[Music] [Applause]
today I want to talk to you about
today I want to talk to you about something that unites all of us and it
something that unites all of us and it
something that unites all of us and it unites all of us regardless of our race
unites all of us regardless of our race
unites all of us regardless of our race sexual orientation religion or political
sexual orientation religion or political
sexual orientation religion or political beliefs it’s breathing instinctively we
beliefs it’s breathing instinctively we
beliefs it’s breathing instinctively we know we all need to breathe to stay
know we all need to breathe to stay
know we all need to breathe to stay alive however what you might not realize
alive however what you might not realize
alive however what you might not realize right now is that the majority of you
right now is that the majority of you
right now is that the majority of you are restricting your breath and it’s
are restricting your breath and it’s
are restricting your breath and it’s affecting you in more ways than you
affecting you in more ways than you
affecting you in more ways than you might realize
might realize
might realize I coach performers and speakers for a
I coach performers and speakers for a
I coach performers and speakers for a living
living
living a large part of what I do is to
a large part of what I do is to
a large part of what I do is to transform people’s ability to express
transform people’s ability to express
transform people’s ability to express themselves and connect with other people
themselves and connect with other people
themselves and connect with other people one of the ways I do this is by using
one of the ways I do this is by using
one of the ways I do this is by using breathing and mindfulness in tandem I
breathing and mindfulness in tandem I
breathing and mindfulness in tandem I want to talk to you today about a part
want to talk to you today about a part
want to talk to you today about a part of my work that has profoundly changed
of my work that has profoundly changed
of my work that has profoundly changed the way I live perform and interact with
the way I live perform and interact with
the way I live perform and interact with others and I want to give you a knotek
others and I want to give you a knotek
others and I want to give you a knotek life hack that you can immediately use
life hack that you can immediately use
life hack that you can immediately use to improve your happiness and reduce
to improve your happiness and reduce
to improve your happiness and reduce your stress but before we continue I
your stress but before we continue I
your stress but before we continue I want you to do an audit of your body and
want you to do an audit of your body and
want you to do an audit of your body and how you’re breathing what you’re looking
how you’re breathing what you’re looking
how you’re breathing what you’re looking for the parts of your body that you can
for the parts of your body that you can
for the parts of your body that you can feel moving when you inhale or when you
feel moving when you inhale or when you
feel moving when you inhale or when you exhale now some possibilities include
exhale now some possibilities include
exhale now some possibilities include movement in your shoulders your chest
movement in your shoulders your chest
movement in your shoulders your chest your beautiful belly or your lower back
your beautiful belly or your lower back
your beautiful belly or your lower back ribs now you know your breathing because
ribs now you know your breathing because
ribs now you know your breathing because you can feel your body moving also you
you can feel your body moving also you
you can feel your body moving also you know your breathing because you’re alive
know your breathing because you’re alive
know your breathing because you’re alive however the way in which you’re
however the way in which you’re
however the way in which you’re breathing is either right now leading
breathing is either right now leading
breathing is either right now leading you towards anxiety or towards happiness
you towards anxiety or towards happiness
you towards anxiety or towards happiness so our bodies are designed to breathe
so our bodies are designed to breathe
so our bodies are designed to breathe without our conscious control and yet we
without our conscious control and yet we
without our conscious control and yet we also have the ability to manipulate our
also have the ability to manipulate our
also have the ability to manipulate our breathing when we try to take a breath
breathing when we try to take a breath
breathing when we try to take a breath by inhaling we often employ muscles that
by inhaling we often employ muscles that
by inhaling we often employ muscles that are really counterproductive in regards
are really counterproductive in regards
are really counterproductive in regards to finding a full deep breath in fact
to finding a full deep breath in fact
to finding a full deep breath in fact let’s take a look at how the body wants
let’s take a look at how the body wants
let’s take a look at how the body wants to breathe looking at this 3d animation
to breathe looking at this 3d animation
to breathe looking at this 3d animation by Jessica wolf
by Jessica wolf
by Jessica wolf how the diaphragm contracts downward and
how the diaphragm contracts downward and
how the diaphragm contracts downward and all 12 pairs of ribs want to expand
all 12 pairs of ribs want to expand
all 12 pairs of ribs want to expand outward and upward
outward and upward
outward and upward in fact it’s when we restrict the
in fact it’s when we restrict the
in fact it’s when we restrict the movement of the ribs that our breathing
movement of the ribs that our breathing
movement of the ribs that our breathing becomes limited on the video now you can
becomes limited on the video now you can
becomes limited on the video now you can see abdominal muscles and side muscles
see abdominal muscles and side muscles
see abdominal muscles and side muscles that are attached to the ribs you can
that are attached to the ribs you can
that are attached to the ribs you can also see back muscles and neck muscles
also see back muscles and neck muscles
also see back muscles and neck muscles that are connected to the ribs too it’s
that are connected to the ribs too it’s
that are connected to the ribs too it’s when muscles like these tighten that
when muscles like these tighten that
when muscles like these tighten that they grab hold of the ribs and restrict
they grab hold of the ribs and restrict
they grab hold of the ribs and restrict them from moving so why is breathing
them from moving so why is breathing
them from moving so why is breathing important well we use breathing to bring
important well we use breathing to bring
important well we use breathing to bring in oxygen and to expel carbon dioxide
in oxygen and to expel carbon dioxide
in oxygen and to expel carbon dioxide I’m guessing you already knew that our
I’m guessing you already knew that our
I’m guessing you already knew that our breathing also affects our emotions is
breathing also affects our emotions is
breathing also affects our emotions is what we found a study at the University
what we found a study at the University
what we found a study at the University of Quebec and the University of Louvain
of Quebec and the University of Louvain
of Quebec and the University of Louvain analyzed how different emotional states
analyzed how different emotional states
analyzed how different emotional states have different breathing patterns in the
have different breathing patterns in the
have different breathing patterns in the body they found that if someone performs
body they found that if someone performs
body they found that if someone performs the breathing pattern associated with an
the breathing pattern associated with an
the breathing pattern associated with an emotion for an extended period of time
emotion for an extended period of time
emotion for an extended period of time they will feel that emotion we’ve also
they will feel that emotion we’ve also
they will feel that emotion we’ve also found that shallow restricted breathing
found that shallow restricted breathing
found that shallow restricted breathing is associated with our fight flight or
is associated with our fight flight or
is associated with our fight flight or freeze response it’s also associated
freeze response it’s also associated
freeze response it’s also associated with high blood pressure stress anxiety
with high blood pressure stress anxiety
with high blood pressure stress anxiety and a shortened lifespan in contrast we
and a shortened lifespan in contrast we
and a shortened lifespan in contrast we found that our full deep breathing is
found that our full deep breathing is
found that our full deep breathing is associated with increased levels of
associated with increased levels of
associated with increased levels of mindfulness and improved moods it’s also
mindfulness and improved moods it’s also
mindfulness and improved moods it’s also associated with lower levels of stress
associated with lower levels of stress
associated with lower levels of stress anxiety depression and blood pressure so
anxiety depression and blood pressure so
anxiety depression and blood pressure so our breathing can affect our emotions
our breathing can affect our emotions
our breathing can affect our emotions our ability to be mindful and our health
our ability to be mindful and our health
our ability to be mindful and our health deep breathing in particular can make us
deep breathing in particular can make us
deep breathing in particular can make us calmer more aware and can potentially
calmer more aware and can potentially
calmer more aware and can potentially help us live longer healthier lives
help us live longer healthier lives
help us live longer healthier lives looking at this why aren’t we all
looking at this why aren’t we all
looking at this why aren’t we all walking around finding full breaths well
walking around finding full breaths well
walking around finding full breaths well that’s what I wanted to know I got
that’s what I wanted to know I got
that’s what I wanted to know I got really curious about what makes us
really curious about what makes us
really curious about what makes us restrict our full deep breathing so I
restrict our full deep breathing so I
restrict our full deep breathing so I created a study took 32 people all
created a study took 32 people all
created a study took 32 people all college students aged 18 through 22 I
college students aged 18 through 22 I
college students aged 18 through 22 I taught them how to find full deep
taught them how to find full deep
taught them how to find full deep breaths and how to notice when their
breaths and how to notice when their
breaths and how to notice when their breathing became restricted and over the
breathing became restricted and over the
breathing became restricted and over the course of one week they were told to
course of one week they were told to
course of one week they were told to notice when their breathing became
notice when their breathing became
notice when their breathing became restricted and to record two things
restricted and to record two things
restricted and to record two things down in a journal one what was happening
down in a journal one what was happening
down in a journal one what was happening that made them restrict their breathing
that made them restrict their breathing
that made them restrict their breathing and to the thoughts they were thinking
and to the thoughts they were thinking
and to the thoughts they were thinking in those moments examining the data the
in those moments examining the data the
in those moments examining the data the reasons the participants restricted
reasons the participants restricted
reasons the participants restricted their breathing varied from being
their breathing varied from being
their breathing varied from being distracted by a noise to being
distracted by a noise to being
distracted by a noise to being self-conscious about their appearance to
self-conscious about their appearance to
self-conscious about their appearance to being suddenly aware of a surprise
being suddenly aware of a surprise
being suddenly aware of a surprise thought that was very important like I
thought that was very important like I
thought that was very important like I forgot to do my homework however the two
forgot to do my homework however the two
forgot to do my homework however the two most prominent reasons why people said
most prominent reasons why people said
most prominent reasons why people said they restricted their breathing were one
they restricted their breathing were one
they restricted their breathing were one when they didn’t want to feel something
when they didn’t want to feel something
when they didn’t want to feel something like an emotion and two when they were
like an emotion and two when they were
like an emotion and two when they were afraid they were going to be judged or
afraid they were going to be judged or
afraid they were going to be judged or rejected by a group of people or a
rejected by a group of people or a
rejected by a group of people or a single person so in an effort to inhibit
single person so in an effort to inhibit
single person so in an effort to inhibit feeling and unwanted feeling or to try
feeling and unwanted feeling or to try
feeling and unwanted feeling or to try and protect ourselves against a
and protect ourselves against a
and protect ourselves against a perceived threat we restrict our
perceived threat we restrict our
perceived threat we restrict our breathing and actually move into a state
breathing and actually move into a state
breathing and actually move into a state of being that is in direct opposition to
of being that is in direct opposition to
of being that is in direct opposition to good health positive moods and being
good health positive moods and being
good health positive moods and being aware looking at this I wanted to know
aware looking at this I wanted to know
aware looking at this I wanted to know can you override restricted breathing by
can you override restricted breathing by
can you override restricted breathing by focusing on positive thoughts that
focusing on positive thoughts that
focusing on positive thoughts that promoted full deep breathing in other
promoted full deep breathing in other
promoted full deep breathing in other words if you were to focus on gratitude
words if you were to focus on gratitude
words if you were to focus on gratitude in a stressful situation would you be
in a stressful situation would you be
in a stressful situation would you be more likely to experience breath flow
more likely to experience breath flow
more likely to experience breath flow instead of breath restriction there’s
instead of breath restriction there’s
instead of breath restriction there’s some evidence that suggests that this is
some evidence that suggests that this is
some evidence that suggests that this is possible we’ve learned that people who
possible we’ve learned that people who
possible we’ve learned that people who focus on gratitude and appreciation have
focus on gratitude and appreciation have
focus on gratitude and appreciation have lower levels of stress fewer cases of
lower levels of stress fewer cases of
lower levels of stress fewer cases of depression and better heart health
depression and better heart health
depression and better heart health meaning that there is a direct
meaning that there is a direct
meaning that there is a direct correlation between the effects of
correlation between the effects of
correlation between the effects of focusing on gratitude and the effects of
focusing on gratitude and the effects of
focusing on gratitude and the effects of full deep breathing so here’s what
full deep breathing so here’s what
full deep breathing so here’s what happened I took the 32 participants from
happened I took the 32 participants from
happened I took the 32 participants from the original study since they all knew
the original study since they all knew
the original study since they all knew how to find full deep breaths and how to
how to find full deep breaths and how to
how to find full deep breaths and how to notice when their breathing became
notice when their breathing became
notice when their breathing became restricted and I taught them how to
restricted and I taught them how to
restricted and I taught them how to reset their breathing which is something
reset their breathing which is something
reset their breathing which is something I’ll tell you how to do in a bit since
I’ll tell you how to do in a bit since
I’ll tell you how to do in a bit since the prompt most predominate fear in the
the prompt most predominate fear in the
the prompt most predominate fear in the other study was the fear of being judged
other study was the fear of being judged
other study was the fear of being judged or rejected by another person I created
or rejected by another person I created
or rejected by another person I created a scenario that could easily trigger
a scenario that could easily trigger
a scenario that could easily trigger these same fears each participant walked
these same fears each participant walked
these same fears each participant walked into a room and sat facing another
into a room and sat facing another
into a room and sat facing another person who
person who
person who we will call the listener the
we will call the listener the
we will call the listener the participant that had to tell the
participant that had to tell the
participant that had to tell the listener about something in their life
listener about something in their life
listener about something in their life that they were passionate about until a
that they were passionate about until a
that they were passionate about until a timer went off which was set to two
timer went off which was set to two
timer went off which was set to two minutes in addition the listener was
minutes in addition the listener was
minutes in addition the listener was instructed not to show any emotion
instructed not to show any emotion
instructed not to show any emotion whatsoever and to never make eye contact
whatsoever and to never make eye contact
whatsoever and to never make eye contact with the participant once the timer
with the participant once the timer
with the participant once the timer started the 32 students were divided
started the 32 students were divided
started the 32 students were divided into two groups of sixteen and for the
into two groups of sixteen and for the
into two groups of sixteen and for the sake of simplicity let’s call them team
sake of simplicity let’s call them team
sake of simplicity let’s call them team exhale and team gratitude team exhale
exhale and team gratitude team exhale
exhale and team gratitude team exhale was instructed to notice when their
was instructed to notice when their
was instructed to notice when their breathing became restricted to
breathing became restricted to
breathing became restricted to immediately exhale and an on voice sigh
immediately exhale and an on voice sigh
immediately exhale and an on voice sigh to allow an inhalation through their
to allow an inhalation through their
to allow an inhalation through their nose and then to continue to speak about
nose and then to continue to speak about
nose and then to continue to speak about what it was they were passionate about
what it was they were passionate about
what it was they were passionate about team gratitude was told to do the exact
team gratitude was told to do the exact
team gratitude was told to do the exact same thing and in addition they were
same thing and in addition they were
same thing and in addition they were told to keep focusing on how grateful
told to keep focusing on how grateful
told to keep focusing on how grateful they were that they got to share what
they were that they got to share what
they were that they got to share what they were passionate about with the
they were passionate about with the
they were passionate about with the listener they were also told to keep
listener they were also told to keep
listener they were also told to keep believing no matter what that the
believing no matter what that the
believing no matter what that the listener was really grateful to hear
listener was really grateful to hear
listener was really grateful to hear what they were talking about now before
what they were talking about now before
what they were talking about now before and after the exercise the participants
and after the exercise the participants
and after the exercise the participants documented three things one their level
documented three things one their level
documented three things one their level of stress on a scale of 1 to 10 with 10
of stress on a scale of 1 to 10 with 10
of stress on a scale of 1 to 10 with 10 being highly anxious and stressed to
being highly anxious and stressed to
being highly anxious and stressed to their level of awareness on a scale of 1
their level of awareness on a scale of 1
their level of awareness on a scale of 1 to 10 with 10 being very mindful present
to 10 with 10 being very mindful present
to 10 with 10 being very mindful present and aware and three they journaled for
and aware and three they journaled for
and aware and three they journaled for one minute documenting the thoughts that
one minute documenting the thoughts that
one minute documenting the thoughts that were present in their mind looking at
were present in their mind looking at
were present in their mind looking at the data this is what we find team
the data this is what we find team
the data this is what we find team exhale the group without the gratitude
exhale the group without the gratitude
exhale the group without the gratitude prompt predominately stayed in patterns
prompt predominately stayed in patterns
prompt predominately stayed in patterns of restricted breathing throughout the
of restricted breathing throughout the
of restricted breathing throughout the exercise
exercise
exercise team gratitude kept shifting from
team gratitude kept shifting from
team gratitude kept shifting from patterns of full deep breathing to
patterns of full deep breathing to
patterns of full deep breathing to restricted breathing and right back to
restricted breathing and right back to
restricted breathing and right back to deep breathing looking at their level of
deep breathing looking at their level of
deep breathing looking at their level of stress after speaking on average team
stress after speaking on average team
stress after speaking on average team exhale reported a one and a half point
exhale reported a one and a half point
exhale reported a one and a half point jump in their level of stress team
jump in their level of stress team
jump in their level of stress team gratitude reported a close to two point
gratitude reported a close to two point
gratitude reported a close to two point drop in their level of stress in regards
drop in their level of stress in regards
drop in their level of stress in regards to their level of awareness after
to their level of awareness after
to their level of awareness after speaking on average team exhale reported
speaking on average team exhale reported
speaking on average team exhale reported a close to one and a half point decrease
a close to one and a half point decrease
a close to one and a half point decrease in awareness and team gratitude reported
in awareness and team gratitude reported
in awareness and team gratitude reported it close to one and a half
it close to one and a half
it close to one and a half point increase in awareness now let’s
point increase in awareness now let’s
point increase in awareness now let’s examine the post exercise recorded
examine the post exercise recorded
examine the post exercise recorded thoughts team exhales recorded thoughts
thoughts team exhales recorded thoughts
thoughts team exhales recorded thoughts were centered on themselves how
were centered on themselves how
were centered on themselves how restricted their breathing still was and
restricted their breathing still was and
restricted their breathing still was and how they thought the listener was a real
how they thought the listener was a real
how they thought the listener was a real big jerk team gratitude thoughts were
big jerk team gratitude thoughts were
big jerk team gratitude thoughts were centered on how grateful they were that
centered on how grateful they were that
centered on how grateful they were that they had this thing in their life that
they had this thing in their life that
they had this thing in their life that they were passionate about and they
they were passionate about and they
they were passionate about and they wanted to know more about the listener
wanted to know more about the listener
wanted to know more about the listener especially because they thought the
especially because they thought the
especially because they thought the listener was a little socially awkward
listener was a little socially awkward
listener was a little socially awkward and weird now notice the difference
and weird now notice the difference
and weird now notice the difference between the two groups thoughts team
between the two groups thoughts team
between the two groups thoughts team exhales thoughts were centered on
exhales thoughts were centered on
exhales thoughts were centered on themselves and they viewed the listener
themselves and they viewed the listener
themselves and they viewed the listener from an antagonistic perspective team
from an antagonistic perspective team
from an antagonistic perspective team gratitudes thoughts were centered on
gratitudes thoughts were centered on
gratitudes thoughts were centered on things outside of themselves and they
things outside of themselves and they
things outside of themselves and they viewed the listener from a vantage point
viewed the listener from a vantage point
viewed the listener from a vantage point of curiosity and empathy so there is a
of curiosity and empathy so there is a
of curiosity and empathy so there is a power in connecting our focused thoughts
power in connecting our focused thoughts
power in connecting our focused thoughts of gratitude to something outside of
of gratitude to something outside of
of gratitude to something outside of ourselves while we allow our breath to
ourselves while we allow our breath to
ourselves while we allow our breath to flow and we can use this idea of
flow and we can use this idea of
flow and we can use this idea of connective flow to counteract our
connective flow to counteract our
connective flow to counteract our impulses to restrict our breathing and
impulses to restrict our breathing and
impulses to restrict our breathing and to move into a state of being that is
to move into a state of being that is
to move into a state of being that is more conducive to good health positive
more conducive to good health positive
more conducive to good health positive moods and mindfulness this idea
moods and mindfulness this idea
moods and mindfulness this idea connective flow is the knotek lifehack I
connective flow is the knotek lifehack I
connective flow is the knotek lifehack I want to give you there are five simple
want to give you there are five simple
want to give you there are five simple steps and it revolves around you
steps and it revolves around you
steps and it revolves around you simultaneously being connected to
simultaneously being connected to
simultaneously being connected to yourself and to someone outside of
yourself and to someone outside of
yourself and to someone outside of yourself what I’ll do is I’ll go through
yourself what I’ll do is I’ll go through
yourself what I’ll do is I’ll go through each step and after I explain each one
each step and after I explain each one
each step and after I explain each one let’s all do them together just remember
let’s all do them together just remember
let’s all do them together just remember throughout the process to keep allowing
throughout the process to keep allowing
throughout the process to keep allowing your breath to flow step one
your breath to flow step one
your breath to flow step one release your breath in an easy non
release your breath in an easy non
release your breath in an easy non voiced sigh it’s easy now if you add
voiced sigh it’s easy now if you add
voiced sigh it’s easy now if you add four so you try to make it quicker what
four so you try to make it quicker what
four so you try to make it quicker what you’ll do is you’ll actually thwart the
you’ll do is you’ll actually thwart the
you’ll do is you’ll actually thwart the hack and actually go right back into
hack and actually go right back into
hack and actually go right back into restricted breathing again it’s an easy
restricted breathing again it’s an easy
restricted breathing again it’s an easy relaxed non voiced sigh to allow an
relaxed non voiced sigh to allow an
relaxed non voiced sigh to allow an inhalation through your nose now two of
inhalation through your nose now two of
inhalation through your nose now two of the ways you can go about this one is
the ways you can go about this one is
the ways you can go about this one is you can close your lips
you can close your lips
you can close your lips you can place your the front of your
you can place your the front of your
you can place your the front of your tongue on the bumpy Ridge right behind
tongue on the bumpy Ridge right behind
tongue on the bumpy Ridge right behind the front part of your teeth the second
the front part of your teeth the second
the front part of your teeth the second way is actually my favorite way so now
way is actually my favorite way so now
way is actually my favorite way so now notice I’m not saying take a breath what
notice I’m not saying take a breath what
notice I’m not saying take a breath what I want you to do is to allow your bodies
I want you to do is to allow your bodies
I want you to do is to allow your bodies to inhale in the way it instinctively
to inhale in the way it instinctively
to inhale in the way it instinctively knows how to inhale let’s try that right
knows how to inhale let’s try that right
knows how to inhale let’s try that right now a sigh of relief
now a sigh of relief
now a sigh of relief and an inhalation through the nose now
and an inhalation through the nose now
and an inhalation through the nose now as I go through the next steps I invite
as I go through the next steps I invite
as I go through the next steps I invite you to keep using the sigh of relief and
you to keep using the sigh of relief and
you to keep using the sigh of relief and inhaling through the nose step 3
inhaling through the nose step 3
inhaling through the nose step 3 relax your body and let’s do this while
relax your body and let’s do this while
relax your body and let’s do this while I talk about it this includes releasing
I talk about it this includes releasing
I talk about it this includes releasing your shoulders and letting them drop
your shoulders and letting them drop
your shoulders and letting them drop allowing the back of your neck to
allowing the back of your neck to
allowing the back of your neck to lengthen allowing your beautiful lovely
lengthen allowing your beautiful lovely
lengthen allowing your beautiful lovely belly to relax and allowing your lower
belly to relax and allowing your lower
belly to relax and allowing your lower back ribs to expand now by releasing
back ribs to expand now by releasing
back ribs to expand now by releasing these muscles we are encouraging the
these muscles we are encouraging the
these muscles we are encouraging the movement of breath to drop deeper down
movement of breath to drop deeper down
movement of breath to drop deeper down into our pelvis our belly and our lower
into our pelvis our belly and our lower
into our pelvis our belly and our lower back ribs for connect to someone outside
back ribs for connect to someone outside
back ribs for connect to someone outside of yourself and focus on how grateful
of yourself and focus on how grateful
of yourself and focus on how grateful you are for them and if you want to you
you are for them and if you want to you
you are for them and if you want to you can do this right now I continue to talk
can do this right now I continue to talk
can do this right now I continue to talk about it now the important thing is to
about it now the important thing is to
about it now the important thing is to connect to someone that is physically
connect to someone that is physically
connect to someone that is physically near you however you could also connect
near you however you could also connect
near you however you could also connect to an animal or plant or an inanimate
to an animal or plant or an inanimate
to an animal or plant or an inanimate object the important thing is that you
object the important thing is that you
object the important thing is that you are focusing on something outside of
are focusing on something outside of
are focusing on something outside of yourself or someone outside of yourself
yourself or someone outside of yourself
yourself or someone outside of yourself and connecting to your gratitude step 5
and connecting to your gratitude step 5
and connecting to your gratitude step 5 repeat the process until you feel a
repeat the process until you feel a
repeat the process until you feel a shift so those are the five steps to
shift so those are the five steps to
shift so those are the five steps to connect it flow now when I tell some
connect it flow now when I tell some
connect it flow now when I tell some people about connect to flow some people
people about connect to flow some people
people about connect to flow some people can say oh that wouldn’t work for me my
can say oh that wouldn’t work for me my
can say oh that wouldn’t work for me my life is pretty crappy you wouldn’t
life is pretty crappy you wouldn’t
life is pretty crappy you wouldn’t understand
understand
understand well statements like this really
well statements like this really
well statements like this really resonate with me and I’d like to tell
resonate with me and I’d like to tell
resonate with me and I’d like to tell you a personal story of how breath flow
you a personal story of how breath flow
you a personal story of how breath flow and gratitude liberated me from a very
and gratitude liberated me from a very
and gratitude liberated me from a very challenging period of my life almost
challenging period of my life almost
challenging period of my life almost eleven years ago I was sitting in my car
eleven years ago I was sitting in my car
eleven years ago I was sitting in my car at 3 a.m. in the morning pounding my
at 3 a.m. in the morning pounding my
at 3 a.m. in the morning pounding my fist into the steering wheel
fist into the steering wheel
fist into the steering wheel I had just left a casino my bank account
I had just left a casino my bank account
I had just left a casino my bank account was overdrawn I was over the limit and
was overdrawn I was over the limit and
was overdrawn I was over the limit and delinquent on 12 credit cards and lines
delinquent on 12 credit cards and lines
delinquent on 12 credit cards and lines of credit and I had just gambled away
of credit and I had just gambled away
of credit and I had just gambled away the last bit of cash I had to my name it
the last bit of cash I had to my name it
the last bit of cash I had to my name it was finally time to admit what I was
was finally time to admit what I was
was finally time to admit what I was ignoring I am addicted to gambling the
ignoring I am addicted to gambling the
ignoring I am addicted to gambling the first four months of recovery in
first four months of recovery in
first four months of recovery in particular my mind would drift and I
particular my mind would drift and I
particular my mind would drift and I would imagine I was sitting at a green
would imagine I was sitting at a green
would imagine I was sitting at a green felted poker table with playing cards
felted poker table with playing cards
felted poker table with playing cards and a stack of chips in front of me in
and a stack of chips in front of me in
and a stack of chips in front of me in my mind I would bet lots of money see
my mind I would bet lots of money see
my mind I would bet lots of money see myself winning the hand and then rake in
myself winning the hand and then rake in
myself winning the hand and then rake in all the chips I had won as the dopamine
all the chips I had won as the dopamine
all the chips I had won as the dopamine high of these daydreams faded a wave of
high of these daydreams faded a wave of
high of these daydreams faded a wave of negative thoughts would enter my mind
negative thoughts would enter my mind
negative thoughts would enter my mind and tell me things like no one can ever
and tell me things like no one can ever
and tell me things like no one can ever love you for what you’ve done you’re
love you for what you’ve done you’re
love you for what you’ve done you’re worthless with thoughts like this
worthless with thoughts like this
worthless with thoughts like this running through my mind i spiraled into
running through my mind i spiraled into
running through my mind i spiraled into a swamp of guilt and shame every once in
a swamp of guilt and shame every once in
a swamp of guilt and shame every once in a while I could find dry land by
a while I could find dry land by
a while I could find dry land by releasing my breath and finding moments
releasing my breath and finding moments
releasing my breath and finding moments of full deep breathing but it wasn’t
of full deep breathing but it wasn’t
of full deep breathing but it wasn’t enough my thoughts would quickly
enough my thoughts would quickly
enough my thoughts would quickly hijacked my mind and pull me right back
hijacked my mind and pull me right back
hijacked my mind and pull me right back down it wasn’t until I was teaching
down it wasn’t until I was teaching
down it wasn’t until I was teaching acting one summer at a performing arts
acting one summer at a performing arts
acting one summer at a performing arts camp for high school students that
camp for high school students that
camp for high school students that something shifted I was surrounded by
something shifted I was surrounded by
something shifted I was surrounded by friends who knew about my addiction and
friends who knew about my addiction and
friends who knew about my addiction and who still loved and accepted me for who
who still loved and accepted me for who
who still loved and accepted me for who I am I was so grateful to have friends
I am I was so grateful to have friends
I am I was so grateful to have friends like this in my life and even more
like this in my life and even more
like this in my life and even more importantly I saw that I was making an
importantly I saw that I was making an
importantly I saw that I was making an active contribution to all the high
active contribution to all the high
active contribution to all the high school students that were at this camp
school students that were at this camp
school students that were at this camp this camp was giving students from all
this camp was giving students from all
this camp was giving students from all over the United States an opportunity to
over the United States an opportunity to
over the United States an opportunity to be around other people who loved the
be around other people who loved the
be around other people who loved the arts as much as they did and an
arts as much as they did and an
arts as much as they did and an environment of support encouragement and
environment of support encouragement and
environment of support encouragement and appreciation they blossomed getting a
appreciation they blossomed getting a
appreciation they blossomed getting a lot of confidence and a lot of positive
lot of confidence and a lot of positive
lot of confidence and a lot of positive self-esteem throughout the camp I was so
self-esteem throughout the camp I was so
self-esteem throughout the camp I was so grateful to be here to be surrounded by
grateful to be here to be surrounded by
grateful to be here to be surrounded by my friends and to be teaching these
my friends and to be teaching these
my friends and to be teaching these students and I started realizing my
students and I started realizing my
students and I started realizing my negative thoughts were huddled in the
negative thoughts were huddled in the
negative thoughts were huddled in the shadows of my mind and they were being
shadows of my mind and they were being
shadows of my mind and they were being kept at bay by this floodlight of
kept at bay by this floodlight of
kept at bay by this floodlight of grateful thoughts every once in a while
grateful thoughts every once in a while
grateful thoughts every once in a while an unwanted thought
an unwanted thought
an unwanted thought scurry to the front of my mind and I
scurry to the front of my mind and I
scurry to the front of my mind and I would feel myself getting pulled down
would feel myself getting pulled down
would feel myself getting pulled down again but then someone or something
again but then someone or something
again but then someone or something outside of me would get my attention I
outside of me would get my attention I
outside of me would get my attention I would realize I was restricting my
would realize I was restricting my
would realize I was restricting my breath I would immediately exhale find
breath I would immediately exhale find
breath I would immediately exhale find this gratitude in few state of connected
this gratitude in few state of connected
this gratitude in few state of connected flow and then I would get back into
flow and then I would get back into
flow and then I would get back into action and continue to make a difference
action and continue to make a difference
action and continue to make a difference now today I’d like to tell you that my
now today I’d like to tell you that my
now today I’d like to tell you that my addiction is cured and that I feel
addiction is cured and that I feel
addiction is cured and that I feel gratitude 24/7 that’s not the case that
gratitude 24/7 that’s not the case that
gratitude 24/7 that’s not the case that wouldn’t exactly be being human however
wouldn’t exactly be being human however
wouldn’t exactly be being human however I can proudly tell you that it has been
I can proudly tell you that it has been
I can proudly tell you that it has been 10 years 11 months and 28 days since I
10 years 11 months and 28 days since I
10 years 11 months and 28 days since I last gambled
what keeps me going and keeps rescuing
what keeps me going and keeps rescuing me from any negative thought spiral I
me from any negative thought spiral I
me from any negative thought spiral I find myself in is the continuous flow of
find myself in is the continuous flow of
find myself in is the continuous flow of my breath and finding gratitude
my breath and finding gratitude
my breath and finding gratitude everywhere I can especially with the
everywhere I can especially with the
everywhere I can especially with the people who I’m interacting with and any
people who I’m interacting with and any
people who I’m interacting with and any given moment in closing I invite you to
given moment in closing I invite you to
given moment in closing I invite you to try using connected flow especially in
try using connected flow especially in
try using connected flow especially in moments of stress or negativity and I
moments of stress or negativity and I
moments of stress or negativity and I ask that you share this technique with
ask that you share this technique with
ask that you share this technique with others especially because there are a
others especially because there are a
others especially because there are a lot of people out there who are
lot of people out there who are
lot of people out there who are suffering the world itself seems to be
suffering the world itself seems to be
suffering the world itself seems to be in a state of fight flight or freeze
in a state of fight flight or freeze
in a state of fight flight or freeze right now and we’re all in need of an
right now and we’re all in need of an
right now and we’re all in need of an exhale followed by a deep inhale that
exhale followed by a deep inhale that
exhale followed by a deep inhale that reminds us that we’re all human we all
reminds us that we’re all human we all
reminds us that we’re all human we all have feelings and sometimes the most
have feelings and sometimes the most
have feelings and sometimes the most powerful way to share gratitude with
powerful way to share gratitude with
powerful way to share gratitude with someone is to listen and to let them
someone is to listen and to let them
someone is to listen and to let them know that they’ve been heard thank you
know that they’ve been heard thank you
know that they’ve been heard thank you for being such a lovely audience
for being such a lovely audience
for being such a lovely audience [Applause]
[Applause]
[Applause] [Music]
[Music]
[Music] [Applause]
[Applause]
[Applause] [Music]
[Music]
[Music] you
”
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