:16 from their past that's actually causing dysregulation in the body. 3:20 So that's the first thing that I want people to know, that, 3:24 you know, your good health starts with your nervous system. 3:27 So is it fair to say or a fair way to put it, is 3:32 that the gut is essentially listening to every breath we take? 3:36 Absolutely. 3:37 Your gut is listening to every breath you take. 3:40 And when you take a shallow breath that's in signals to your gut that, 3:45 hey, something's not say. 3:48 But when you take full breaths, it's your body feels safety. 3:52 And if the body doesn't feel safety, 3:54 it tenses up, it constricts, and that affects your digestion. 3:58 It's like, I don't need to eat. I don't need to digest. 4:01 I need to protect myself. 4:03 So focusing on breathing fully improves your digestion. 4:08 Okay, so when we are breathing fully, what state are we in? 4:13 Because I feel like some people know, like, all right, I'm 4:16 in a sympathetic, driven state or I'm in a parasympathetic state. 4:21 What are we actually activating when we are doing 4:26 this really intentional, focused breathwork. 4:29 So when you are doing the intentional 4:31 focused breathwork, you're activating the vagus nerve. 4:35 And that allows you to activate the parasympathetic nervous system, 4:39 which helps you rest and digest 4:43 and respond versus reacting. 4:46 But if you're not, if you're breathing shallow, then you have a quick response. 4:50 Your body tenses up and you're in survival. 4:52 Say you're like, I need to survive. I need to attack. 4:55 And unfortunately, people are in this state most of the time. 4:59 They're drinking lots of caffeine. 5:01 They're eating lots of inflammatory foods. 5:04 So the body is like, we might have to fight and save our life at any time. 5:08 And living like that over time, it wears down on the gut. 5:12 The gut becomes exhausted because it's like fighting, 5:15 fighting, fighting, fighting all the time. 5:17 And then we start to feel tired. 5:19 The caffeine is not working, so we need more. 5:21 The food is not working, so we're taking more sugar. 5:24 And it's just this cycle of inflammation 5:28 that's really caused by stress and stress. 5:32 It impacts the nervous system, which I just explained. 5:35 It gets the gut. 5:36 So we have to really start looking at our stress levels 5:40 and how we can take those deep breaths, lower our stress, 5:44 trigger the vagus nerve, trigger our parasympathetic 5:47 so that we can actually feel more calm and digest better. 5:52 Yeah. You would. 5:53 You wouldn't think that coming to a listening to a Gut 5:57 health and Longevity Summit, a lot of my, 6:00 my experts and questions are leading to this. 6:04 How do we come our body down so we can actually digest. 6:09 So you mentioned stress. 6:11 Let's talk about that. 6:12 We hear a lot about stress and inflammation. 6:15 But what is the actual chain of events like what's the connection between 6:20 chronic stress inflammation microbiome 6:23 imbalance and how do they feed each other over time? 6:26 That's such a great question because they all work together. 6:29 So let's start with stress. 6:32 So stress can be good stress or bad stress. 6:35 A lot of people think 6:36 it's just one or the other, but the body actually and the nervous system
Stress, Inflammation, and Microbiome Imbalance 6:40 receives it in the same way. 6:41 So if you're excited you're getting married, you're having a baby. 6:44 All those things. It is stress on the body. 6:46 Something happens. You're in a car accident, 6:49 you have an argument, a friend, stress on the body. 6:52 The body is receiving stress. 6:54 So stress is a normal part of life is is part of the human experience. 6:58 So we're no one's going to escape through life with no stress. 7:01 But the thing is, how we regulate that 7:04 stress and how we have our relationship with the stress. 7:07 So most of the time, with the good stress, the baby, the, the marriage and things 7:11 like that, you have a regulation because I have my partner 7:14 and I'm cuddling, I have my baby and I'm cuddling. 7:17 That's balanced regulation, right? 7:19 But then when you have the hard stress, like an accident, your body tenses up. 7:24 You're mad. You have to do a police report. 7:27 The person tried to get up, it escalates dysregulation. 7:31 It triggers the nervous system that says, I'm not safe. 7:34 And of course, your gut is like, I'm not safe. 7:36 I need to eat. 7:37 But I'm processing all this trauma so it's not getting regulated. 7:41 So it's not about never stressing. 7:43 It's learning how to process your stress again. 7:46 Most good stress processes itself with the benefit. 7:50 It's the stress that's not so great if we don't process, which is like, oh, 7:53 I had the accident, I'm fine. 7:55 I had the argument. I'm fine. 7:57 I broke up with my partner. 7:58 I'm fine. Keep going, find another. 8:00 But the truth is you're not fine and the body is keeping score 8:05 of every time you're harm and you don't process it. 8:08 So the breath healing actually helps the body 8:12 breathe into all those times we constrict it, 8:15 and it helps your body release and you start to become aware 8:19 of like, man, my shoulders are tense. 8:21 And after I started breathing, they relaxed because the body 8:23 starts to feel safe. 8:25 And so I encourage people to do breath healing every single day 8:30 to help the body release compounded 8:32 stress from all the ways we were dysregulated. 8:36 So someone who's been chronically stressed for years, 8:39 what's actually happening inside their gut right now. 8:43 So if they've been like, 8:44 I'm sure you've worked with many 8:46 people like this that come to you and they've just been stressed for years. 8:49 What are you seeing? 8:51 I am seeing that people like it starts to harden and stones start to form. 8:57 Fibroids can form any like. 8:59 It really depends on the person. 9:00 There's not one diagnosis that happens across the board. 9:04 Usually things form on where the body is the weakest and that pulls in your DNA, 9:10 your epigenetics, your environment, and so many other things. 9:13 But what is real that it affects the body. 9:17 So someone like me, it might affect my body. 9:19 If I hold too much stress, I might start developing 9:22 ulcers, or someone else might start developing fibroids, 9:26 or someone else might start developing something else, some disease in the body. 9:31 But it's not a disease. It's disease. 9:33 The body is fighting to like, keep itself. 9:36 And it has to put that trauma somewhere. 9:38 It has to put that stress somewhere. 9:40 So the body just holds on to it. 9:41 It's like, okay, she's not going to process, I got you. 9:44 Her body is our best friend. 9:46 And a lot of times I like to say I teach people to learn 9:50 the language of your body, become fluent in the language of your body 9:55 because your body is always speaking to you. 9:57 And a lot of times you want to take pills and stop the body from like, 10:01 if we have gas, it's like, okay, let me take a pill and stop that. 10:04 But gas means your body's not digesting. 10:07 If you're burping, your body is communicating with you. 10:09 So instead of taking a pill to stop it. 10:11 We have to learn the language of the body so that we can actually give it 10:15 what it needs. 10:16 So I see people coming with all types of symptoms, 10:20 and first I take them to the breath. 10:23 Let's start doing the breath. 10:24 Let's start 10:24 getting into a calm state and let's process 10:27 some of the stuff you've been holding on to. 10:29 And then after we get through the breath and get them more regulated, 10:33 then we go through. Okay. 10:34 What is your lifestyle look like? 10:36 Let's look at the things that are causing stress in your life 10:39 and dysregulation in your life. Do you like your job? 10:42 Do you like your partner? Do you like being a parent? You know. 10:44 Do you like being in the US? 10:46 You know, whatever it is, we started dressing the lifestyle factors 10:50 and in my new book, Wellbeing Rituals, I actually have over 50 rituals 10:55 that I share different ones with people 10:57 depending on the stress that they're holding. 11:00 Okay. 11:01 So probably by now a lot of people are thinking 11:04 can breathwork realistically improve my digestion? 11:09 Can breathwork realistically 11:12 change the trajectory of my health. 11:14 So if it can, how quickly 11:18 can somebody actually notice a difference from doing, you know, 11:23 things like diaphragmatic breathing or breath healing as you're saying? 11:28 So the diaphragmatic breathing, 11:31 box breathing, capella breath for those who are in yoga 11:35 and breath of fire, things like that, that can definitely benefit. 11:39 It can benefit and it can benefit. 11:41 It's almost like giving yourself a light massage and think of 11:46 breath healing, which is the conscious, connected breath of three part breath. 11:50 It goes a little bit deeper. 11:51 You're breathing directly into your stomach 11:54 and into your heart, where we hold a lot of stress. 11:57 For at least working with me, it's at least 15 minutes. 12:00 I encourage people to do five minutes on their own, 12:02 but if I'm working, it's like at least 15 minutes. 12:05 People see changes within one session. 12:08 You will notice like tension releasing from the body, 12:11 tension, digestion, being building better people that have migraines like 12:15 oh my god, I can't believe my migraines are 12:17 so I've heard a possible depending on what they're feeling that it lightens.
What Chronic Stress Does to the Body and Gut 12:20 And the more people do it. 12:22 Like right now this is the first day because I'm gaining testimonials. 12:26 I'm doing a 21 day experience where we do at least 15 minutes 12:31 every single day, and I call it the regulated rituals. 12:34 And going through this experience every single day, people are like, wow, 12:39 wow, wow. 12:40 And there are some days they release more, some days less, but every day something. 12:44 So to answer your question, 12:46 you can start seeing the first with the breath healing right away. 12:49 And I think even with yoga and breathwork, 12:52 you start to feel when you take a deep breath. 12:54 Just right now, you feel relaxed in your body right away. 12:57 So just think about the more you do it. 12:59 It's kind of like walking. 13:00 If you go for a walk, you're going to feel good. 13:02 If the longer you walk, the better and the better you're going to feel 13:06 are like lifting weights. 13:07 If you lift a little bit, you'll feel good. 13:10 But the more you live consistently, the more resilience you build over time. 13:15 So the same thing with breath healing. 13:16 The more that you do it, the more relaxed you feel. 13:20 The more calm you feel, the more stress you release 13:23 from your body that you've built up every day in your life. 13:26 Until now, it actually starts releasing from your body. 13:30 All right. 13:31 So let's let's summarize a little bit so far what you have mentioned. 13:35 So I want to think of this as so where doing breath healing. 13:39 That breath healing is activating your parasympathetic nervous system 13:45 which your parasympathetic nervous system is your rest and digest system. 13:50 So when you're activating that you're actually also 13:53 activating your digestive enzymes the bile release. 13:56 So any food you're putting in, 13:58 you're going to be able to absorb the nutrients better. 14:00 And I know from like research that individuals who have things like 14:07 IBS is very, very common when they start incorporating these kinds 14:11 of things, breathwork practices and are really regulating the nervous 14:15 system, vagal tone, addressing that, that they have, you know, decreased symptoms. 14:20 So what do you find is the most effective breathing technique 14:27 you have seen really make a difference for individuals? 14:31 Because there's so many to choose from. 14:32 There's so many to choose. I'm going to give you two. 14:35 I'm going to give you two that really move the needle for me, and that I got 14:39 certified in breath and breathwork as a facilitator four years ago. 14:43 So I have four years of experience with leading these practices. 14:48 I would say these two breaths are the most important. 14:51 Number one, the circle breath. 14:54 And that's just regulating in through the nose 14:57 and out through the mouth 15:00 and through the nose. 15:02 And I'll do the mouth. 15:04 So doing that 3 to 7 times 15:07 before you eat, when you wake up, before you go to bed, 15:12 will help you regulate and will help you digest your food better. 15:16 It will help you sleep better, and it will help you 15:19 start the morning, especially if you use an alarm clock, which I. 15:22 I recommend music if you can find a tune that can wake you up, 15:26 but it helps you regulate at the beginning of your day 15:28 when you're wanting to digest, and also before you go to bed 15:32 so that you sleep better. That's the number one. 15:35 And then the number two 15:36 is the breath healing, which is the conscious connected breath. 15:42 The first inhale into the stomach, 15:44 second into the heart, and then release for at least 10 to 15 minutes. 15:48 And that what that does is it gets into stress from the past, 15:52 where the one breath is immediately regulating and the breath healing 15:57 is healing constriction in the body that is built up and constriction 16:01 in the gut, and issues in the gut that have built up over time. 16:04 A lot of people realize that they try to work from the inside 16:07 out or the outside in, and it's really both. 16:10 You really have to hit it both ways. 16:12 You really have to eat properly. 16:14 And you know that part is important and you have to regulate 16:18 the impact of stress on your body. 16:22 Okay. 16:23 We're we're going to return to this breath healing conscious breath. 16:27 We'll return to that. But okay. 16:29 So this is something I find really fascinating both as a physician 16:33 and somebody who practices integrative medicine. 16:35 As a yoga teacher myself, how do emotions and stress patterns actually 16:41 get stored in the body and how does that affect the gut over time? 16:47 So when you are stress, 16:51 your body is not 16:54 thinking is prioritizing survival, right? 16:58 And so when your body is in survival state, 17:01 your brain is not in its highest executive state. 17:05 So I'm a certified nor emotional coach. 17:08 And we talk about the three states, 17:09 their survival state, emotional state and executive state. 17:13 And executives say is your highest functioning state 17:16 where you're making the decisions in alignment with your soul, 17:19 and that's going to send you to your results and survival state. 17:22 You're just trying to stay alive. 17:24 You're not going to necessarily make the best choices for yourself. 17:27 You're going to make the choice best.
Breathwork Techniques That Improve Digestion 17:29 So based on whatever you think you need to do, survive. 17:31 So if you have trauma from the past and someone looks at you 17:35 funny, if you're in survival state, you're going to stay away from them. 17:38 You're scared their threat stay away from me. 17:40 You're your jaw clenches, your stomach clenches, your shoulders clench. 17:44 And this is causing dysregulation in the body and affecting your digestion. 17:48 If you're in an executive, say, and someone looks at you 17:50 and you're like, oh, I wonder what's going on with them today. 17:53 It's not personal. 17:54 You don't take it personal, maybe like, hey, how you doing? 17:57 You have a conversation, but it's not the same as survival, say. 18:00 So that's the biggest difference of like how 18:03 your body responds based on your triggers. 18:07 And your triggers directly affect your stress. 18:10 And of course, that stress directly affects your brain 18:13 and what you decide to do. 18:15 Because if the brain is survival state, it's going to do whatever it needs 18:19 to do to protect you, even make up stories from the past. 18:23 And those stories start to loop. 18:25 So you get these relationships and you're like looking at all 18:27 the things that hurt you in the past versus 18:30 you're talking to a person that's not perfect. 18:32 So if everything they're saying is triggering you, you won't ever be able 18:36 to have a healthy relationship until you deal with the stress 18:40 and trauma of the past, because your mind is constantly trying to keep you safe. 18:45 And so you won't look at like, okay, let me talk to this person about 18:49 why they said this or why they did this, or why they think this, and then decide, 18:52 do I need to create a healthy boundary? 18:54 Do I need to have something to know? 18:56 Your body is going to be like, oh no, red flag, I'm out, you know? 18:59 And so that's how it starts to affect our lives. 19:01 And it affects everything. 19:03 Like everything is affected by the regulation or dysregulation 19:07 of the nervous system. 19:08 So this is an interesting example you gave because it makes me 19:12 think of an interaction I had last week with an individual. 19:16 And I think, 19:18 you know, usually many times when somebody is going through a health journey 19:22 and they're trying to figure it out, they are in this survival state. 19:26 And one of the challenges that I see is, okay, you want to heal 19:30 and you're in the survival state. 19:32 Yet at the same time, you can actually prevent yourself from healing. 19:38 Because I had somebody come to one of my discovery calls, 19:42 and if she's watching this right now, I want her to listen that she 19:47 she basically came and she's like, well, I've already changed my diet. 19:51 I gave up alcohol, I did this, I did this, and she basically turned off her brain 19:57 to what could help her based off of her own past experience 20:02 and thinking, oh, this is this is the only way. 20:06 So what you just said, like when somebody gets triggered, 20:09 it's like this automatic thing in their brain that doesn't 20:13 even allow them that space to start that healing process, 20:17 which I think that's why this is so beautiful, this like breathwork 20:21 allowing you, you know, to really start tuning into and wakening your body 20:26 at this deeper level rather than like even that's a vicious cycle. 20:31 You think stress is a vicious cycle. 20:33 What we do to ourself, 20:35 you know, by not allowing ourselves to heal, can be a really vicious cycle. 20:39 So my heart goes out to her because chronic stress doesn't 20:42 just affect your body, it affects your microbiome and it affects. 20:46 So even if you're eating the healthiest food and working out 20:50 and doing all the things, if you're stressed because you feel like 20:53 it's not working, that's actually causing it not to work more. 20:57 And I laugh with you because I've been doing this work 21:01 for over 25 years, and I'm just making this connection now. 21:06 Was I experiencing it? Yes. 21:08 But having clients similar to what you just spent like dysregulated 21:12 dysregulation. 21:13 Last year, I went through the deepest grief of my life, 21:17 and even with all the rituals, I was writing my book, wellbeing rituals. 21:21 With all the rituals, I was dysregulated because I was angry 21:26 and I was mad, and I was frustrated, and rightly so. 21:29 All those emotions were valid and I didn't understand that. 21:33 Girlfriend, you got to do even more of your regulation practice 21:37 in order to deal with the deepest grief you experienced in your life. 21:41 So what I would say to that person and what I've said to my clients now 21:45 prioritize breath healing. 21:48 I used to have the get loved up yoga school. 21:51 I literally changed it to the Get Loved Up Embody Leadership Academy. 21:56 And in order to get certified with yoga and certified as a life coach with me, 22:01 you must first get certified in Embody Breath. 22:04 You must first know how to use the breath to regulate your nervous system.
How Emotions and Trauma Affect the Gut 22:08 Because what I now know is, if you're not able to regulate your breath 22:14 and regulate your nervous system and your stress, 22:17 all the other stuff it comes after, this is the core. 22:22 It starts in your gut. 22:23 It starts in your nervous system. It starts with stress. 22:26 And you need to understand and be able to use this 22:30 free tool of the breath to keep your body, letting your body know 22:34 that even though that happened to me, I am safe. 22:37 And so my heart goes out to that person. 22:39 And I hope you are listening and I hope you get into breath healing 22:42 and do it every day and watch daily how your results. 22:46 If you're doing the exact same thing, I invite anyone listening. 22:49 If you feel like you've been doing a protocol 22:51 and it's not working, I encourage you do the exact same thing you're doing now. 22:56 Don't change anything else, just add breath healing for seven days. 23:00 Just seven days and 21 if you if you want to go for the long haul, 23:04 the least seven days of of breath healing and notice 23:07 the difference, don't change anything else. 23:09 Do the same thing and then notice if your digestion improves. 23:12 If your happiness improves, if your awareness improves, I don't know. 23:16 Anyone has done at least seven days of breath 23:18 healing with me, and they haven't seen improvement in every area of their life. 23:22 So, you know, it makes me think right. 23:25 These chronic nervous system patterns that we've developed, it really allows 23:30 breathwork to create that window for releasing that stored tension. 23:36 So if we were going to provide 23:38 the audience with a little mini practice right now, something they can do, 23:43 you know, especially if they're new to this, if we kind of just 23:48 I'd love to go back to this breath healing that you teach, 23:51 you know, with these different levels. 23:52 If we could just kind of guide them through a little bit of a practice right 23:56 now, because they might be sitting at the edge of their seat like they're a few, 24:01 you know, interviews in and they're like, I just really need to heal. 24:05 I've already eaten all the kale. 24:07 You know something else? 24:09 Maybe this is the interview that they need to, like, listen to. 24:12 So would you agree says with walking us through this, I absolutely love to. 24:18 So before all my meetings and I've only had one meeting that 24:22 I've had an offer, 24:23 the breath and someone was like, no, I just want to get right to work. 24:26 But I actually start with three breaths and so I'll take you all through that. 24:30 Now it's just in through the nose and out 24:32 through the mouth and just invite you into it. 24:34 So I invite you to place your right 24:36 hand over your heart and your left hand over your right. 24:39 I invite you to gently close your eyes or gaze down softly at the floor. 24:45 I want 24:45 you to take a deep inhale through your nose 24:49 and audible side through your mouth. 24:54 Again, deep and healthy your nose 24:59 and very slow 25:00 audible sigh out of the mouth. 25:05 Last inhale through the nose. 25:07 I invite you to hold the breath at the top 25:12 option to sip in a little more air. 25:18 And whenever you're ready, slow 25:21 exhale is slowly as you can. 25:30 Deep inhale and exhale. 25:32 Relax your hands. Notice your body. 25:35 You might be feeling tingles or chills in the body. 25:38 Like that felt so good. 25:41 But I invite you to just do a gentle body scan and notice 25:44 how that changed the energy and frequency of your body, 25:53 and then slowly blink your eyes open. 25:57 So one thing ritual that I teach 26:00 is the three part breath and the seven sacred breath. 26:04 So I just took you through the three part breath, which is the quickest, 26:07 fastest way to regulate your nervous system in real time. 26:12 And did you feel that? 26:13 How did that feel for you? 26:15 You know what that felt like. 26:16 You know what words came to mind when you when you when you said, all right, 26:20 like identify what that that feels like self-love. 26:25 That's what came to my mind. 26:26 I'm like, 26:27 this is me giving love to my body, which I just don't spend enough time doing. 26:31 And I'm sure many people don't. Right? 26:34 So imagine just a few seconds of breath can create love. 26:39 And why I love that is because then me, I'm going, 26:43 well, now I'm creating oxytocin. 26:45 You know what 26:46 oxytocin does for the body, you know, so I'm going down that whole pathway. 26:50 But yes, I love that. Exactly. 26:53 And that it does. 26:54 It triggers those happy hormones and the oxytocin. 26:57 And I love that you said self-love because that's actually what breath is. 27:02 It's the one free tool that we have when we enter this human experience. 27:06 And it's the one thing that we don't need when we leave. 27:09 And as a spiritualist spiritual law is there's nothing that you can can happen 27:13 to you in the world that there's not a solution for. 27:16 And so it makes sense. 27:18 The one thing anyone listening to this and anyone alive can do, 27:22 what is the one thing we can all do? 27:24 We can all breathe. Right. 27:26 So that from that one free tool,
Guided Breath Healing Practice 27:29 it connects to every single thing. 27:32 So even if you are not able to move, you're able to breathe. 27:35 And that breathing stimulate circulation. 27:38 It triggers self-love and those happy hormones. 27:42 And that alone is communicating to yourselves, I am safe. 27:46 Let's heal versus being tense. 27:49 If something negative happens to you and chronic stress, 27:52 it really does negatively impact the brain. 27:55 The gut and every area of your life is negative impacted 27:59 if you don't regulate when you're experiencing chronic stress? 28:03 So if somebody wanted to do this. 28:06 How often should they do this? 28:08 Is once a day enough to actually change something like what is 28:12 what is your recommendation of how often minimum once a day. 28:17 If you're doing the breath healing practice, which is a 15 minute 28:20 practice, I recommend once a day, but I recommend at least three times a day. 28:25 If it's just the seven sacred breaths or the three breaths that we did again 28:29 in the morning before you eat. 28:32 And if you eat multiple times a day, then you got a couple most of the time 28:34 where you eat one day or three times a day, everyone's different. 28:37 I respect it, but each time you eat, just remember to breathe before you eat. 28:41 That's automatically going to improve your digestion in your gut. 28:44 And then before you go to bed, it's really important because we go to bed. 28:48 Sometimes it's just on the phone, off the phone, and we close our eyes. 28:51 But what about if once we put the phone down, we actually regulate? 28:55 We can actually sleep deeper, faster, go into deeper, slave, deeper 29:00 REM states if we actually do a little bit of 29:03 breath healing before bed, or even just the three part breath, 29:06 you know, it doesn't always have to be so deep. 29:08 It can just be those three best. 29:11 So I would say, anyone 29:11 just getting started, try those three breaths multiple times a day. 29:16 When you wake up, when you go to bed, and bonus every time before you eat. 29:21 And because this is a gut health summit every time before you eat, for sure, 29:24 every time before you eat. 29:25 Okay, so I actually do breathwork before bed too. 29:29 Like if I don't hit the pillow and just fall asleep, 29:32 I am usually doing breathwork. 29:34 So is there any experience or any research 29:39 that you have seen around how 29:42 breathwork can influence longevity? 29:46 Yes, 100% like breathwork influences longevity because it influences 29:52 the nervous system and the stress state and because it's influencing. 29:56 I mean, it's just like, again, before you change your diet, 30:01 try changes in your nervous system and try changing your 30:04 how many hours or moments you spend in dysregulation. 30:08 Try breathing more, spending time in nature 30:11 more, turning your routines into rituals. 30:15 So for instance, like if you go for a walk and normally you go for a walk. 30:19 You're listening to a podcast, you're talking to the friend, 30:21 you're on the phone. 30:22 How about just go for a walk and listen to the birds? 30:26 Or go for a hike and just be with the trees 30:28 and just leave the phone, right? 30:30 And hey, I'm the queen of multitasking. 30:33 I love multitasking, I'm on a book tour. 30:34 Look, I'm in my bed and I'm texting, but when I put the phone down 30:40 and now I'm taking it to an opposite room and turning it off 30:44 because I don't want those emfs. 30:45 But then I allow myself to breathe, 30:47 and I allow myself to sleep deep every single time I do that.
Breathwork, Longevity, and Recovery 30:50 So I would just recommend, just like making it a part of your lifestyle 30:54 and noticing that when you make it a part of your lifestyle, 30:58 it will affect your longevity. 30:59 Because we already discussed it affects your gut. 31:03 It also affects your sleep, how much you sleep. 31:06 Of course, that's going to determine how much you recover. 31:09 How much you recover directly affects your longevity. 31:12 So it's your nervous system 31:14 state is going to affect every single part of your life. 31:18 And breath work and breath healing is the makes 31:22 the greatest impact on your nervous system in real time. 31:25 So it's a number one tool. 31:26 Beyond workout, 31:28 beyond diet, beyond everything that I've been doing for 25 years. 31:32 That's what spirit downloaded into me when I was regulating myself from grief. 31:36 And I got back into my highest up. 31:38 And the science says, what's happening? 31:40 Let me just talk about the science for a little bit. 31:42 So what's happening when you do that? 31:44 Breath healing. Inhale inhale exhale. 31:46 The conscious connected breath is that you're oxygenating. 31:49 You're bringing in oxygen at a high rate for 1015 minutes. 31:53 So you're deeply you're not hooking yourself up for two machine. 31:56 You're not paying thousands of dollars for someone to pump oxygen. 31:59 You're doing it yourself, and it's absolutely free. 32:02 But you need to do it for a period of time 32:04 longer than the three breaths or the seven Sacred Best. 32:07 That's why it's more healing, right? 32:08 And that's why I call it the breath healing. 32:10 And you're eliminating the carbon dioxide. 32:13 You're decreasing the carbon 32:14 dioxide for that short amount of time that triggers your subconscious. 32:18 Right. 32:19 So you actually know and your cells know what you need to do to heal. 32:23 You have more clarity because it also gets your focus on the best, 32:26 or you're not focusing on your boyfriend or your work or other different things. 32:30 A lot of people who have trouble meditating 32:34 and just sitting still love breathwork and breath healing 32:38 because it gives them something to do, and that's something to do. 32:43 Where your mind is not ruminating is what allows the body to heal. 32:48 It's what triggers 32:49 the parasympathetic nervous system so you can rest and digest and recover. 32:53 And so I just think people have to you have to know that 32:58 it directly affects longevity, because it literally affects 33:01 everything that has to do with recovery and repair. 33:04 Yeah, absolutely. Koya. 33:06 Thank you. 33:06 This has been genuinely moving in every sense of the word. 33:10 The idea that the way we breathe, the way we move, and the way that we rest 33:16 can reshape the biology of our gut and extend how well we age. 33:21 That is a message that I want everyone in the audience to carry with them. 33:25 So, Koya, if people want to learn more about you, more about what you're up to, 33:30 your latest book, where can they reach out to you and find you? 33:33 You can find out more about me and my work, which is all about nervous 33:38 system regulation through breath healing and holistic wellbeing. 33:43 Through my new book, Wellbeing Rituals, which you can purchase 33:47 online and anywhere books are sold and my website. 33:50 Koya Well, my email is Koyawebb.com if you have any questions, 33:56 but my website is koyawebb.com koyawebb.com
Where to Find Koya Webb and Final Takeaway 34:01 and that's where you'll see my seven day experience, my 21 day experience. 34:06 So again I encourage people, change nothing else and just do the breath 34:11 healing. 34:11 And I love to see how it impacts people's lives. 34:15 And I'm just I'm really excited to start seeing like the testimonials 34:20 and the life changes that happen when people really focus 34:23 on the breath in a deeper way than we have been so far. 34:27 Because now meditation is mainstream. 34:28 Breathwork is mainstream, but we're not getting 34:31 into the depths of it that really impact the nervous system. 34:35 So with the breath healing, we're getting a little bit deeper and I'm starting. 34:39 I'm very excited about 34:40 what I'm feeling in my life and what I'm seeing in my community. 34:43 Amazing. 34:45 So here's the key takeaway. 34:47 Audience. 34:48 Your gut and your nervous system are in constant conversation. 34:52 Every time you take a conscious breath or choose stillness over 34:57 stress, you are sending healing signals to the very bacteria 35:01 and the cells that determine how long and how well you will live. 35:06 So stay tuned for another episode and I will see you all soon.
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