On today's episode Michelle and I discussed a nighttime routine. Some tips and tricks we provided included breathe work.  Resetting one’s breath, or working to make the breath leave fight-or-flight mode, is good for both the mind and body. The unconscious body, or the autonomic nervous system, refers to the functions that take place without any thought, such as the heart beating or the stomach digesting food.  This system can be in a fight-or-flight or rest-and-digest state. In fight-or-flight mode, the body feels threatened and reacts to help the person escape or avoid a threatening situation. Among other things, the body releases hormones to make the heart beat faster, breathing to quicken, and to boost blood sugar levels. Having this state of stress activated too often, or for too long, has adverse consequences on health, however. The physical impact of this state can cause wear and tear on every system in the body.   Breathing techniques:   4-7-8  Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth. To use the 4-7-8 technique, focus on the following breathing pattern: •empty the lungs of air •breathe in quietly through the nose for 4 seconds •hold the breath for a count of 7 seconds •exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds •repeat the cycle up to 4 times   Box breathing: 1.Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs. 2.Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds. 3.Begin to slowly exhale for 4 seconds. 4.Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.   Episode 21 With James Swanwick - Click Here http://www.swanwicksleep.com   discount code: Key2017   Next Level Experience Program Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition