Join us as we welcome Aarthi Pauldass, an IT professional turned registered dietitian and breathwork coach.
Aarthi's holistic approach towards wellness focuses on treating patients through the root cause of their symptoms, one of which is stress management through breathwork. Through this podcast, Arthi introduces us to three distinct breathing techniques for various parts of the day. Listen in and discover how these breathing techniques can help your patients to manage stress, improve sleep, and induce an overall state of well-being.
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(00:00):
Music.
(00:43):
Only. I am Sarah Thompson-Fajera, Registered Dietitian, Integrative and Functional
Nutrition Certified Practitioner, and your host for this podcast.
Music.
Arthi Paldas is a second career dietitian coming from an IT background.
(01:04):
She did her master's in medical dietetics from St.
Louis University, met DPD requirements through Kansas State University and completed
her internship through Medical City.
Artis is also a certified breath coach and currently pursuing RYT 200 training.
(01:24):
Currently working PRN as an outpatient clinical dietitian, she has started a
virtual private practice as a side hustle.
She is a mom of three beautiful children living with her husband and McKinney in the Dallas area.
She's She's very passionate about holistic wellness and focuses on stress management and gut health.
(01:48):
She believes that fixing the root cause of the patient's symptoms rather than
providing only nutrition therapy is the way to provide care.
Sarthi, welcome. Thank you for taking time.
Thank you so much, Sarah, for having me here. I'm so excited.
Yeah, this will be a really delightful conversation. second career dietitian.
(02:11):
And so we want to hear how did you end up?
Yes, it was a very, very long journey.
It all started with fashion. So I was in IT for two years.
And then actually, after two years, I think around two years,
I checked my blood levels.
And I was thrown a lot of supplements and medication being diagnosed with high cholesterol. drop.
(02:35):
That was shocking to me at that age and at that point of time,
because I was not expecting that.
When I saw the doctor, I mean, of course, I was prescribed medications and tons
of supplements to help with that.
But my thought at that time was, why not we try nutrition through lifestyle
(02:57):
style changes rather than starting on medication at that such an age.
That was my turning point that I decided to quit IT and I started pursuing master's in St.
Louis University medical dietetics track.
Okay, so you thought, all right, I've got this little problem here.
So why don't I just go ahead and throw myself in with both feet and learn everything I can learn.
(03:23):
And yes, only after getting into master's, I realized just having a master's degree is not enough.
And we have to become an artist. Then came a new dream, new passion.
That was my goal. at that time it was a long
term like it was distant dream because
my undergraduate was in biotechnology so I
(03:47):
had to do a lot of coursework to make up
a day so it took me
about two years to complete Kansas State University and
also a few community colleges for some chemistry
courses and all that yeah then I
did my DPD I'm sorry internship through Medical City and
I got my dream job outpatient counseling and
(04:10):
community hospital sorry it's a county hospital
public and i was enjoying enjoying
everything i had two children at that time so i got my dream accomplished it
was such a beautiful experience yes and you have this this described bent toward
holistic wellness one of the elements of wellness that we are wanting to focus
(04:32):
on here today A is breathwork.
So you've talked about your personal journey to nutrition.
How did breathwork come on into your zone of awareness, so to speak?
Yes. So there was one point of my time when I was enjoying my career,
enjoying my passion, enjoying my studies, enjoying my work.
(04:54):
There was one point that I had to commute like an hour and a half one way.
And I had children to take care of, homeworks household
work there was a lot that surrounded me that besides
me learning like have so much knowledge about nutrition
i was not able to feel at my best
i was feeling sick like it was
(05:14):
i felt kind of unbalanced so
that's when i decided i was searching for a
few quick places i actually didn't have much time to exercise too
at that point i did have some time but i
wanted did something that you know quick fix for
my i mean quick fix is not a word but i wanted
a better solution along with exercise like during the
(05:36):
day when i'm stressed out i wanted a comment that's when i was searching and
researching i learned about this breath work and how breath work can impact
our stress levels so i decided and when i was searching there was this thing
called yoga body breath where i came up and it was very like not very expensive
it was less than 100 bucks and it was a one week of live training,
(05:57):
which I found was doable.
Like, you know, it's like one hour per day. I thought I should give it a try.
And that's when I first tried doing it. And I was amazed how much breath work can do.
And I really loved and enjoyed that. So.
Mm-hmm. So you were starting to learn about breathwork, again,
as a tool for yourself, it sounds like. You wanted something that you could
(06:19):
fit into small moments throughout the day.
You had to try to kind of rebalance your own nervous system.
Is that what I'm hearing?
Yes, that was the priority at that time, most important thing for me.
But now that my life is more stable, of course, it has its own ups and lows, right?
But it's very helpful to just you know bring back to the normal state yeah yeah
(06:45):
and we're going to talk more about that for sure some of the benefits of breathwork
so the certification came about because you wanted something kind of formal
to pursue and learn about in the systematic.
Yes so yes yeah so there was a lot of things available opportunity not opportunities
but but there was a lot of certifications that was available.
(07:07):
It was hard for me to choose at that time, but this one particular training
was more evidence-based.
That's why they showed a few researchers.
It was affiliated to a few organizations like NAS, Yoga Alliance.
So I felt comfortable doing that. I felt that it should be trustworthy.
(07:29):
That's why I decided to do that. Mm-hmm. So through that process and then through
the research you've done after the fact, what are some of the different types
of breath work that you're aware of?
Can you walk us through this world a little bit? Yes. Yes.
Yes. So note that I'm taking RYT 200.
I'm learning a lot more. But with the breath coaching, there are a lot of breathing
(07:53):
techniques that can do wonders.
So in that breath coaching, they taught us three different kinds of breath work. One is coffee, water.
The third one is whiskey breathing, coffee breathing. So, one step back,
we have two different nervous systems, right?
(08:15):
Sympathetic, parasympathetic.
Sympathetic is go-go, flight-or-flight mode, and parasympathetic is rest, digest, relax mode.
We need both at certain times. so
the the three kinds types of breath work was
broken down in a way that in the morning you do coffee breathing
(08:35):
where you stimulate your sympathetic nervous system to help you go go we don't
want to be in parasympathetic mode all the time and midday it's about balancing
like balancing your sympathetic and parasympathetic nervous system bedtime it's
more of stimulating your parasympathetic so you are,
you know, you're ready to sleep and just write it down.
(08:59):
Interesting. Okay. So the coffee breathwork, how is that spelled?
Is it K-A-F? No, it's coffee.
Coffee, like drink coffee. Oh, coffee, like coffee. Oh, okay. Okay.
Okay. So you won't forget. You won't forget what the intention of it is, right? Yes.
Coffee, water, and whiskey.
(09:20):
Oh, and whiskey. Oh, I got it. That's funny.
Okay. So stimulating, kind of balancing, thing kind
of like in between and then winding down
yes the coffee breathing is supposed to help
you get up the water is supposed to help you kind
of decompress or balance okay and
(09:40):
then whiskey wind down interesting okay so i think everybody wants to know like
what's the difference between them practically can you give us a little bit
of a preview yes yes all right so you can put Put your fingers under your nostril and just blow out.
Just close your eyes and feel through which nostril you get more airflow.
(10:03):
No, you just need to put it under your nose. Under your nose, okay.
Is it through one side, right side, left side, or both side equally?
For me, it's the right side. Yes, because we are in the sympathetic mode.
Like I'll go on doing this podcast.
Interesting. Yes. So it's better to check in the morning, like random times,
(10:27):
after meals, before bedtime, that can tell us in which mode we are in.
So we could, you know, try to alter it if need be.
Yes. So we could do a small breathing exercise if you want to.
Yeah, let's do it. Yeah. Yeah.
Sure. All right. Now close your eyes. And we call this a jai breathing or the ocean sounding breath.
(10:49):
And this helps with stimulating the vagus nerve.
And you just need to do like blowing air through your mouth to make the sound while breathing.
And to describe, do you put your hand in front of your mouth while you're doing it? Yes. Okay.
And breathe out, make this ocean-sounding breath.
(11:11):
Yes. So while you're breathing, I'm going to count. It will be inhale and exhale,
one is to one ratio, inhale for four counts and exhale for four counts.
You're going to do it for 10 times and we'll see, test again and see if there is any change.
Okay. So inhale through the nose. Just inhale through the nose and exhale through the nose.
(11:31):
And exhale through the nose. Nose, yes. Okay.
All right. Got it. Ready? Let's do it. All right. Inhale.
Exhale. Inhale.
Exhale. Inhale. Exhale. Inhale.
(11:52):
Exhale. Inhale.
Exhale. Inhale.
Inhale. Exhale. Inhale. Exhale.
Inhale. Exhale. Inhale. Exhale. Inhale.
(12:14):
Exhale. Inhale.
Exhale. Are we in harmony?
How did it feel? once you start doing that it just feels like i could just keep
going and going all right now let's do that test again through your nostrils
(12:35):
and see if there is any change.
Still the right right yeah yeah something it has to balance out it should be
even on both sides right and left so it can help with just you know instantly
bring this calmness down it's It's the water breathing I was talking about.
That's the water breathing. Okay, okay.
(12:56):
And so is there something about the four and the four count that are matched?
Yes. Yeah. So when we even out the breathing four and four, it helps with balancing
out both the nervous system, sympathetic and parasympathetic.
So with the coffee breath in the morning, it will be 30 breaths per minute.
(13:18):
So you beat fast. but with water
breathing we do about fear
like six breaths per minute with not
if i'm not wrong but with whiskey breathing
you your breathing will be three so
with whiskey breathing at night it will be more of
(13:40):
parasympathetic stimulation so we
will inhale for four and exhale for eight
which is one is two ratio so it
puts you to parasympathetic mode which interestingly
is what i learned for labor breathing is
the four four eight right to tap
(14:03):
into that parasympathetic so yes yes yes
yes yes beautiful so
that's that's interesting so there's so in this certification and tell
us again the credential that you had after the
training it was certified yoga body breath
coach okay breath coach so you
(14:24):
learn these three methods that are just really kind of simple to remember the
timing the methodology the purpose behind them i really like that so you said
about what sets them apart anything else about the impact on our bodies that you'd want to describe.
Yes. So as I mentioned, this breathing has much impact on our nervous system that can cause,
(14:51):
you know, help us just if you want to get calm, like, like, I want to feel calm
before this meeting, I want both my sympathetic and parasympathetic nervous system to be balanced.
So I'm, if I do those, like, you know, water breathing, that can help me calm
down, and more focused instead of, you know, being, you know,
(15:11):
more in a sympathetic nervous system that causes stress.
This helps me with balancing and relaxing.
If I want to sleep better, like, I try to do whiskey breathing,
so that puts me in parasympathetic.
That change in the chemical state, not the chemical state, the nervous system,
of course, it plays a role in altering the oxygen level and carbon dioxide level.
(15:36):
We go deep into that, and that's all being taught in that certification.
Yes, that can definitely help with not just us, if we have patients sleep-deprived,
No matter if it's in the root cause, if only if we fix the sleep,
we'll be able to talk to them about nutrition.
(16:00):
And so you're working in an outpatient environment generally.
So how do you see breath work as a complementary way to nutritional care?
Talk to us about that.
Yes. So the more patient I see, I feel that, you know, we need to fix the root cause.
(16:22):
I haven't got, you know, gone deeper into all the root causes yet.
But for anyone to notice, stress, sleep, nutrition, stress factors.
So I see this often, especially with my practice when I see very few patients.
(16:43):
But I see a lot of sleep disturbances and stress.
Like girls come with PCOS with a lot of stress.
Any gut health issue i haven't nailed down on
my niche yet i feel that they the stress
is the root cause and the more i learn about insulin resistance or pcos it all
(17:04):
dives down to cortisol stress factor the root cause right so all these small
techniques like you know it's not going to take a lot of time in practice just
a few minutes if only if the patient is really like you know.
Struggling with sleep i mean sometimes they know need
this if they just it's just taking down the screen time and
(17:25):
asking putting the mobile off can help them with better sleep sometimes
so not everybody needs breath coaching but
if someone is really struggling with sleep
then just few minutes you know this education
can help them with better sleep maybe we
could set that goal for one week and then once they get the
better sleep we could start intervening with different nutritional
(17:45):
and lifestyle changes i feel it's
very helpful for addressing stress and
yeah and quality stress yes job stress
like if they're stressed out during the day see a lot
of people have neck pain they complain
all that when we talk we dietitians are not just nutritionists like
you become your best their best friend you become their mom you
(18:07):
become oh god we take i feel like we take all
the roles when we counsel patients so often
true because food is just intertwined with every everything yes
yeah so what about contraindications to different forms of breath work are there
patients who you see who you would think no way not yeah so under each of these
(18:30):
different types there are multiple ways that we could practice the ones that
i taught you is the basic one.
So I feel personally, I myself don't get dive into all those different kinds, which is complicated.
Even coffee breathing, I don't do often.
These two breathing, like the coffee with just four, one is to one and one is
to two, could be pretty safe.
(18:52):
Most people but i would not you know
try to do more coffee breathing we don't need
to stimulate your sympathetic nervous system it's not our job i
mean unless like you do counsel you put yourself
as a breath coach and do a breath coaching workshop you
don't have to do that so yeah simple balancing exercise like the water breathing
and coffee breathing those are safe and i would also not do any holding breath
(19:17):
holding exercise like even with water breathing there's a lot of different kinds like box breathing,
triangle breathing, a lot of different kinds where they will be told us to hold
our breath between inhale and exhale.
I would refrain personally on my side, I would refrain from all that complex
(19:37):
stuff when I'm just counseling. It's just a few minutes.
So just basic things which I find safe for my patients as a nutritionist dietitian. Mm-hmm.
So you're careful about kind of the length of the holding.
Yes their medical history just yeah
i'm using using caution okay yeah yeah a
lot of people just small changes can make a
(19:59):
big difference we don't have to do yeah i
mean i can imagine even just becoming aware yes exactly
exactly yes make
a big difference for people who aren't used to that yeah yes
especially people when they're struggling with stress eating i
would always encourage them to take few deep breaths with this
(20:20):
ocean sounding breath so that will help because
i know there it's complex with stress eating but you
know small techniques like that can definitely make a
big difference just giving them you know a few minutes before
they decide whether they want to eat that food if they
are stressed out or not you know and i think it's.
The ocean sounding breath is that what yes yes what
(20:42):
do you mean by that remember i told you to
make that okay call that ocean sounding and
in yogic breathing they call it ujjayi breathing okay
one in the same very good there are
a lot of benefits but these are the main benefits that
i use for you to happen to and
care yeah in nutritional care so it
(21:05):
sounds like you did quite a bit of kind of reading and research to
check out different programs if there's anyone listening
student you know rd cns us
whoever it is who's interested in incorporating more breath work formally do
you have any recommendations for them you know how to learn more what to pursue
definitely so the place i did my got my certification from it's called yoga body it's yoga alliance.
(21:33):
Continuing education providers so and also so
it's more research-based and they're credentialed with
a lot of you know different as i mentioned organizations like nas like national
coaching federation if i'm not wrong and it's it sounded to be really good and
i feel it's it's very evidence-based so that's really good but i when i was
(21:57):
searching there was also a lot of different
complex breath work, which I felt was not needed for me, like soma breathing.
Yeah, there was a lot of different kinds.
I felt this one was more straightforward.
Just something kind of simple you could implement. And what I could do for my
practice. Yep, yep, good.
(22:20):
Okay, this has been a lovely conversation. Thank you for sharing your
experience we love to close with something
meaningful to you a quote song lyric
poem so anything that you have for us to
share there's a one favorite quote
of mine from hatha yoga which says when
(22:44):
the breath wanders the mind also is
unsteady but when the breath is calm
the mind too will be still this
is the one that i love that your breath
has the potential to make you feel good or
bad it's if you take control of it you can definitely feel better and you can
(23:04):
help patients feel better too i'm finding myself taking deeper breaths at the
end of this conversation yes yes yes for the wonderful reminders and hope this
has been helpful to those who are.
Music.
Music.
(00:43):
Only. I am Sarah Thompson-Fajera, Registered Dietitian, Integrative and Functional
Nutrition Certified Practitioner, and your host for this podcast.
Music.
Arthi Paldas is a second career dietitian coming from an IT background.
(01:04):
She did her master's in medical dietetics from St.
Louis University, met DPD requirements through Kansas State University and completed
her internship through Medical City.
Artis is also a certified breath coach and currently pursuing RYT 200 training.
(01:24):
Currently working PRN as an outpatient clinical dietitian, she has started a
virtual private practice as a side hustle.
She is a mom of three beautiful children living with her husband and McKinney in the Dallas area.
She's She's very passionate about holistic wellness and focuses on stress management and gut health.
(01:48):
She believes that fixing the root cause of the patient's symptoms rather than
providing only nutrition therapy is the way to provide care.
Sarthi, welcome. Thank you for taking time.
Thank you so much, Sarah, for having me here. I'm so excited.
Yeah, this will be a really delightful conversation. second career dietitian.
(02:11):
And so we want to hear how did you end up?
Yes, it was a very, very long journey.
It all started with fashion. So I was in IT for two years.
And then actually, after two years, I think around two years,
I checked my blood levels.
And I was thrown a lot of supplements and medication being diagnosed with high cholesterol. drop.
(02:35):
That was shocking to me at that age and at that point of time,
because I was not expecting that.
When I saw the doctor, I mean, of course, I was prescribed medications and tons
of supplements to help with that.
But my thought at that time was, why not we try nutrition through lifestyle
(02:57):
style changes rather than starting on medication at that such an age.
That was my turning point that I decided to quit IT and I started pursuing master's in St.
Louis University medical dietetics track.
Okay, so you thought, all right, I've got this little problem here.
So why don't I just go ahead and throw myself in with both feet and learn everything I can learn.
(03:23):
And yes, only after getting into master's, I realized just having a master's degree is not enough.
And we have to become an artist. Then came a new dream, new passion.
That was my goal. at that time it was a long
term like it was distant dream because
my undergraduate was in biotechnology so I
(03:47):
had to do a lot of coursework to make up
a day so it took me
about two years to complete Kansas State University and
also a few community colleges for some chemistry
courses and all that yeah then I
did my DPD I'm sorry internship through Medical City and
I got my dream job outpatient counseling and
(04:10):
community hospital sorry it's a county hospital
public and i was enjoying enjoying
everything i had two children at that time so i got my dream accomplished it
was such a beautiful experience yes and you have this this described bent toward
holistic wellness one of the elements of wellness that we are wanting to focus
(04:32):
on here today A is breathwork.
So you've talked about your personal journey to nutrition.
How did breathwork come on into your zone of awareness, so to speak?
Yes. So there was one point of my time when I was enjoying my career,
enjoying my passion, enjoying my studies, enjoying my work.
(04:54):
There was one point that I had to commute like an hour and a half one way.
And I had children to take care of, homeworks household
work there was a lot that surrounded me that besides
me learning like have so much knowledge about nutrition
i was not able to feel at my best
i was feeling sick like it was
(05:14):
i felt kind of unbalanced so
that's when i decided i was searching for a
few quick places i actually didn't have much time to exercise too
at that point i did have some time but i
wanted did something that you know quick fix for
my i mean quick fix is not a word but i wanted
a better solution along with exercise like during the
(05:36):
day when i'm stressed out i wanted a comment that's when i was searching and
researching i learned about this breath work and how breath work can impact
our stress levels so i decided and when i was searching there was this thing
called yoga body breath where i came up and it was very like not very expensive
it was less than 100 bucks and it was a one week of live training,
(05:57):
which I found was doable.
Like, you know, it's like one hour per day. I thought I should give it a try.
And that's when I first tried doing it. And I was amazed how much breath work can do.
And I really loved and enjoyed that. So.
Mm-hmm. So you were starting to learn about breathwork, again,
as a tool for yourself, it sounds like. You wanted something that you could
(06:19):
fit into small moments throughout the day.
You had to try to kind of rebalance your own nervous system.
Is that what I'm hearing?
Yes, that was the priority at that time, most important thing for me.
But now that my life is more stable, of course, it has its own ups and lows, right?
But it's very helpful to just you know bring back to the normal state yeah yeah
(06:45):
and we're going to talk more about that for sure some of the benefits of breathwork
so the certification came about because you wanted something kind of formal
to pursue and learn about in the systematic.
Yes so yes yeah so there was a lot of things available opportunity not opportunities
but but there was a lot of certifications that was available.
(07:07):
It was hard for me to choose at that time, but this one particular training
was more evidence-based.
That's why they showed a few researchers.
It was affiliated to a few organizations like NAS, Yoga Alliance.
So I felt comfortable doing that. I felt that it should be trustworthy.
(07:29):
That's why I decided to do that. Mm-hmm. So through that process and then through
the research you've done after the fact, what are some of the different types
of breath work that you're aware of?
Can you walk us through this world a little bit? Yes. Yes.
Yes. So note that I'm taking RYT 200.
I'm learning a lot more. But with the breath coaching, there are a lot of breathing
(07:53):
techniques that can do wonders.
So in that breath coaching, they taught us three different kinds of breath work. One is coffee, water.
The third one is whiskey breathing, coffee breathing. So, one step back,
we have two different nervous systems, right?
(08:15):
Sympathetic, parasympathetic.
Sympathetic is go-go, flight-or-flight mode, and parasympathetic is rest, digest, relax mode.
We need both at certain times. so
the the three kinds types of breath work was
broken down in a way that in the morning you do coffee breathing
(08:35):
where you stimulate your sympathetic nervous system to help you go go we don't
want to be in parasympathetic mode all the time and midday it's about balancing
like balancing your sympathetic and parasympathetic nervous system bedtime it's
more of stimulating your parasympathetic so you are,
you know, you're ready to sleep and just write it down.
(08:59):
Interesting. Okay. So the coffee breathwork, how is that spelled?
Is it K-A-F? No, it's coffee.
Coffee, like drink coffee. Oh, coffee, like coffee. Oh, okay. Okay.
Okay. So you won't forget. You won't forget what the intention of it is, right? Yes.
Coffee, water, and whiskey.
(09:20):
Oh, and whiskey. Oh, I got it. That's funny.
Okay. So stimulating, kind of balancing, thing kind
of like in between and then winding down
yes the coffee breathing is supposed to help
you get up the water is supposed to help you kind
of decompress or balance okay and
(09:40):
then whiskey wind down interesting okay so i think everybody wants to know like
what's the difference between them practically can you give us a little bit
of a preview yes yes all right so you can put Put your fingers under your nostril and just blow out.
Just close your eyes and feel through which nostril you get more airflow.
(10:03):
No, you just need to put it under your nose. Under your nose, okay.
Is it through one side, right side, left side, or both side equally?
For me, it's the right side. Yes, because we are in the sympathetic mode.
Like I'll go on doing this podcast.
Interesting. Yes. So it's better to check in the morning, like random times,
(10:27):
after meals, before bedtime, that can tell us in which mode we are in.
So we could, you know, try to alter it if need be.
Yes. So we could do a small breathing exercise if you want to.
Yeah, let's do it. Yeah. Yeah.
Sure. All right. Now close your eyes. And we call this a jai breathing or the ocean sounding breath.
(10:49):
And this helps with stimulating the vagus nerve.
And you just need to do like blowing air through your mouth to make the sound while breathing.
And to describe, do you put your hand in front of your mouth while you're doing it? Yes. Okay.
And breathe out, make this ocean-sounding breath.
(11:11):
Yes. So while you're breathing, I'm going to count. It will be inhale and exhale,
one is to one ratio, inhale for four counts and exhale for four counts.
You're going to do it for 10 times and we'll see, test again and see if there is any change.
Okay. So inhale through the nose. Just inhale through the nose and exhale through the nose.
(11:31):
And exhale through the nose. Nose, yes. Okay.
All right. Got it. Ready? Let's do it. All right. Inhale.
Exhale. Inhale.
Exhale. Inhale. Exhale. Inhale.
(11:52):
Exhale. Inhale.
Exhale. Inhale.
Inhale. Exhale. Inhale. Exhale.
Inhale. Exhale. Inhale. Exhale. Inhale.
(12:14):
Exhale. Inhale.
Exhale. Are we in harmony?
How did it feel? once you start doing that it just feels like i could just keep
going and going all right now let's do that test again through your nostrils
(12:35):
and see if there is any change.
Still the right right yeah yeah something it has to balance out it should be
even on both sides right and left so it can help with just you know instantly
bring this calmness down it's It's the water breathing I was talking about.
That's the water breathing. Okay, okay.
(12:56):
And so is there something about the four and the four count that are matched?
Yes. Yeah. So when we even out the breathing four and four, it helps with balancing
out both the nervous system, sympathetic and parasympathetic.
So with the coffee breath in the morning, it will be 30 breaths per minute.
(13:18):
So you beat fast. but with water
breathing we do about fear
like six breaths per minute with not
if i'm not wrong but with whiskey breathing
you your breathing will be three so
with whiskey breathing at night it will be more of
(13:40):
parasympathetic stimulation so we
will inhale for four and exhale for eight
which is one is two ratio so it
puts you to parasympathetic mode which interestingly
is what i learned for labor breathing is
the four four eight right to tap
(14:03):
into that parasympathetic so yes yes yes
yes yes beautiful so
that's that's interesting so there's so in this certification and tell
us again the credential that you had after the
training it was certified yoga body breath
coach okay breath coach so you
(14:24):
learn these three methods that are just really kind of simple to remember the
timing the methodology the purpose behind them i really like that so you said
about what sets them apart anything else about the impact on our bodies that you'd want to describe.
Yes. So as I mentioned, this breathing has much impact on our nervous system that can cause,
(14:51):
you know, help us just if you want to get calm, like, like, I want to feel calm
before this meeting, I want both my sympathetic and parasympathetic nervous system to be balanced.
So I'm, if I do those, like, you know, water breathing, that can help me calm
down, and more focused instead of, you know, being, you know,
(15:11):
more in a sympathetic nervous system that causes stress.
This helps me with balancing and relaxing.
If I want to sleep better, like, I try to do whiskey breathing,
so that puts me in parasympathetic.
That change in the chemical state, not the chemical state, the nervous system,
of course, it plays a role in altering the oxygen level and carbon dioxide level.
(15:36):
We go deep into that, and that's all being taught in that certification.
Yes, that can definitely help with not just us, if we have patients sleep-deprived,
No matter if it's in the root cause, if only if we fix the sleep,
we'll be able to talk to them about nutrition.
(16:00):
And so you're working in an outpatient environment generally.
So how do you see breath work as a complementary way to nutritional care?
Talk to us about that.
Yes. So the more patient I see, I feel that, you know, we need to fix the root cause.
(16:22):
I haven't got, you know, gone deeper into all the root causes yet.
But for anyone to notice, stress, sleep, nutrition, stress factors.
So I see this often, especially with my practice when I see very few patients.
(16:43):
But I see a lot of sleep disturbances and stress.
Like girls come with PCOS with a lot of stress.
Any gut health issue i haven't nailed down on
my niche yet i feel that they the stress
is the root cause and the more i learn about insulin resistance or pcos it all
(17:04):
dives down to cortisol stress factor the root cause right so all these small
techniques like you know it's not going to take a lot of time in practice just
a few minutes if only if the patient is really like you know.
Struggling with sleep i mean sometimes they know need
this if they just it's just taking down the screen time and
(17:25):
asking putting the mobile off can help them with better sleep sometimes
so not everybody needs breath coaching but
if someone is really struggling with sleep
then just few minutes you know this education
can help them with better sleep maybe we
could set that goal for one week and then once they get the
better sleep we could start intervening with different nutritional
(17:45):
and lifestyle changes i feel it's
very helpful for addressing stress and
yeah and quality stress yes job stress
like if they're stressed out during the day see a lot
of people have neck pain they complain
all that when we talk we dietitians are not just nutritionists like
you become your best their best friend you become their mom you
(18:07):
become oh god we take i feel like we take all
the roles when we counsel patients so often
true because food is just intertwined with every everything yes
yeah so what about contraindications to different forms of breath work are there
patients who you see who you would think no way not yeah so under each of these
(18:30):
different types there are multiple ways that we could practice the ones that
i taught you is the basic one.
So I feel personally, I myself don't get dive into all those different kinds, which is complicated.
Even coffee breathing, I don't do often.
These two breathing, like the coffee with just four, one is to one and one is
to two, could be pretty safe.
(18:52):
Most people but i would not you know
try to do more coffee breathing we don't need
to stimulate your sympathetic nervous system it's not our job i
mean unless like you do counsel you put yourself
as a breath coach and do a breath coaching workshop you
don't have to do that so yeah simple balancing exercise like the water breathing
and coffee breathing those are safe and i would also not do any holding breath
(19:17):
holding exercise like even with water breathing there's a lot of different kinds like box breathing,
triangle breathing, a lot of different kinds where they will be told us to hold
our breath between inhale and exhale.
I would refrain personally on my side, I would refrain from all that complex
(19:37):
stuff when I'm just counseling. It's just a few minutes.
So just basic things which I find safe for my patients as a nutritionist dietitian. Mm-hmm.
So you're careful about kind of the length of the holding.
Yes their medical history just yeah
i'm using using caution okay yeah yeah a
lot of people just small changes can make a
(19:59):
big difference we don't have to do yeah i
mean i can imagine even just becoming aware yes exactly
exactly yes make
a big difference for people who aren't used to that yeah yes
especially people when they're struggling with stress eating i
would always encourage them to take few deep breaths with this
(20:20):
ocean sounding breath so that will help because
i know there it's complex with stress eating but you
know small techniques like that can definitely make a
big difference just giving them you know a few minutes before
they decide whether they want to eat that food if they
are stressed out or not you know and i think it's.
The ocean sounding breath is that what yes yes what
(20:42):
do you mean by that remember i told you to
make that okay call that ocean sounding and
in yogic breathing they call it ujjayi breathing okay
one in the same very good there are
a lot of benefits but these are the main benefits that
i use for you to happen to and
care yeah in nutritional care so it
(21:05):
sounds like you did quite a bit of kind of reading and research to
check out different programs if there's anyone listening
student you know rd cns us
whoever it is who's interested in incorporating more breath work formally do
you have any recommendations for them you know how to learn more what to pursue
definitely so the place i did my got my certification from it's called yoga body it's yoga alliance.
(21:33):
Continuing education providers so and also so
it's more research-based and they're credentialed with
a lot of you know different as i mentioned organizations like nas like national
coaching federation if i'm not wrong and it's it sounded to be really good and
i feel it's it's very evidence-based so that's really good but i when i was
(21:57):
searching there was also a lot of different
complex breath work, which I felt was not needed for me, like soma breathing.
Yeah, there was a lot of different kinds.
I felt this one was more straightforward.
Just something kind of simple you could implement. And what I could do for my
practice. Yep, yep, good.
(22:20):
Okay, this has been a lovely conversation. Thank you for sharing your
experience we love to close with something
meaningful to you a quote song lyric
poem so anything that you have for us to
share there's a one favorite quote
of mine from hatha yoga which says when
(22:44):
the breath wanders the mind also is
unsteady but when the breath is calm
the mind too will be still this
is the one that i love that your breath
has the potential to make you feel good or
bad it's if you take control of it you can definitely feel better and you can
(23:04):
help patients feel better too i'm finding myself taking deeper breaths at the
end of this conversation yes yes yes for the wonderful reminders and hope this
has been helpful to those who are.
Music.
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