Self-Conscious with Chrissy Teigen: Episode Summary - Eddie Stern on Healing Through Breathing
Podcast Information:
- Title: Self-Conscious with Chrissy Teigen
- Host: Chrissy Teigen
- Description: Chrissy Teigen engages in illuminating conversations and bold introspection with leading experts in personal development. The podcast provides an inspiring environment for listeners to expand self-awareness and gain practical tools for healthier, happier, and more productive lives.
Episode Details:
- Episode Title: Eddie Stern - Healing Through Breathing
- Release Date: April 17, 2025
- Guest: Eddie Stern, renowned yoga instructor and founder of Ashtanga Yoga New York and Broome Street Ganesha Temple.
1. Introduction to Conscious Breathing
Chrissy Teigen (A) welcomes listeners and introduces Eddie Stern (B), highlighting his contributions to yoga and his Audible original work, Healing Through Breathing: Four Lessons for Lasting Health and Happiness. The discussion centers around the profound impact of conscious breathing on various aspects of health and well-being.
[00:03] A: "We all breathe, but how often do we think about the way we breathe?"
Eddie emphasizes the ubiquity of breathing and its foundational role in maintaining life and influencing bodily functions.
[02:47] B: "Our breath is fundamental to every aspect of our existence."
2. Defining Conscious Breathing
Eddie defines conscious breathing as the intentional awareness of one’s breath, contrasting it with the automatic, unnoticed process most people engage in daily.
[03:22] B: "Conscious breathing is basically paying attention to your breath or being aware of your breath."
3. The Four Breathing Practices
Eddie outlines four distinct breathing practices that form the core of his Audible original, each targeting different physiological and spiritual benefits.
a. Rose Breathing
A simple practice focused on lengthening the breath through the nostrils while visualizing the scent of a rose or another favorite aroma.
[04:00] B: "Imagine the smell of a rose... notice where the smell is occurring within your nostrils as you breathe out."
b. Abdominal Breathing with Intention
This practice combines slow abdominal breathing with setting personal intentions to heal or calm the body. Eddie explains the role of the enteric nervous system in transmitting messages of safety and calmness to the brain.
[04:30] B: "Slow abdominal breathing sends messages of safety, evenness, equilibrium through the enteric nervous system up to your brain."
c. Resonance Frequency Breathing
Eddie introduces breathing in sync with the cardiac cycle to enhance homeostasis. This practice involves inhaling through the nose and exhaling through the mouth, often accompanied by specific sounds to facilitate brainwave entrainment.
[05:12] B: "When we breathe in phase with the cardiac cycle, we strengthen the innate ability of our body to restore balance."
d. Humming Bee Breath (Brahmari)
A technique where exhaling is accompanied by a humming sound, stimulating the vagus nerve to promote joy and harmony within. This practice also aids in co-regulation through vocal and facial expressions.
[06:02] B: "The humming breath creates a coherent firing of the brain's signals, fostering joy and harmony."
4. Impact of Conscious Breathing on Stress and Well-being
Eddie delves into how slow and intentional breathing can alter one’s perception of stress, shifting it from harmful to motivating (eustress). He emphasizes that controlling breath equates to gaining control over one’s stress response.
[07:11] A: "Breathing slow to live slow."
[07:23] B: "Slow conscious breathing shifts how we're responding to things we can't control, fostering a sense of sovereignty over our capabilities."
5. Connecting Slow Breathing to Life Goals
Eddie uses the metaphor of breath as the measure of life, suggesting that slower breathing can enhance the quality of one’s experiences and presence in life, even if it doesn’t literally extend lifespan.
[09:30] A: "Breath is life. If we do it slower, you are prolonging your life."
[09:47] B: "Your life is not measured by years. Your life is measured by your breath."
6. Practical Advice for Beginners
Eddie offers actionable steps for those new to conscious breathing:
- Commit to a Routine: Start with five minutes daily, five days a week.
- Set Specific Times and Places: Consistency aids habit formation.
- Choose Simple Practices: Begin with straightforward breathing exercises.
- Celebrate Small Wins: Acknowledge each day’s commitment.
[10:17] B: "Set your schedule and commit to breathing slowly and consciously five minutes every day."
7. Overcoming Obstacles in Breathwork Practice
Eddie discusses common challenges and strategies to maintain a consistent practice:
- Anticipate Obstacles: Prepare mentally for potential interruptions.
- Problem-Solve in Advance: Have plans for missed sessions or unexpected events.
- Maintain Positive Discipline: Engage in practices with joy and appreciation to prevent them from becoming burdensome.
[13:07] B: "Expect some obstacles... mentally figure out how you're going to deal with them and you're not surprised or upset."
8. Guided Breathing Exercises in the Episode
During the episode, Eddie leads Chrissy through practical breathing exercises, illustrating the techniques discussed:
a. Rose Breathing Practice
They practice visualizing the scent of peonies while focusing on nostril breathing to reduce chest tension.
[16:27] B: "Imagine you're smelling peonies and notice where the smell is occurring within your nostrils."
b. Resonance Frequency Breathing
Eddie guides a breathing cycle of inhaling for four seconds and exhaling through pursed lips for six seconds, synchronizing with calming sounds.
[20:02] B: "Inhale through the nose for four, exhale through the lips for six like blowing through a straw."
c. Abdominal Pausing
They practice inhaling and exhaling with pauses, reinforcing bodily stillness and mental quietness.
[24:00] B: "Inhale. Pause for two seconds. Exhale. Pause for two seconds."
d. Humming Bee Breath
Together, they engage in humming while breathing, stimulating the vagus nerve to enhance emotional well-being.
[29:03] B: "Hum while exhaling to create a harmonizing breath."
9. Emotional Insights and Personal Responses
Chrissy expresses emotional reactions to the practices, highlighting their transformative potential.
[26:41] A: "I want to cry... feels emotional."
Eddie acknowledges the deep stillness and peace that can arise from these exercises.
[26:59] B: "You feel a stillness within. Wonderful."
10. Conclusion and Takeaways
The episode concludes with Eddie reiterating the benefits of conscious breathing and encouraging listeners to integrate these practices into their daily lives for lasting health and happiness.
[31:14] B: "When you hum, you stimulate the vagal nerves, enhancing your physiological and emotional state."
Chrissy thanks Eddie for his insights and practical guidance, directing listeners to his Audible original for further exploration.
[32:07] A: "Eddie Stern's Healing Through Breathing: Four Lessons for Lasting Health and Happiness is available on Audible."
Key Takeaways:
- Conscious Breathing: Intentional awareness and control of breath can significantly impact physical and mental health.
- Four Practices: Rose Breathing, Abdominal Breathing with Intention, Resonance Frequency Breathing, and Humming Bee Breath offer diverse benefits.
- Stress Management: Slow breathing shifts stress perception from debilitating to empowering.
- Practical Integration: Consistent, simple practices foster lasting habits and resilience against obstacles.
- Emotional Well-being: Breathing exercises can evoke profound emotional responses and enhance overall well-being.
- Vagus Nerve Stimulation: Techniques like humming engage the vagus nerve, promoting relaxation and reducing inflammation.
Eddie Stern’s expertise provides listeners with actionable tools to harness the power of breath for a healthier, more balanced life.