Feel Better, Live More with Dr Rangan Chatterjee
Episode: BITESIZE | The Simple Daily Habit to Reduce Stress, Anxiety and Overwhelm | Patrick McKeown #529
Release Date: February 28, 2025

Introduction

In this episode of Feel Better, Live More, titled BITESIZE, Dr. Rangan Chatterjee presents a condensed yet impactful discussion featuring Patrick McKeown, a leading expert on breathing techniques. The conversation delves into the profound connection between our breathing patterns and emotional well-being, offering practical strategies to alleviate stress, anxiety, and feelings of overwhelm. This summary encapsulates the key points, insights, and actionable advice shared during the episode.

The Interplay Between Breathing and Emotions

Patrick McKeown emphasizes that breathing is intricately linked to our emotional states. He explains that improper breathing patterns, often exacerbated by chronic stress, can perpetuate a cycle of anxiety and stress.

• Quote:
  “How well we breathe can really determine in a huge way the quality of our life, the quality of our performance, the quality of our relationships even.”
  (01:43)

Key Points:

• Modern lifestyles introduce higher stress levels compared to what our ancestors experienced, significantly impacting our breathing.
• Mouth breathing leads to shallow, rapid breaths associated with the fight or flight response, whereas nose breathing promotes deeper, diaphragmatic breathing that fosters relaxation and improved oxygen delivery to cells.

Impact of Nose vs. Mouth Breathing

McKeown delineates the physiological differences between nasal and oral breathing:

• Nose Breathing:

  • Engages the diaphragm, the main muscle for respiration.
  • Enhances oxygen uptake and delivery to cells.
  • Promotes relaxation and efficient breathing.

• Mouth Breathing:

  • Triggers the fight or flight response.
  • Results in shallow and rapid breathing.
  • Reduces oxygen efficiency and maintains stress levels.

• Quote:
  “When you breathe through the mouth, you're putting yourself more into that fight or flight response. Mouth breathing is shallow breathing, nose breathing is slower breathing and you're more likely to be breathing using the diaphragm.”
  (01:43)

Breaking the Stress-Breathing Cycle

Chronic stress alters breathing patterns, which in turn sustain heightened stress levels. McKeown shares his personal journey of overcoming a lifetime of living "in his head" by adopting nasal breathing at the age of 26, which transformed his life.

• Quote:
  “When you have long term stress, your breathing changes and even when the stress removed your breathing, that dysfunctional breathing pattern will remain and that will feed back into stress.”
  (01:43)

Practical Breathing Techniques to Reduce Stress

Patrick McKeown introduces several practical exercises designed to reset breathing patterns and enhance autonomic nervous system resilience:

1. Diaphragmatic Breathing:

   • Focus on breathing deeply through the nose, engaging the diaphragm.
   • Promotes slower, more efficient breaths that signal calm to the brain.

2. Breath Holding Exercises:

   • Method:
     Take a normal breath in and out through the nose, pinch the nose, hold for five seconds, then release. Breathe normally for 10 seconds and repeat.
     (07:07)

   • Benefits:

     • Stimulates the vagus nerve.
     • Increases heart rate variability.
     • Enhances baroreceptor sensitivity, aiding in blood pressure regulation.

3. Cadence Breathing:

   • Slow down the respiratory rate to approximately six breaths per minute.
   • Involves counting breaths (e.g., inhale for 3, exhale for 6) to synchronize with the heartbeat.

• Quote:
  “Starting just gently slowing down your breath, even to the point of a slight air hunger, by just relaxing your breathing, breathing through the nose and, you know, just even concentrate on that.”
  (05:35)

Physiological Benefits of Slow Breathing

Slowing the breath to six breaths per minute has been shown to positively influence various bodily systems:

• Vagus Nerve Stimulation:

  • Enhances parasympathetic (rest and digest) activity.
  • Promotes relaxation and recovery.

• Heart Rate Variability (HRV):

  • Greater HRV is associated with better stress resilience and cardiovascular health.

• Baroreceptor Sensitivity:

  • Improves the body's ability to regulate blood pressure through responsive dilation and constriction of blood vessels.

• Quote:
  “When we slow down the respiratory rate to six breaths per minute, it's stimulating the vagus nerve, it's increasing heart rate variability, it's increasing the synchronicity between your respiration and the timing of your heartbeat.”
  (07:35)

Application and Personal Practices

McKeown shares how he incorporates breath-holding exercises into his routine to manage performance anxiety:

• Pre-Presentation Routine:

  • Step 1: Slow down breathing through the nose.
  • Step 2: Perform five strong breath holds to increase alertness without causing excessive relaxation.
  • Result: Achieves a state of focused calm, crucial for effective performance.

• Quote:
  “I want my attention to move simultaneously with time. I spent 20 years living in my head with all of my attention, pretty much thinking all the time.”
  (11:10)

Mindfulness and Present-Moment Awareness

Dr. Chatterjee highlights the importance of transitioning from a mind-centric focus to bodily awareness:

• Techniques:

  • Incorporate breath holds to naturally induce mindfulness.
  • Foster a connection between mind and body, enhancing overall well-being.

• Quote:
  “You can't do it without being mindful. So I really enjoy doing those breath holds. And the take home here for people is just incredible. That's to increase performance, right. And reduce stress.”
  (14:17)

Conclusion and Takeaways

The episode underscores the transformative power of conscious breathing in managing stress and enhancing life quality. By adopting nasal breathing and integrating simple breathing exercises into daily routines, individuals can break the stress-breathing cycle, improve autonomic nervous system function, and foster a deeper connection between mind and body.

• Final Thoughts from Dr. Chatterjee:
  “The take home here for people is just incredible. That's to increase performance, right. And reduce stress.”
  (15:29)

• Encouragement to Listeners:
  Evaluate your current breathing patterns and make a concerted effort to adopt slower, diaphragmatic breathing through the nose as a daily ritual for improved health and well-being.

Additional Resources

For more in-depth discussion, listeners are encouraged to:

• Listen to the Full Episode:
  Feel Better, Live More Podcast

• Follow Dr. Rangan Chatterjee:

  • Instagram
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  • Facebook

• Support the Podcast:
  Enjoy ad-free episodes with a free 7-day trial on Apple Podcasts or visit Supercast for other platforms.

By embracing the simple yet profound habit of mindful breathing, as discussed by Patrick McKeown and Dr. Rangan Chatterjee, listeners can embark on a journey toward reduced stress, enhanced mental clarity, and a more fulfilling life.