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August 19, 2024 • 1hr 5min
Pull Yourself Together: The Best Expert Advice to Make You Feel Incredible
The Mel Robbins Podcast
In this episode, Mel Robbins brings together world-renowned experts to discuss three foundational pillars for better health, wellness and productivity: proper breathing, regular walking, and quality sleep. These simple yet powerful habits can transform your life when implemented consistently. The episode features insights from breathing expert Patrick McKeown, neuroscientist and walking researcher Dr. Shane O'Mara, sleep scientist Dr. Gina Poe, and stress expert Dr. Neha Sangwan.
Pull Yourself Together: The Best Expert Advice to Make You Feel Incredible
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Key Takeaways
- There are three foundational pillars for better health and wellbeing: proper breathing, regular walking, and quality sleep
- Breathing through your nose instead of your mouth increases oxygen uptake by 10% and has numerous health benefits
- Walking an extra 5000 steps per day (beyond your current level) can significantly improve physical and mental health
- Getting proper sleep, including deep slow wave sleep, allows your brain to "clean" itself of toxins and proteins that build up during the day
- Stress causes or exacerbates over 80% of illnesses, so managing stress through these three pillars is crucial for overall health
Introduction
In this episode, Mel Robbins brings together world-renowned experts to discuss three foundational pillars for better health, wellness and productivity: proper breathing, regular walking, and quality sleep. These simple yet powerful habits can transform your life when implemented consistently. The episode features insights from breathing expert Patrick McKeown, neuroscientist and walking researcher Dr. Shane O'Mara, sleep scientist Dr. Gina Poe, and stress expert Dr. Neha Sangwan.
Topics Discussed
Proper Breathing Techniques (10:03)
Patrick McKeown, a breathing expert, explains the importance of nasal breathing versus mouth breathing:
- Nasal breathing increases oxygen uptake in the blood by nearly 10% compared to mouth breathing
- Breathing through the nose during exercise increases carbon dioxide in the blood, allowing for better oxygen delivery to tissues and organs
- Mouth breathing activates the fight-or-flight response more than nasal breathing
- Proper breathing can help manage stress and anxiety - 75% of people with anxiety and panic disorders have dysfunctional breathing patterns
McKeown provides a simple breathing exercise to practice nasal breathing and reduce stress:
- Take a normal breath in and out through your nose
- Pinch your nose and hold your breath for 5 seconds
- Release and breathe normally for 3-4 breaths
- Repeat 4-5 times
The Benefits of Walking (28:34)
Dr. Shane O'Mara, a neuroscientist studying the effects of walking, shares key insights:
- Regular walking supports positive personality traits and cognitive function as people age
- Walking challenges the brain in subtle ways, benefiting overall brain health
- Movement is medicine - the body and brain need repeated challenges to work optimally
- The average adult in the US only walks about 4,000 steps per day
- Recommendation: Walk 5,000 steps more per day than you currently do
- Aim for 7,000-10,000 total steps daily for optimal health benefits
- Walking can reduce all-cause mortality by 30-40%
Dr. O'Mara suggests tracking your current step count and gradually increasing it. Even short 2-minute walks throughout the day can be beneficial.
The Science of Sleep (47:19)
Dr. Gina Poe, a neuroscientist studying sleep for 30 years, explains the importance of circadian rhythms and quality sleep:
- Every cell in the body has an internal clock, regulated by a master clock in the brain
- The master clock is reset daily by light exposure, especially in the morning
- Bright light exposure in the morning helps regulate your circadian rhythm
- Blue light from screens at night can disrupt your circadian rhythm
- During deep slow wave sleep, the brain "cleans" itself of toxins and proteins that build up during the day
Dr. Poe offers four key tips for better sleep:
- Get bright light exposure in the morning to reset your circadian rhythm
- Exercise during the day
- Take a warm bath before bed to help cool your core body temperature
- Limit caffeine intake, especially later in the day
The Impact of Stress on Health (59:28)
Dr. Neha Sangwan, a medical doctor and stress researcher, discusses the relationship between stress and disease:
- Stress causes or exacerbates more than 80% of all illnesses
- Many health issues can be traced back to stress in a person's life
- Addressing the root causes of stress is crucial for long-term health
Dr. Sangwan shares her "Awareness Prescription" - five questions to help identify and address the root causes of stress:
- Why this? (Why is this part of your body affected?)
- Why now?
- What clues or patterns now make sense in hindsight?
- What else in your life needs to be healed?
- If you spoke from the heart, what would you say?
Conclusion
By focusing on these three pillars - proper breathing, regular walking, and quality sleep - you can significantly improve your overall health, reduce stress, and potentially prevent or alleviate various health issues. The experts emphasize that these simple habits can have profound effects on both physical and mental wellbeing.
To implement these changes:
- Practice nasal breathing throughout the day and use the provided breathing exercise when feeling stressed
- Gradually increase your daily step count, aiming for an additional 5,000 steps
- Prioritize sleep by following Dr. Poe's tips, including morning light exposure and a consistent bedtime routine
- Be mindful of your stress levels and use Dr. Sangwan's questions to identify and address root causes of stress
By consistently applying these evidence-based strategies, you can create a foundation for better health, increased energy, and improved overall wellbeing. Remember that small, consistent changes can lead to significant long-term benefits for your health and happiness.