DaveAsprey: You'relisteningtoBulletproofRadiowithDaveAsprey.Today'scoolfactofthedayisthat3Dprintersarestartingtohelpusgrowtissuesandcreatereplacementbodyparts.Youmighthaveheardaboutthat,butresearchersatThePellingLabarestartingwithexisting3Dstructuresasascaffoldforcells,likeanappleslice.Sothey'llwashtheminsoapandwaterandsterilizeitandleaveafinemeshofcellulose,andthentheyinjecthumanstemcellsintoit,orhumancells,andthentheygrow.Sobasically,ifyoueverwantedanapplesliceofyourself,apparentlyyoucouldmakethat.Rightnow,ofcourse,anapplesliceisshapedlikeanear,butimaginethepossibilities.Onlyhalfofthemaregross.

Ifyouhaven'thadachancetocheckoutBulletproofSleepMode,youoweittoyourselftogivethisashot.I'velookedatallofthedifferentherbsanddifferenttechniquesforsleephacking,and,infact,mostofthestuffyou'llseewrittenontheinternettodayaboutblackingoutyourroomatnightandabout,say,takingcollagenbeforebedtimecamefromsomeoriginalpostsaboutincreasingsleepefficiencythatIwrote.IcreatedanewsupplementcalledSleepModesoyoucanpowerdowneffectivelyatnightusingsubstancesandtechniquesthataren'tcommonlyknownandaren'tcommonlyavailable.It'skindofeasytodrugyourselfwithherbs,butyouwakeupfeelinggroggy.

Instead,there'swaystogothroughyourbiochemicalpathways,soyoucantargetefficientsleep.Ithinkyouwanttocheckthatout.It'scalledSleepMode.It'sontheBulletproofwebsite,andit'saveryinterestingwaytosleep.IdothiswheneverItravel.Infact,Idoiteverynight,alongwiththespecialglassesandthingslikethatcalledTrueDark,blackingouttheroom,andalltheotherstuffatHeadStrongbutSleepModeisnewontheblock,andit'sapowerfulandaffordablewaytogotosleep.Hitituponbulletproof.com.

Allright.Today'sguestisaworld-renownedbreathingexpertwhospentthelast15yearshelpingthousandsofpeoplearoundtheworldwiththingslikebreathingdisorders,sleepdisorderedbreathing,highstresslevels,poorconcentrationandanxiety.He'swritteneightbest-sellingbooksonthissubject,includingsomethingcalled“TheOxygenAdvantage”,thatarefullofdifferenttypesofbreathingtohelpathletesimprovetheirperformance.Thisisaguywhohackedhisownasthmathroughthisbreathingtechniqueandhasbeenasthmafreeformanyyearssince.Hetravelsaroundtheworld,andwe'retalkingtohimtodayfromGalway,Ireland,andI'mtalkingaboutnoneotherthanPatrickMcKeown.Patrick,welcometoBulletproofRadio.

PatrickMcKeown: Thanksverymuch,Dave.Greattobehere.

DaveAsprey: Nowyouareahugefanofarelativelyoldbreathingtechniquethat,forourlisteners,isnottheWimHofbreathingtechnique,althoughIamabigfanofWimHof,aswell.Thisis,obviously,unrelatedtoWim'sstuff.It'scalledButeyko.Canyoutellmeaboutthis?

PatrickMcKeown: Sure,basicallyinthe1950sand1960stherewasaRussiandoctorhisnamewasConstantine,Dr.ConstantineButeykoandpartofhisresearchwasworkingwith

astronautsduringtheSovietspacerace.Sohisworkwastotrytofindwhatwastheidealcompositionofoxygenforrocketsfortravelupintospace.Soalotofresearchintermsofoxygen,breathing,etc.,andhealsoturnedtoEasternmedicine.Hetookalotfromyoga.Then,atonepoint,hewasobservingasickpatient,andheobservedthatthesickerthepatienttheheaviertheybreathed.Sohewondered,hesaid,"Wasittheirsicknessthatwascausingthemtobreatheharder,orwastheirhardbreathingfeedingintotheirsickness?"Hehadveryhighbloodpressureatthetime.Hestartedslowingdownthebreathandreallyquietinghisbreathing,andhewasfindingthathisbloodpressurewascomingdown.Soheputthatlinktogether.

ItcameoutofRussiain1990becauseofCommunism.WiththefallofCommunismitcameoutin1990,andIwasmainlyusedasamethodforhelpingpeoplewithasthma.Butthen,ofcourse,thebasicprinciplesarebreathethroughyournoseandbreathelightly.Don'tbreathehard.Sobreathethroughyournose,breatheusingthediaphragm,andhavegentlequietbreathing.That'stheprinciplesthatareespousedandanybreathingtechnique...andbythewaywe'renotsofarawayfromtheWimHofmethods.Wedoalotofbreath-holdstoo,butwedon'tdothehyperventilationbeforehand.Sowe'rebreath-holdingandstrongbreath-holding,butnottheheavybreathing.Ithinkshort-termhyperventilationisfine.It'sbringingonthatstress,youknow,thatstressinthebody?ButwhatwewanttodoisIwanttolookatbreathing24/7.SoifsomebodyisdoingtheWimHofmethod,andthey'retakingbigbreathsover30breathsthat'sfine,buthowaretheybreathingfortheother24hours?That'swhereIcomein.

DaveAsprey: Gotit.Thisisoneofthosethingswhereyouwouldhaveheardalmostnoonetalkaboutthis10yearsago.TheRussianspaceprogramhasprovidedsomanyamazingtechnologiesforbio-hackingthatmostpeopledon'tevenknowareRussian.ThecerebralelectricalstimulationthatIuseat40YearsofZenthatI'veusedforalmost20yearstoimprovemysleep,thesebreathingexercises,weirdmartialarts,likeIabsolutelyadoreRussianspacehumanhackingtechnology.EvenintermittenthypoxictrainingfromHeadStrongderivedthere,whichIthinkwe'regonnagetinto.ButwhydidyouzoominonButeyko'smethod,giventhattheseRussianhackersdoallsortsofcoolstuff?Bytheway,I'mnottalkingabouttheRussianhackerswhohackAmericanservers,andthenwehacktheirsback.That'smyoldbusiness.I'mtalkingabouthumanhackers,justsowe'reallclear.

PatrickMcKeown: Sure.

DaveAsprey: ButwhyButeyko?

PatrickMcKeown: Icameacrossitbyaccident.SoIhadasthmafor20years,andIdidn'trealizeatthetimebutbasicallyIwasconstantlytiredinschool.Mynosewasconstantlystuffedup,andIwasamouthbreather.Soyou'rehavingasthma.You'retired,andyoudon'talwaysputthesethingstogether.NowI'dbeentodoctors.Iwasinandoutofhospitalafewtimes.Igraduatedwithacompletelydifferentdiscipline.IreadanarticleinanIrishnewspaper,andittalkedabouttheworkof

theRussiandoctor.Iwentinonline,andtheinternetwasinitsinfancy.Therewasanexercisetoopenupthenose,soIpracticedit.It'sbasicallybreathein,breatheoutthroughyournose,pinchyournose,andgentlyholdyourbreath,andnodyourheadupanddownforaslongasyoucan.Iwasabletofreemynose.

Ithenmadeadeterminedefforttoswitchtonosebreathing,andIkeptmymouthclosed.Iwasfeelingverysuffocated,butIkeptondoingit,andIremembergoingtosleeponthesecondnight.ItwasthefirstnightIwokeupfeelingalert.Now,oftentimeswehearofasthma,butwedon'tputtheconnectionwithrhinitis.Rhinitisisastuffyorblockednosebecausewhateverishappeninginthelowerlungstravelsuptotheupper,andwhateverishappeninginthenosewilltraveldowntothelower.Butalsowedon'tputtheconnectionwithsleep,anditliterallytransformedmylife.Iwasinthecorporateworld,butIwasoneofthesecharacters,anditwasprobablypartofmybreathing.Iwasverystressed,mouthbreathing,etc.,andImadethenadecisiontochangecareers.SoIwenttoRussia.ItrainedinRussia.IwasaccreditedbyDr.Buteyko.Icameback,andtherestishistory.

DaveAsprey: Now,whenIwasakidIhadasthma.IrememberonenightIwokeup,andgoingupstairs,kindalikecrawlingtomyparent'sbedroom,andbeinglike,"Ican'tbreathe."Andthey'relike,"What?"

PatrickMcKeown: Yes.

DaveAsprey: Youknow,thefreakingoutsort-ofsituation,butthatwasonlyafteritgottothepointwhereIthoughtIwasgonnapassout.Idon'tknow,whenyou're10youdodumbstuff.ItturnsoutIwaslivinginabasementthathadtoxicmoldinit.

PatrickMcKeown: Yes.

DaveAsprey: Whichalwayscausesrhinitis.I'vehadstrepthroatorsinusinfectionslikeeverymonth.Soalotofpeople...infact,Iwasdaysawayfromhavingsinussurgeryinmyearly20s,whenIfiguredoutsomewaystofixmysinusesthatactuallyweren'tbreathingrelated.Theyweremorejustaroundgettingthecrapout,andnowit'srareformetohaveasinusproblematall,andIcanbreathethroughmynose.ButI'mguessingthathalfofpeoplelisteningrightnowreallydon'tbreathethroughtheirnosebecauseit'sinflamed.

PatrickMcKeown: Yep.

DaveAsprey: Howdoyouuseyourbreathingtechniquesifyournoseisclogged?

PatrickMcKeown: Itwasdiscoveredbackin1923ifyouholdyourbreath,andbyholdingyourbreathyou'rebuildingupcarbondioxideintheblood-

DaveAsprey: Yep.

PatrickMcKeown: -andthetheorybehinditwasthatthebuildupofCO2openedup,ordecongested,thenose.Nowtheremightbeotherthingsgoingon.Asyouholdyourbreathyouactivatethestressresponse.Asyouholdyourbreaththerecouldbeabuildupofheatinsidethenasalcavity,andalsoabuildupofnitricoxide.Sotherecouldbeanynumberoffactorsthere,butliterallyI'veusedbreath-holdingtodecongestnosesinabout7,000individuals.Andit'sareally,reallywonderfulandeasywaytodoit.

DaveAsprey: SoI'mgonnagetonaplane...andjustfulldisclosure,IjustgotbackfromBurningMan,andIgotdustinmyeye.Igotalittleeyeinfectionthatirritatedmysinuses,andIgotasinusthinggoingonfor,like,thefirsttimeinayearI'dsay.SoI'malittlecongested.I'mgonnabegettingonanairplane.

PatrickMcKeown: Okay-

DaveAsprey: WhatdoIdo?Realtimehackinghere.

PatrickMcKeown: Okay,welldothisformenow.Justblockonenostril,andtakeabigbreaththroughit.

DaveAsprey: Throughtheonethat'sblocked?

PatrickMcKeown: Anyone.Okay,andnowtrytheotherone.Trytheothernostrilthenwhenever[crosstalk].

DaveAsprey: Oh,youwantmetolettheotherbreathout?Okay.

PatrickMcKeown: Yeah,noofcourse.

DaveAsprey: Likebreatheouttoo?Okay.

PatrickMcKeown: AllI'mdoingislistening.

DaveAsprey: Okay.

PatrickMcKeown: Okay,fromwhatI'mpickingupnow—andit'snotgoingtobeperfect—butI'mpickingupthattherightseemstobefreerthantheleft.Thereseemstobemorerestrictionontheleft.

DaveAsprey: Iputozonegasuptherightnostrilrightbeforetheshow.Ididn'thavetimetodotheleftnostril,whichismynormalhackforthis.

PatrickMcKeown: Okay,soyourleftnostrilisalittlebitmorecongested.Sowealwaysdothatfirstofall,andthenliterallyit'saboutjustkeepingthemouthclosedandtakeanormalbreathinthroughyournose.Anormalbreathoutthroughyournose.Onlynormal,butanywayI'lltryitagain.

DaveAsprey: Okay.

PatrickMcKeown: Justanormalbreathinthroughyournose.Anormalbreathoutthroughyournose,andpinchyournosewithyourfingers.

DaveAsprey: Withmylungsempty?

PatrickMcKeown: Yeah,justafteranormalexhalation,pinchyournoseandswayholdingyourbreath.Keepholdingyourbreathuntilyoufeelarelativelystrongairshortage.Sokeepholdingyourbreathuntilyoufeelafairlystrongairshortage.Sowhatyou'redoingthereisjustchangingbloodgasses,andasyouholdyourbreathnitricoxideisgoingtobereleasedfromtheparanasalsinusesintothenasalcavity.Whenitgetsprettytoughletgo,butbreathinthroughyournose.Sowhenitgetsprettytoughletgo,andthencalmyourbreathing.Alwaysquietenyourbreathingattheendofit,butbreathinandoutthroughyournose.Now,ifyoutrythatsixtimes[crosstalk].

DaveAsprey: Actuallythatdidsomething.

PatrickMcKeown: It'svery,veryeffective,andevenwithhayfever.

DaveAsprey: Holycrap.

PatrickMcKeown: Soitwilltendtoopenupyournoseprettyeasy.

DaveAsprey: Allright.Ifyouwanttoseemerockingbackandforthholdingmynose,bulletproof.com/youtube.Thisismostly...mostpeoplearelisteningintheircarsoratworkrightnow,butifyou'rewatchingthisonYouTubeIdidjustlookstrange.MyGod,thatactuallymadeadifferencein...andyousaydoitsixtimes?

PatrickMcKeown: Yeah,soyoudoitonce,andthenwaitaminutetorecover.Theminuteisjusttoallowyourcarbondioxidelevelstogobacktonormal.Youdoitagain.Soyoudoitaboutsixtimes,andthefifthorsixthtimesyoustarttofeelitopenupforyou.Now,ifsomebodyhasadeviatedseptumorreallybadstructuralissueswe'renotgonnahelpthat,butmostpeoplethough,mostpeopleit'sreversible.Like,I'veonlyhadabout15peoplethatI'vehadtosay,"Ican'thelpyou.YouhavetogobacktoyourENT."Andthat'soutofthousands.That'sworkingwithpeoplesince2002usingthis.

DaveAsprey: Thatisremarkable.Allright,soifyou'relisteningtothisandyoumissedtheinstructionsyoubasicallycloseyourlips,breatheinnormallythroughthenose,breatheoutsoyourlungsaremostlyempty,holdyournoseandholdyourbreathuntilyou'rekindadesperatetobreathe,andthenbreatheinnormallythroughthenose.

PatrickMcKeown: Yeah,andsway.

DaveAsprey: Oh,youhavetosway…[crosstalk].Okay.

PatrickMcKeown: Oryoucouldwalkaround.It'sjusttodosomephysicalmovement.Soyou'repushingyourselfalittlebittobuildupthatairhunger.Whentheairhungergetsprettystrongyouhavetoletgo,butyouhavetobreatheinthroughyournosebecausenitricoxidewillhavebeencontinuouslyreleasedintothenasalcavity.Andwewanttocarrythatnitricoxideintothelungs,becausethereit'sgoingtohelpopenupthebronchioles.Soyou'renotonlyopeningupthenose,butyou'realsogonnahelpopeninguptheairwaysaswell.Thelowerairways.

DaveAsprey: Now,forlistenerswhodon'tknowaboutnitricoxidewillyouwalkthemthroughwhatitdoesinthebody?I'mprettysureyouknowaboutthat,becausesomepeopledon'tevenknowwhatnitricoxideis,orhowrecentlywediscoveredit.Sokindagiveustheeducationonthat.

PatrickMcKeown: Sure,sothebackgroundisfordecadesscientiststhoughtnitricoxide...theyfounditveryhardtobelievethatagasthatwassotoxicoutsidethehumanbodycouldactuallybehelpfulwithinin,becauseit'sresponsibleforpollution.Itwasthroughresearchersthatdiscoveredit,thatnitricoxidehasarelaxingeffectonthebloodvessels.Sofromacardiovasculareffecttheyputthatconnectionthere,andthenthedrugcompaniesstartedputtingalotofresearchintothebenefits,ortheeffects,ornitricoxide.And,ofcourse,onetabletcameoutofthat,andthatwasViagra.Sonitricoxideisoneofthosemolecules,itwasreferredtoasthemightymolecule.Thattheycanuniteallthemajordisciplinesofmedicine.Itplaysaroleinneurotransmission,andthat'sinthebraincellscommunicatingwitheachother.Itplaysaroleinthesignalinginthecardiovascularsystem.Itplaysaroleinhomeostasis,inkeepingthebodyinbalance.Itopensuptheairways.Itsterilizestheincomingair.Itreversesthebuild-upofplaque,reversesthebuild-upofcholesterol.It'satremendousmolecule.

Now,itisproducedinvarioussitesinthebody,butifyoubreathethroughyournosetheparticlesperbillionare50timesasbreathingthroughyournose,andifyoubreathethroughyourmouthit's10.Now,oneofthemajorbenefits,fromabreathingpointofviewofnitricoxide,iswe'resittingupright.Mostconcentrationofbloodisinthelowerlobesofthelungsandnitricoxide,whenyoubringairthroughyournoseandyoubreatheslowly,youcarryahighconcentrationofnitricoxideintothelungs.Andnitricoxideshiftsthebloodfromthelowerlobesofthelungstotheupper.Soyougetabetterventilationprofusion.Also,if,forinstance,we'rebreathingthroughthemouthwe'reactivating,generally,theupperchestbecausemouthbreathingisfastbreathing,andfastbreathingisonlyventilating,moreso,theupperlobesofthelungsratherthanthelower.Whenyoubreathethroughyournoseyou'llnaturallyactivatethediaphragm,sowe'reallaboutdeepbreathing.Sometimespeoplesaythatwe'retalkingaboutshallowbreathing.No,we’renot.

Adeepbreathmeansyou’reusingthediaphragm,andifyoubreathethroughyournose,whichweshoulddo,weactivatethediaphragm,bothduringour

sleepandalsoduringwakefulness.Sonitricoxideisoneofthosebrilliantgasses,andIthinktheimportanceofnosebreathing,David,weknowthat50%studiedchildrengoaroundwiththeirmouthopen,50%.Thesekidscanhavespeechdifficulties.Theyshowthattheyhavepooreracademicperformance.They'remorelikelytohaveADHDinschool.They'remorelikelytohavesleepdisruptions,sleepdisorderedbreathing,andnobody'stellingthesekidstobreathethroughtheirnoses.Ithinkit'sacarcrashwaitingtohappen--andthat'snotjustkids.Ofcourse,it'sgonnatranslateintoadultsaswellbecausemostpeoplewithrhinitis,orwithasthma,thereisanincreasedtendencytomouthbreathe.Andwithanxietythere'sanincreasedtendencytofastbreathe,andyetit'strue,thebreaththatwecaninfluencemanyfunctionsofthebody.

It'snotabouttakingthenormallybutit'stoldthatbigbreath...Ihearitsooften,"Fillyourlungsfullofair.Takeadeepbreath.Takeabigbreath,"andIabsolutelycringewhenIhearit.Becauseit'slikesomebodywho'seatingenoughfoodtogivethemenoughcalorieseveryday,it'sliketellingthosepeopletoeatevenmore.Airisgood,buttheremustbeacertainamountofitthatwebreathe.Nottoomuch,nottoolittle,justright.

DaveAsprey: There'sdefinitelysomethinggoingonwithyourmitochondria.Theyneedsomeamountofoxygen,butalotofpeopleknowthis.Youbreathein,andwhenyoubreatheoutmostoftheoxygenyoubreathedingetsbreathedout.

PatrickMcKeown: Yes.

DaveAsprey: OneofthethingsIdidforawhileisIwouldbreathethroughoxygenscrubbers.ThisisfromtheRussian,notspaceprogrambutthejet-fighterprogram.TheRussiansfiguredoutthatitcostsalotofmoneytopressurizeajet,butitdoesn'tcostalotofmoneytoteachapilottofunctioninlowoxygenenvironments.Sotheydevelopedthistechnologytoallowyoutoacclimateupto15,000feet.Sotheycouldhavejetsthatwouldflyupto15,000feetwithnopressurizationthatcostsverylittletobuild.Inordertodothat,I'dbreathethroughthesechemicaloxygenscrubberstogetmyoxygenlevelsinmyblooddowntoabout87,butittakesmanybreathsjusttodepletetheoxygenthatalreadycameoutofmylungs,ifyoubreathethesameairoverandover.

PatrickMcKeown: Yes.

DaveAsprey: Whichisn'twell-known,soforpeoplewhoarethinking,aftertheyjustheardyousaythis,"Hey,youknow,youcan'tdothat.You'lldie,"orsomethinglikethat.It'ssort-oflikesaying,"Ifyoutryintermittentfastingyou'lldie."No,actuallyyouwon't.

PatrickMcKeown: Yes.

DaveAsprey: Becausethere'splentyofoxygeninthere,youjustfeellikeyou'regoingtodiewhenyouholdyourlungsemptylikethat,butreallyyouhaveacoupleminutesbeforeyoudie.

PatrickMcKeown: Well,youknow,whenyoufeeltheairhunger,theairhunger,undernormalcircumstances,isCO2.AndthestimulustobreatheistobreatheoutexcessiveCO2,soifweholdourbreath,orreduceourbreathing,andwe'refeelingthatwe'renotgettingenoughair,it'scarbondioxidethat'sgeneratingthatfeeling.It'snotoxygen,so...andtheotherthingis,Iwastalkingaboutnosebreathing.Ifyoubreathethroughyournosearterialoxygenuptakeincreasesby10%,butalsoend-tidalCO2ishigher.Whatmostpeopledon'trealizeisthatwhenoxygentransfersfromthelungsintothebloodit'spickedupbyhemoglobin,andmostoxygeniscarriedinthebloodbyhemoglobin.Inorderforittobereleasedfromtheredbloodcellstothecellsit'snecessarytohaveapartialpressureofcarbondioxide.

Inotherwords,oxygenisreleasedinthepresenceofcarbondioxide,butyet,mostpeopletalkaboutbringingoxygenandgettingridofcarbondioxide.Yes,it'struethatwebreathetogetridofaccessCO2,butweneedtoretainacertainquotienttoallowtheoxygenthat'sinthebloodtogetreleasedtothecells.Socarbondioxideisactuallyveryimportantforthecellstoreceiveoxygen.

DaveAsprey: Thatisabsolutelytrue,andpeopletalkaboutthesealkalinedietsandthingslikethat,butthebiggestthingthatmakesyourtissuesacidicwouldbecarbondioxidemakes...whatisitcarbonicorcarbolicacid?I'mforgettingwhichone.

PatrickMcKeown: Well,carbonicwouldbethepreferred,butthehydrogenironwouldbethe...sobasicallyit'scarbondioxideintheblood,it'llform...sorry,you'reright,carbonicacids.Thenitdissociatesit-

DaveAsprey: Soitiscarbonicacid.

PatrickMcKeown: -intohydrogenironandbicarb,yep.

DaveAsprey: Andsothat'skindafunny,butifyou'reworriedaboutthisalkalinething,wellthatwouldbecontrolledbybreathingmorethananythingyouputinyourmouththatyouswallow.

PatrickMcKeown: Yes.

DaveAsprey: Well,Iguessyoucanswallowairbutthat'snotwhatI'mtalkingabout.Soit'safascinatingsystem.ThewayIfirstbecameawareofthis—notButeykobreathingspecifically—butabout15yearsagoafriendofminesaid,"HeyDave,Iwantyoutotrythisdevice,"andIhaditfor,maybe,amonth,butitwastooexpensiveformetoaffordtohaveitathome.Butitwasafeedbacksystembasedonbreathgas.Sowhenyoubreatheout,itwouldmonitorwhatwascomingoutthroughyournose,andyoucouldconsciouslycontroltheamountofcarbondioxidejust

bythinkingaboutit.Itwastheweirdestthingever.IwishIwouldhavehaditfor,like,ayearanddoneitregularly,butIdidn't...justeconomics.Someofthisbio-hackingcangetveryexpensiveveryquickly.Infact,haveyoueverplayedwithasystemlikethat?

PatrickMcKeown: Idon'ttendtobecause,likeIsaidtoyouatthevery...I'matotaltechnophobic,andwhenI'mworkingwithsomebodyIwanttogivethemtheskillstodoitbecauseIreallyfeelintoday'sdayandage,andlikeyoucallmeold-fashioned.I'monly43butmostthingsaretakingourattentionoutwards,andIwanttobringpeople,fromtheirmind,Iwanttobringtheirattentioninward.SoIamteachingthemtoslowdowntheirbreathingandtosoftenthebreaths.Wecanchangebodytemperatureinafewminutesfromdoingit,soIwantthepersontobetheirownbiofeedback.Sothat'sthewaywedoit.

DaveAsprey: Iappreciatethatverymuch,andcertainlymyownpathhasbeenthatI'veusedtechnologytoshowmeastatesoIcanlearnhowtogettherefaster,butifyouneedthetechnologyallthetimeyou'redoingitwrong.Youshouldn'tbeacyborgbutit'scooltojust...it'shardforyouandmetotellsomeone,"Hey,changetheexhaustgascomingoutofyournose."Wemightbeabletosay,"Okay,breatheinthiscertainway,"andit'llprobablyhappen,butifIcangetabeepwhenitsays,"Okay,youjustdidit,"andyou'relike,"Okay."Forsomereason,formethatincreasesmyabilitytolearnmorequicklywhatthesameis.

PatrickMcKeown: Sure,sure.

DaveAsprey: Samewithbrainstatesandadvancedmeditationandstuff.ThenIfirstbecameawareofButeykobreathing,notfromtheweirdRussianstuffthatIliketotryandreadonlyafterit'stranslated,unfortunately.Idon'tspeakanyRussian.But,IthinkitwasapostfromDr.Mercola,whowasjustuphere.Iinterviewedhimsittingrighthereacoupleweeksago.Hepostedaboutthis,maybefiveorsixyearsago.Howhe'dstartedgoingforlongwalks,onlybreathingthroughhisnose,andthatwasbased,probably,onaconversationwithyou.Isthataccurate?

PatrickMcKeown: Yes,inaroundthetime,Ithinkitwas2013.

DaveAsprey: Yeah.

PatrickMcKeown: Dr.MercolastartedinvestigatingwhatwasButeykoabout.Hestartedlookingatit,anditmadesensetohim,anditmadesenseforhimtobringitintohisphysicalexerciseaswell.Sotheverysimplethingofbreathingthroughthenose,it'ssosimplebutyet,it'scompletelyoverlooked.Justeventogiveyouacoupleofpointsofit,ifwehaveourmouthopenduringchildhooditcausescranialfacialchanges,includingsettingbacksofthejaws,narrowjaws,smallerairways,etc.Thatchild,then,isathigherriskofobstructivesleepapneafortherestoftheirlife,andbreathingthroughthemouthenteringduringadulthood,asIsaidearlieron,hasgotconsequences.Buteykois...weneedacertain

amountoffoodeveryday;nottoomuch,nottoolittle.Wealsoneedacertainamountofwatertodrinkeveryday;nottoomuch.Wecanoverdrinkwater,aspeopledosometimesinenduranceevents.[crosstalk].

DaveAsprey: Yes,andthentheydie.

PatrickMcKeown: Theydie,yeah.Unfortunately.Butair,nobody'stalkingabouthowmuchshouldwebreathe?Yet,manythingsarechangingourbreathingpatterns.Stress,processedfoodsactuallydoincreaseourbreathing,lackofexercise,excessivetalking,andthesearefactorsthatarechangingourbreathingpatterns.Ifwebreathemorethanwhatthebodyneedsoveracertainperiodoftime,wedevelopahabitofchronicover-breathing.Butifwe'reinthestateofbreathingtoomuch,andwe'rebreathingusingthemouthortheupperchest.SowhatI'mlookingatis,whenI'mlookingatsomebodybreathingI'mlookingattheaptitudeofthebreath.I'mlookat,isthereanaturalpausebetweenbreaths?I'mlookingattheregularityofthebreath.Wemeasureourbreathallthetime,sowithallofthatinformationwechangedtheirbreathing,andbychangingtheirbreathingwecanchangetheirlife.AndIdon'tmeantosaythatinjustacrude,justputitouttheresort-of...no.

It'stremendouswhatwecandobychangingthebreathe,andagainIwanttomaketheemphasisthere'ssomuchinformationoutthereabouttakingbigbreaths,hardbreaths,andit'sthewrongthingtodo.AsIsaid,ButeykodidgetalotofhisinformationfromtheEasternworld.There'sayogateacher,areallygoodone,intheStates,inSeattle.HernameisRobinRothenberg,andshe'sayogateacherforabout30years,andshe'swritingabooknow.She'sgoingbacktothebasicsofyoga.She'sgoingbacktothesutras,andshe'slookingathowisbreathingdescribedtwoandahalfthousandyearsago?

DaveAsprey: Wow.

PatrickMcKeown: She'sgoingbackasfarbackasshecangotofindouthoweverythingwasdescribed.Breathingwasdescribedasbeingsubtleandlight,nothard,andyet,themessagehasgotdistortedasitpasseddownthetelephonewires.Shewillhaveabookout,I'mnotsurewhen,butwe'rejustindiscussionsonitatthemoment.IthinkthisistremendousbecauseIthinkweneedtochangetheideaaboutbreathingbecausewithbreathinglessismore.

DaveAsprey: Interesting,BulletproofheadquartersisinSeattle,somaybeI'llhook-upwithRobinwhenI'mdowntheretomeetwiththeBulletproofteam.

PatrickMcKeown: Yes.

DaveAsprey: Thatwouldbekindacool.

PatrickMcKeown: She'sgreat.

DaveAsprey: SoI'llaskyouforanintroafterwards.It'sreallyinterestingbecausethere'santi-agingapplicationsheretoo.Oneofthethingsthat'sshowntohelpyoulivelongeris,notnecessarilyeatinglesscalories,althoughtherearesomestudiesaboutthat,butcertainlyeatinglessfrequently.Whereyoudealwithallthemetabolicbyproductsofthat,andtherearesome,Iwouldcallitnotverysciencebasedthings,thatsay,"YouhaveXnumberofheartbeats,"or,"Xnumberofbreathsyoucantake."Ithinktelomeresmightbealittlebitmorerelevantthanthat,buttherearesomelimits.Soifyoureduceoxidativestressinthebody-

PatrickMcKeown: Yes.

DaveAsprey: -bybreathingless,thatcouldbegoodforyou.

PatrickMcKeown: Yes.

DaveAsprey: Butalsonotenoughoxidativestressisbadforyou.

PatrickMcKeown: Yes.

DaveAsprey: HaveyouseenanystudiesonpeoplelivinglongerfromusingButeykobreathing?

PatrickMcKeown: We'venotstudiesonit,butIlookedatthatintermsofbreath-holdinginathletes,andIfounditvery,veryinteresting.Anactualfact,triathletestheyhadthemdothreemonths[inaudible]breath-holding,whichwillbepartofwhatwedoanyway.Theyfoundout...itsaidinquotesoxidativestressoccurrednomore.Now,there'sbeenafewstudiesalongthoselines.IntermsofhighCO2...I'llgiveyouanexample.Oneiscalledanakedmolerat.It'saratthat'sinEastAfrica.

DaveAsprey: Ilovethoseguys.That'smyspiritanimal.

PatrickMcKeown: They'requiteuglylookingcreatures.They'venofur.Theyliveunderground,andtheyliveforabout30.Theircousins,thenormalratorsmallcreature,isgonnalivemaybeforabouttwoyears.Scientistswerefindingitlike,"What'sgoingonhere?"Sotheyeveninjectedthenakedmoleratswithcancer,andtheyfoundthattheywereabletoresistthecancer.Thenakedmoleratsliveinaverylowoxygenenvironmentbecausethey'resodeepunderground,butthehighcarbondioxideconcentration.They'refeelingthatsometimes...thescientistsarefeelingthatit'sthehighconcentrationenvironmentthat'shelpingwithoxidativestress,andagain,there'saresearchercalledRayPeatinPortlandinOregon,andhe'slookedatcarbondioxideforprobablydecades-

DaveAsprey: Yeah.

PatrickMcKeown: -andproducedtremendousstuff.In2017Inoticedtwopaperscomingout,andtranscutaneousCO2injectedintoarathasrepairedmuscleinjurysomuchquickerthancontrols.Sothere'ssomethingincarbondioxidethatweneedtobeinvestigatingandteasing,andIknowit'snotabsolutelyperfecttheory,butthere'ssomethingtherethatIthinkwillwarrantfurtherinvestigation.Breathing,ofcourse,isgoingtobeinstrumentalindeterminingarterialCO2.

DaveAsprey: You'reright.There'salotofstuffthathasn'tbeendone.PeoplearefocusedonVO2max.It'salmostlikethisbiastowardsoxygen,notrecognizingthatyoucannotuseoxygenwithoutCO2.

Anotherquestionforyou,andforlistenersIapologizeifwegetalittletechnicalhere,I'llexplainthequestionasIgo,eventhoughyoumayalreadyknowthis.There'sthreekindsofnitricoxide.Yougoback10yearsnooneknewnitricoxidematteredbecauseit'sasignalingmolecule,butit'sonlypresentforabriefperiodoftime.

PatrickMcKeown: Yes.

DaveAsprey: ByusingButeykoyou'reactuallychangingcarbondioxide,whichalsochangesnitricoxide.Butthere'ssomethingcallednNOS,whichisneuronalnitricoxide,andthat'sstuffinthebrainyouwant.There'ssomethingcalledeNOS,whichisendothelialinsideyourcirculatingsystem.Thisiswhyyoutakenitroglycerinifyou’reabouttohaveaheartattack.Thisisreallygoodforyou,butthere'ssomethingcallediNOS,whichisinduciblenitricoxide,andiNOStriggersinflammationandmessesyouup.IknowaboutthesethingsbecauseIusedtohaveaproblem,probablyfromtoxicmold.Idon'tknow.ItwasametabolicdysregulationwhereIwouldcreatetoomuchinducibleNOSthatwouldcauseweirdheadaches,allsortsofjustbadstuffthroughoutthebody.Doyouknow,doesButeykobreathingaffectonlythegoodnitricoxide,orarewegettingbadnitricoxidefromit?

PatrickMcKeown: Wedon'tknow.Intermsof-

DaveAsprey: Darn.

PatrickMcKeown: -whereI'mlookingatinformation,itwouldhavebeenprimarilywhenitwasmyworkwithasthma.

DaveAsprey: Okay.

PatrickMcKeown: Basicallyif,forinstance,therewasalotofinformationinthelungtissueI'dsaynitricoxidelevelswouldbehigher.OneofthetheoriesbehinditwasthatthebodywasproducingmoreNOtotryandcrowdtheinflammationinthefirstplace.SoIhaven'tlookedatitenoughtogiveyouadirectanswer,andyouknow,eventhoughButeykohasbeenaroundforalongtime,we've70inclinicaltrials,butthey'veallbeennamedwithasthma.I'vebeeninvolvedwithafewof

them,IhaveoneclinicaltrialIwasinvolvedwithforrhinitis,butotherthanthatwehaven'treallyinvestigated.Butifwelookatthepremiseofslowbreathing,andtherewasastudyatStanfordMedicalSchooldoneinMarchofthisyear.Theyfoundthatwe'reallawareofpacemakerintheheart,buttheysaidthere'sapacemakerinthebrain.

Ifyoureally,reallyslowdownyourbreath,youchangethementalstate,andyoucanchangeitquitequickly.Itwassomethingthatwewereexperiencingwithourpatients,becausewehadpeoplecominginwithsay,panicdisorders,andthey'dbesighingalot,anddidalotofupperchestbreathing,andtheyhaveanaversiontosuffocation.[inaudible]givingthemasmalldoseofsuffocationbecauseI'mimprovingtheirbody'stolerancetoCO2.Wewouldnoticethattheygetcalmerbyliterallychangingtheirrespiratoryrateandtheirtotalvolume.Inotherwords,we'relookingattheentireconceptminutevolume.Sothere'sstudies,whichwecanalwaysrelatetoButeyko,andevenfromthehypoxictraining.Ilookatwhat'shappeningduringbreath-holding.Let'ssayyousaidthatyoucoulddroptheSpO2downto87%,wellwecandothatveryeasily.Wedoitdownto...Idon'twanttogobelow80%,butwe'lltryandgetitdownto85%orthereabouts.Thenanothereffectofwhathappensshort-termbreath-hold,whenthathappensintheblood,what'shappeninginthebody?

Sowecankindofextrapolate,basedonwhat'salreadydoneandusingsomethingsimilartowhatwe'redoing.Sotheinformation,there'smoreandmoreinformation.Ithinkthere'satremendouswealthofinformationcomingoutmostrecently,especiallyinthelastfiveyears.

DaveAsprey: Ithinktheinternetishelpinggreatlywiththis,andjusttheabilitytohavecheapcensors,sowecanmonitorandmeasurewhatwouldhavecostamilliondollarsnowforalotless.It'sreallyinteresting,becausewhenIstarteddoingyogaalmost20yearsago,andsomeofthesedifferentalteredstates,breathingtechniques,particularlyholotropicbreathing.StanGrof,theinventorofthatwasjustoneBulletproofradio,andhewasattheBulletproofpersonaldevelopmenteventcalledBeUnlimited.Theguy's90-somethingyearsoldandstilldoingwell.Butitwasfascinatingtome,becauseIrealizedifIexhaledandheldmybreathempty,thewayIjustdid,immediatelyIgotthis,"I'mgoingtodie"sensation.Ihadthesamething.Iusedtothinkyouhadtoeatsixoreighttimesaday,oryourmetabolismwillcrash.ThiswaswhenIweighed300pounds,andIwasdoingallthatstupidstuffthatdoesn'tworkthattheysayworks.AndIrealizedthatalmosteverytimeyourbodysaysyou'regoingtodieyou'reabout90%ofthewayawayfromdying.

Soyouhavethisincredible,innate,Ibelieveit'samitochondrialemergentphenomenon,butanincrediblyinnatethingthatsays,"Don'tdoanything,evenalittlebit,thatmightkillyou."Soyouendupbreathingthewrongway.Youendupeatingtoooftenandtoomuch.

PatrickMcKeown: Yes.

DaveAsprey: Youendupjustdoingeverythingwrong."Oh,Ican'tgetalittlebitcoldbecauseImightfreezetodeath."Itturnsoutthatcoldshower...Soifyou'relisteningtothis,andyoubreatheout,andholdyourlungsempty,andifafterfivesecondsyou'relike,"I'mgonnadie,"youneedtodosomebreathwork.

PatrickMcKeown: Yes,yep.

DaveAsprey: It'sreallyimportant.

PatrickMcKeown: It'sveryinteresting,yourcomment.Weusebreath-holdtimeasameasurementofrelativebreathingvolume.Sosomebody[inaudible]sports,andtheyhavealowbreath-holdtime,orsomebodywho'sgettingcaughtforair,theyhavealowbreath-holdtime.Themeasurement,it'scalledinButeykoit'stheCP,orin“TheOxygenAdvantage”wecallitBOLT.IfIwastakingasmallinbreathinthroughyournose,asmallbreathoutthroughyournose,andyoupinchyournose,andyoucontinueholdingyourbreathuntilyoufeelthefirst,distinctreactionofthebodytobreathe.

DaveAsprey: Mm-hmm(affirmative).

PatrickMcKeown: Thelongerthebreath-holdtime,thebetter.It'sareallygoodmeasurement.It'snotperfect,butoneauthorWilliam[McKarn],hewroteabook.It'squiteawell-knownperformancebookintheStates.Hesaidthatifanathleteexhale,theyshouldbeabletoholdtheirbreathfor40secondsbeforetheurgetobreatheisinitiated.Wealsolookforagoalof40seconds.Now,I'veworkedwithworld-classathletes,evenyesterdayIworkedwithaprofessionalMMAfighter.Now,hehadaprettygoodBOLT.Itwas36seconds,butIsaidtohim,"Unfortunately,that'sunusual."ButinMMAtheseguysreallyhavetobeatthetopoftheirgame.ButIhadsprintersat20seconds.IhadoneIrishOlympian,12seconds.Wereallyhavetolookat...yes,Itotallyagreewithyou,ifoneofyourlisteners,iftheybreathein,breatheout,andtheyholdtheirbreath,ifthey'vegotaveryshortbreath-holdtimeit'sreallyworthwhiletolookattheirbreathingbecauseitwouldindicatethatthey're[inaudible]much.

There'sgonnabemoreexcessivebreathingduringrest,harderbreathingduringsleep,andharderbreathingduringexercise.Lightbreathingisgood.Ifyouwentforarunwithaneliteathlete,thatathleteshouldbebreathinglightlyforthatrun.Andconverselyifyoucanimaginesomebodywho'sveryunfitandoverweightandthey'rewalkingdownthesidewalk,theirbreathingishardandheavy.Iftheytrytogetupthestairstheyrunoutofair,it'snotagoodsignofhealth.

DaveAsprey: Now,wehaveagroupofpeoplelisteningtoBulletproofradiowhoareenduranceathletes,ultra-enduranceathletessomeofthem.IknowbecauseIendupgettingtoemailandcommunicatewiththem,andwehaveotherswhodoprobablymoreofthestuffthatI'mafanof,interval,high-intensityintervaltraining,sprints,liftingheavystuff,justbecauseyoucangetmoresignalintothe

bodyinlesstime,andI'mlazy.Also,I'mprobablynotanendurancegenetictype.Sowhat'sthedifferenceforsomeonewhodoessprinting,andisfocusedonstrength,sayapower-lifterorsomethingversussomeonewhowantstoberelativelythinandrunforlongdistancesoftime,likeatiger'schasingthem.Anydifference?

PatrickMcKeown: Sure.[inaudible]trainingthatIwouldchangewiththat.Togiveanexample,IwasworkingwithNotreDameathletes,theywere400-metersprinters,andtheirnames...Icangive...likePatrickFeeneyandChrisGiestingbecausetheymadeitpublic.

DaveAsprey: Bignames,yeah.

PatrickMcKeown: Ilookedattheir400-meterdash.Anathleteismostfatiguedatthelast20to30meters,andIsaid,"Okay,howcanIaddanextraloadontotheirruninordertogetthebodytomakeadaptations?"Andyoutouchedonthisearlieron.Yousaidthatweoftenshyawayfromthingsthatarechallengingfromthebody,butmaybesomeofthesethingsthatarechallengingforthebodyarethebestthingsbecausetheycausethebodymakeadaptations.Now,I'mnottalkingaboutover-training,butI'mtalkingaboutpushingthebodyinto,maybe,thatsympatheticresponsetogetthebodytomakeadaptationsshort-term,notlong-term.SoIlookedattheir400-metersprint.Iwouldstandabout25metersfromthefinishlineofa400-metersprint.Ihadthemnosebreathe,maxsprintsfortheentire375meters,andwhentheyseenmetheyhadtoholdtheirbreathe,becausetheirfatiguelevelswillbemostatthevery,veryend,andthat'swhenIwantedtoaddtheextraloadontoit.

So,intermsofsprinting,Iwantedtopushthemintoastatetocompletelydisturbthebloodacidbasebalance.Byloweringtheiroxygensaturation,butalsobyincreasingtheirCO2Iwouldliterallyfloodthebloodwithhydrogeniron.Sowejustfloodthebloodacidbasebalanceinordertoimprovethe[inaudible]capacity,sothenwhentheyaresprintingwecandelaytheonsetoflacticacidandfatigue.Sothatwouldbewithsprinting,orwithboxing,orwithMMA.

Thenyou'vegotyourenduranceguys.Diaphragmaticfatiguewillaffectabout50%ofathletes.Athletestrain,buttheytraineverysysteminthebodyexcepttheirbreathing,butyetit'sthebreaththatoftenimposesthelimits.Evenifyougivethisexample...I'msuresomeofyourlistenerswerewatchingtheConnorMcGregor/Mayweatherfightacoupleofweeksago.Thecommentatortowardstheendofroundseven,hesaid,"McGregorismouthbreathinghard,andhe'ssuckinginairthroughhismouth,"andintuitivelythecommentatorsensedtherewassomethinggoingonhere.Now,itwasn'tuntilthe10throundthathislegswentjelly,andhestumbledabit.Sothenwehavetoaskthequestion,McGregorwasgettinggassedoutthere.If,forinstance,weoverdoittothepointwehavediaphragmaticfatiguewhathappensisthatbloodisstolenfromthelegstofeedthediaphragm,andwithlessbloodflowgoingtothelegs,thelegsaregoingto...youknow,you'regoingtoslowdown.You'relosingenergy.

Butitdoesn'tmakesensetomewhyanathletecantrainsohardbutneglecttheverysystemthatisoftensettingthelimits.Physicaltrainingdoesn'ttrainbreathing.Itdoesn'ttrainit.Theonlyexceptionisswimmingbecauseinordertotrainamuscleyouaretalkingaboutweights.Youaddanextraloadontothemuscle.Swimming,yourfaceisimmersedunderwater,breathingagainstresistance,especiallyfront-crawl,andbecauseyou'rebreathingagainstresistance,you'regoingtotrainthediaphragm.Sophysicaltrainingdoesn'tdoit,butweusethebreath-holding.Weusedifferentexercisestotrainthediaphragmtoimprovediaphragmaticfatigue.That'swhatIthinkwouldbebeneficial,inadditiontohavingahighBOLTscoreforenduranceathletes.There'sanumberofothersystems,butthetechniqueisthesame.

DaveAsprey: Veryinteresting.Youhavemewondering,shouldIbeducttapingmymouthclosedwhileIsleep?

PatrickMcKeown: Wedo,Ido,andpeoplewouldprobablysay,"Oh,he'sbeing[inaudible]"Iwokeup...20yearsagoIwasalwaysstuffedup,mynosewascontinuously.Ihadanoperationin1994onmynose.Theoperationwassuccessful,butIwasnevertoldtobreathethroughit.It'sonlyifyoubreathethroughyournosewillthenoseactuallywork.SoifIwastosaytosomebody,"Ifyouwanttogetyournoseworkingstartbreathingthroughit,andthemoreyoubreathethroughitthebetteritworksforyou."Now,ofcourseyoucouldusebreathingexercisestohelpandquickenitup.Weusepapertape,andwhenIfirststartedmynosewassocloggedupthatIusedwhat'sbasedontheCottleManeuver.CottlewasaveryfamousENTfromtheUnitedStates.MauriceCottlewashisname.Itinvolvesjustpryingyournostrilsgentlyapart.

SoIusedBreatheRightstrips,orthere'sotherproductsthatweoftenusewhenourclientsaremutesnoring.It'sanasaldilatorthat...it'saplasticdilatoryouputupinthenosetoopenuptheairwaybecauseiftheindividualhasbeenmouthbreathingforquiteaperiodoftimetheylosenasalpatency.Sothemuscleshereweaken.Soweuselittleproductsjusttohelp,andtheproductsareverycheap.Youcanbuythemveryeasily,andweuse,then,thepapertape.Oneproduct,nowcomingoutoftheUSiscalledLipSealtape.It'sapapertapespecificallyfor...sothereisaproductonthemarketspecificallyfortapingthemouthclosed.ItwasinventedbyadentistfromColorado.

DaveAsprey: Wow.

PatrickMcKeown: HisnameisDr.FrankSeaman.Becausedentistsareveryintriguedwithmouthbreathingbecausethepeoplewhocomeinwiththeirmouthopenhavemoredentalhealthproblems.Theirgumshavegreaterissues.Theyhavegreaterdentalcarries,buildupofplaquebecausesalivaisveryimportantforthemaintenanceofgooddentalhealth.Badbreathisalsoanissueassociatedwithmouthbreathing,andmouthbreathing,too,ifitchangesthestructuresthattheairwaysaresmallerthatthere'snotasgoodclearingofmucus.Soanybodywho's...anyofyourlistenerswho'swakinguptired,andwakingupwithadrymouth,Iwillsaytothem,"Let'sgetyourmouthclosed."Thedifferencecanbe

huge,andImeanremarkablechange.Wakingupalert.Weshouldwakeupalertinthemorning.Ifyouhavegoodhours,andthishasbeenstudied.

Theygoteightindividualsinonestudy,andtheyhavethembreathethroughtheirnoseononenight,andbreathethroughtheirmouthonthesecondnight.Whentheybreathedthroughtheopenmouth,objectivelytheirsleepwasmoredisturbed,andsubjectively.Sogoingthroughthetest,forinstance,oneindividualdevelopedwhat'scalledobstructivesleepapnea,andherewhenone'scomingintosleep.Dr.ChristianGuilleminaultisaStanfordmedicaldoctor.Hediscoveredobstructivesleepapneabackinthe1970s.Healsodevelopedwhat'scalledtheapneahypopneaindex,whichisameasurementoftheamountofeventsyouhaveperhour.Twoyearsagohecameoutwritingpapers.Heevenwroteapaper...I'vejustseenapre-publication.I'vejustseenitthisweek.TheImportanceofNoseBreathingDuringSleep.Ithinkit'shuge.Sothere'sthetopsleepdoctorintheworldisgettingbehindthis.

Ifyouweretoaskyourlistenerstotakeapoll,howmanyofyouwakeupwithadrymouthinthemorning?I'dguessit's50%.Well,there's50%-

DaveAsprey: Thathigh?

PatrickMcKeown: Iwouldsayso,yeah.50%ofpeoplewhoaremorefatigued,andtheydon'tneedtobe.

DaveAsprey: Wow.IusedtowakeupwithadrymouthallthetimewhenIwasyounger,andsinceI'vedoneallthechangesImade,includingchangingmyjawalignment.There'sanepisodewithDr.DwightJenningswhereI'veactuallyhadmybackmolarsraisedsothatmyjawcouldcomedownandforward,whichhelpedmybreathingalot.

PatrickMcKeown: Yes.

DaveAsprey: But,unlessI'mreallysickorsomethingIwillneverdothat.Butyou'veconvincedme.I'mgonnagogetsomeLipSealtape.I'venevertriedthat,andthelittlenasaldilators?IalwaysthoughtBreatheRightstripsseemlikeatotalscam,buttheyprobablyaren't.

PatrickMcKeown: Well,no-

DaveAsprey: Well,there'salittlething...Yeah,they'renot.

PatrickMcKeown: Okay,butyouseeathleteswearthem,buttheathletesaregoingaroundwiththemouthopen.There'snopointinwearingthenasaldilatorifyou'rebreathingthroughyourmouth.Forsomepeople,Ithinkit'sreallyimportanttohaveanasaldilator,becauseassoonastheyhavethemouthclosedtheymayfeelabitsuffocated.Seemine,Ihaveverynarrownostrils,andthat'sfrommouthbreathingduringchildhood.

DaveAsprey: Yeah.

PatrickMcKeown: 60%ofthefaceisgrownbytheageoffouryearsofage,and90%ofthefaceisgrownbytheageof12.Weareleavingthesekids...andthesearethenextgeneration.Iwasataconference,asleepconferenceinBordeauxtwoyearsago,andDr.ChristianGuilleminaultwasspeakingatit,andhewastalkingabout,hesays,"Weneedlawyers,"hesaid.Hesaid,"Weneedaccountants.Weneedengineers.Weneedalloftheprofessions."Buthesaid,"Thesekids,"hesaid,andIquote."Theirbrainsaregettingfried."Eventhesekidswhoaregettingtonsillectomyandadenoidectomy,whoistellingthemtobreathethroughthenose?Nobody.It'sthemostsimplestthingthat'sbeentotallyoverlooked,andyetitcouldhelpthesekidsthemost.

DaveAsprey: It'seasytotellakidtobreathethroughthenose,butI'lltellyoulivinginahousewithtoxicmolditwasnotphysicallypossibleformetobreathethroughmynosemostofmychildhood.

PatrickMcKeown: Yes.

DaveAsprey: Andasyou'redescribingthisstuff,certainlyalotofthathappenedtome.Soifyouhaveanenvironmentalproblemthat'scausingchronicinflammation,whichit'swelldocumented...bythewayifyou'relisteningtothisandyouhaven'tseenMoldy,thedocumentarythatIfilmed.Ittookahugeamountoftimeandjustpersonalinvestmentintothefilmbecauseofthismoldproblem.Ifitmeansyouhavechronicallyinflamedsinuses,maybethisButeykobreathingcanhelpwiththat,butteachingafour-year-oldtodothatwhenthey'reeverynightgettingexposed,they'regonna,almostbeforcedtomouthbreathe.Thenyougetchangesinfacialstructure.Yougetchangesinbrainfunction,andIthinkthisisanimportantthing.Anditcouldbeseasonalallergies.Itcouldbethey'reeatingthewrongstuff,butifyoucanfixthat...Ihadmytonsilsoutat16andallthat...ormaybeat14,whateveritwas.Butit'skindoftragic-

PatrickMcKeown: ButDavid-

DaveAsprey: -whenyouthinkaboutsomethingthatsimple.

PatrickMcKeown: Itotallyagreewithyou,butyouknowwhat,ifaparentisawareofthenegativeeffectsofmouthbreathing,andthey'rewatchingtheirchildgoaroundwiththemouthopen,theymaystartthenwondering,"Whydoesthechildhavethemouthopen?"Isitthatthere'stoomuchtrigger?Ifthereis...ifthere'satriggerthere,orevenjustasimpleisitcats?Acatcanbeverypotent,andalotofhouseswillhavecatsinside.Thecatlicksitsfur,thedanderdries,anditfloatsintheair,andthechild,theirimmunesystemtakesastrongreactiontoit.Now,ifyoubreathethroughyournose,yournoseisanexcellentfiltrationmechanism.Thereareciliathere,whicharebreathingataboutathousandtimesperminute.They'retheretotraptheseparticlestogetridofthemfromthebody.Ifyoubreathethroughyournose...

Dr.RobertFriedisahyperventilationspecialistfromNewYork.HewroteabookcalledHyperventilationSyndrome.Hesaid,"Thenosewillgetridoftheseparticlesin15minutes,butiftheseparticlesgetdownintothelungs,ittakes60-120daysforthemtoberemoved."Nowtheseparticlescantriggertheimmunesystemtobecomeinflamed,soevenjustbybreathingthroughthenoseyou'regonnalimittheamountofparticlesthatyou'retakingintothebody.Also,ifwe'vegottheanteriorpartofthenostrils,weshouldhavelittlehairsthere,andthehairsaredesignedaswell.So,again,it'stheusingthemouthforeatinganddrinking.

DaveAsprey: Thatissocool,andI'mstillwonderingwithmykids.Ican,probably,at8and10getthemtofocusonthis.Ithinkafour-year-oldit'dbeprettytough,soit'smoreaboutchangingtheenvironment,andchangingtherelaxationresponse,andthingslikethat.Well,thisIthinkisgonnahelpalotofparentswhoarelisteningtothis,andI'mdefinitelyafanofthis.

There'sanotherfactthatI'vecomeacrosswithhypoxictrainingthatIdo.Ifyougetyourbloodoxygenlowenough,yourbrainhasaveryancientsurvivalmechanismthatyoucantrigger.

PatrickMcKeown: Yes.

DaveAsprey: Andwhathappensisitwillfloodthebrainwithoxygen.SowhenIgetmybloodoxygenlevelsdownreallylow,Icutovertobreathingpureoxygen.ThisissomethingwedoatBulletproofLabsinSantaMonica.Wehavetheequipmenttodothis,butyoucanget26timesmoreoxygenintothebrainbyinducinghypoxia,andthenbreathing,inthiscase,pureoxygen.It'slikeaderivativeofsomethingcalledExercisewithOxygenTechnique,calledEWOT.Haveyoudoneanyresearch,orareyouawareofresearchwithButeykoandbrainoxygenlevels?Aretherechangesthere?

PatrickMcKeown: No,tobehonestwithyouwhenweweredoingButeykoverylittleofthefocuswasonoxygen.ItwaswhenIwritingthebook“TheOxygenAdvantage”thatIspentfouryearsthenreallygoingthroughtheapplicationoftheseexercises,toseewhatwashappeninginahypoxicenvironment.You'recorrectinwhatyousay.Whenweholdourbreath,andourbloodoxygensaturationdrops,thebodyisintelligentandit'sgonnaholdandconservebloodflowfortheheartandforthebrain.Soeventhoughtheoxygensaturationinthebloodisreduced,itincreasesbloodflowtothebraintomakesurethatthebrainisgettingsufficientoxygen,anditshutsdowntheperipheralcirculation.Forinstance,youfindthatyourarmsgocold,andthat'snormal.Soifsomebodywasalittlebittired,orevenanxiousbeforeatalk,oranathletepre-game.

SowhenI'mworkingwithafighter,theyask,"Well,howshouldIprepare?"WhatIsay,"10minutesbeforeyourfight,Iwantyoutodostrongbreath-holds.Iwantyourbodytopushyouintothatstate."Maybefromaerobicpointofview,westillhaven'tenoughresearchonit,butyoudogetspleniccontraction,sothere'sanincreaseofredbloodcellsinto[inaudible].Ifyouholdyour

breaths,yourkidneyswillsynthesizethehormoneEPO.WhenI'mtakingaboutbreath-holdingI'mnottalkingaboutthebreath-holdingthat[CounsilMann],whowasaveryfamousswimmingcoachduringthe1980s.Hewashavinghisswimmersbreatheinandhold.Ifyoubreatheinandholdyouwon'tgetahypoxicresponseyougetahypercapnicresponse,whichwillhavesometrainingeffectsbutnotwhatwewant.

Sowedoanormalbreathin,anormalbreathout,andhold.Thenwehavedifferentwaysofpushingtheindividualstartinggentlybutbuildingitup.ThenwhentheyresumebreathingIhavetominimizetheirbreathing,andthenwithjustalittlepulseoximeterIhavetomonitortheirbloodoxygensaturation.Sosay10minutesbeforearace,or10minutesbeforeafight,orsomethingIpushedthemintothatstate,butthenthelast10minutesbeforethey'reduetocompete,Ihavethemspendaminutehyperventilatingtogetridofthecarbondioxidethatthey'veproducedtoalloweverythingtogobacktonormal.Iusethattechniquetogettheirmindofftheevent,butalsotoprovoketheirbodythatit'smore...they'reinthatstateoftheywanttogo.Theywanttopushit.Sowe'repushingthemintosympathetic,intopara-sympatheticetc.Itpreparesthemfortherace.

So,yeahbreath-holding,Ithinkit'sphenomenal.

DaveAsprey: So10minutesbefore,forhowmanyminutesdoyoudothesemostlyemptybreath-holds?

PatrickMcKeown: So,yes,soIfinishedthemdoingthebreath-holds10minutesbefore.SomaybeIstart-

DaveAsprey: Okay,andthentheyhyperventilate.

PatrickMcKeown: Ihavethemdo,say15minutesbeforetheeventIhavethemdobreath-holdingforfiveminutes.Soitwouldbesixstrongrepetitions.Themindstops,anditbringsthemintothezonebecauseifyoudoastrongbreath=holdyourmindwillstopbecausethebodyismoreconcernedwithstayingalive,eventhoughit'schallengingbutit'snotextreme.Thenit'sthe10minutesbeforethatIhavethemrelax,andinthe10minutesIhavethemdoaminuteortwoofhyperventilation.Thenthe-

DaveAsprey: Thatisawesome.Ihavenevercomeacrossthatbefore,whichisreallycool.Ithinktherearealotofverystrongathleteswholistentothis,probablyaquarterofamillionpeoplehearthisepisode,sothemixwillbefascinatingbetweendoctorsandathleteslikethat.Ithinkalotofpeoplewillbepostingaboutwhathappenswhentheytrythisbeforeaworkout.

Ihaveadifferentquestionthough.There'salsoahugenumberofexecutives,likeme,whotravelallthetime.

PatrickMcKeown: Yes.

DaveAsprey: And,infact,rightafterwedothisI'mflyingtoNewYorktogobeon“TheDr.OzShow,”whichissupercool.

PatrickMcKeown: That'scool.

DaveAsprey: ThankyouDr.Oz,andwell,okayI'mgonnabeintheairforwhatever,fourorfivehoursfromSeattletoNewYork,howeverlongthatis.WhatshouldIbedoinginmid-airinacrappyairenvironmentwithhighCO2levels,lowoxygen,lowpressure,allthatsort-ofstuff,whatbreathinghacksdoyouhaveforustravelers?

PatrickMcKeown: Itellyouastory.There'sanorthodontistfromCalifornia,andhewon'tmindmetellingyouhisnameisDr.WilliamHang,andhe'sagreatorthodontist.Hefliesabitaswellbecausehelecturesinternationally,andhebringsarolloftapewithhim.Sowhenhe'sintheflighthe'llactuallytapeup...Now,Ihavenotgotthenervetodothat,butanyway-

DaveAsprey: Mywifedoesthatwhenweflytogether,butthat'sfordifferentreasons.

PatrickMcKeown: Hedoesit,andyouknowwhat?It'sfunny,butthis...andI'llcomebacktoyourquestionjustwhenit'sinmyhead,theWallabiesjustdid—theAustralianNationalRugbyTeam—andaboutamonthagotheyweredoingsomeoftheirsessionsalltapedupaswell.Sothetapingupcanbeprettygoodduringtrainingbecauseit'saddingthatextraloadthatyou'reforcedtobreathethroughyournose.SoIoftenfindthatwhenpeople...especiallyrespiratory,ifthey'reanywayrespiratory,sayasthma.Theycomeoffalongflight,andtheirlungsareverymuchaffected.Ihavethemslowdowntheirbreathing,reallyquietentheirbreath,reallyrelaxtheirbreath,butIwantthemtoslowdowntheirbreathtothepointthattheyhaveairhunger.Andtodothatatvariousintervalsthroughouttheflight.Now,what'shappeningthere,I'mnotsure,butitworks,andIdon'tknowhowit'sworking.It'ssomethingamazinginthebreath.

YouweretalkingabouttheWimHoffmethod.YouwereprobablyawareofthepaperbyCox.Theydidastudy.Theyhadthecontrolgroupandtheexperimentalgroup.Theexperimentalgroupdidhyperventilationandstrongbreath-holds,andheinducesahypocapnichypoxicresponse.

DaveAsprey: Yeah.

PatrickMcKeown: Thentheyinjectedendotoxinsintobothgroups,andtheexperimentalgroupwhoweredoingthehyperventilationandthebreath-holdingwereabletoresisttheflu,whereasthecontrolgroupwhoweregettingsymptoms.There'ssomethinginthe,butwedon'tknow...wereallyneedmoreresearch.Weneedmoreresearchintermsof--theveryfirstthingIwouldsayisanybodyflying...andwatchtheamountofpassengersthataretherewiththeirmouthsopen.

They'resittingupright,theirmouthisopen,you'llhearthemsnoring,andthenyouhearthemstopbreathing.Listentotheirrate,sometimes...ThebestthingsI'vefoundaboutbreathingwas,whenIwasonthataircraft—becauseItravelquiteabitaswell—watchingpeoplearoundme,andyou'llseehowendemicitis.Countthepeoplenexttoyouwiththeirmouthswide-open.

DaveAsprey: Awhileago...IusedtocommutefromtheBayAreatoFloridaeverymonthforweeks.Solotsofcrosscountryflights,andIstartedcarryingapulseoximeter,andwouldmeasuremypulseoximetry,andI'daskotherpassengers,andevenflightattendants...SoIwasliketheannoyingguyontheairplane,"Hey,canIstickthisonyourfinger?"Theflightattendantswerealwaysat99becausethey'reacclimatedtothesepressurechanges,unlesstheywerereallysick.Like,someflightattendantswerenotdoingwell,andtheiroxygenwasn'tgood.Minewasn'tthatgood,butifIdrankcarbonatedwatermylevelswouldgoup,whichmakessensebecauseI'mgettingmoreCO2intothesystem.ThenIwasabletousemoreoxygen,atleastthat'smytheory.TothisdayIdrinkcarbonatedwateronairplanes,Ifeelbetter.What'supwiththat?

PatrickMcKeown: I'mtotallyafanofcarbonatedwater.Ithinkit'sreally,reallygoodtodrink.Now,Idon'thaveananswerforyou.It'sveryinteresting.I'vebroughtpulseoximeteraswell.I'veoftenseenthattheSpO2isabout92%whenyou'reatabout35,000feet.So...becauseIthinktheyonlypressurizethecabinanywaytoabout8or10,000feet.

DaveAsprey: Yeah.

PatrickMcKeown: Ithinkit'sveryinterestingthattheairhostesseshaveacclimatizedtoit.Itwouldbeveryinterestingtoseewhattheirhemoglobinisthathastheirbody...becausetheyaredoingintermittenthypoxicthere.They'reonlythereforashortduration,andthenthey'reback.Okay,differenceforalong-haulflight.If,forinstance,there'sanincreaseofCO2,youcouldexpecttheoreticallyadropintheSpO2becausewhat'shappeningisthatthehemoglobinisgoingtoreleasemoreoxygeninthepresenceofCO2.SoIdon'thaveanexplanationforyou.Idon'tknow,butIthinkthat'sagreattip.That'soneforme,sothanks.

DaveAsprey: I'msurprisedIhaveanythingaboutoxygenforyou,becauseyouknowalotaboutthisthanIdo,butyou'rewelcome.IhaveoneothertipIwantedtoofferyou,thatyoumayknowaboutandalsolisteners.There'sapostIwrotenottoolongagocalledTheBulletproofSinusRinse,andthiscomesfromayogatechnique,notabreathingtechnique.AlotofpeoplehaveheardbynowofaNetiPot,whereyouputwaterinonenostril,itcomesouttheother.

Itturnsout,though,thatwhathelpedmebeabletobreathethroughmynosemoreandjusthaveclearersinusesisyoutakeabowlofwarmwater,youaddaliberalamountofseasalt,maybexylitolifyouwantto,butmostimportantlyafewdropsofiodine.Thenyoubendforwardlikeadippybird.Youbendforwardatthewaistsoyourfaceispointingtowardsthefloor,andyoublinkacoupletimestosterilizetheeyes,butthenyoubreatheinthroughthenose,likeyou're

drinkingwaterwithyournoseasastraw.Andyou'rethinking,"I'mgoingtodie,thisisdisgusting."Butitdoesn'tgodownintoyourlungs,itdrainsintoyourmouth.

PatrickMcKeown: Yes.

DaveAsprey: Butbecauseyou'recreatingpressurethroughthesuction,itdoesthingstheNetiPotdoesn'tdo,andthenwhenyourmouthisfullofwateryouspititout.Youdoitacoupletimes.That'sabsolutelyhelpedme.Isthatsomethingyoudoorknowaboutforpeoplewhohaveahardtimebreathingthroughtheirnose?

PatrickMcKeown: Weuse...wellfirstandforemostwegetpeoplebreathingthroughthenose,andwedoallthebreath-holdexercise,whichwillhelpopenit.Also,webreatheinandoutthroughthenose.Bytheway,ifyoubreatheinthroughthenoseandoutthroughthemouth...a2%greaterwaterloss.Also,ifyoubreatheinthroughthenoseandoutthroughthemouthyou'relosingheat.Sothenoseisthere,it'sdesignedtotrapmoistureandheatinsidethebody,andbytrappingmoistureandheatontheexhaledbreathitkeepsthenoseopen.So,again,Ithinkit'sareallygoodthing.

WehaveitinourbooksthatIgetpeopletogetboiledwaterfirst,becausesometimespeoplewouldgethotwaterfromahoteltaporsomethinglikethatandIwouldn'tberight.Buttoboilthewater,andtogetjustacup,andputinreallygoodqualityseasalt-Celticseasalt-andxylitolaswell,couldbeverygoodtoputit,andjusttocupyourhand,andtopourthesaltwaterintothehand,blockthenostril,andsnortthatvolumeup.Youknowwhatit'sgreatforisbadbreath.Sosomebodywho'sexperiencingbadbreath...becauseifthemucusisn'tclearing,youneedtoberinsingoutthenose,especiallytheback.Itsoundsabitdisgusting,youknow,youkindahockitout,andyouspititout,andyoudoitacoupleoftimes.Butyes,you'reright,yournosewillbefree.It'sagoodthingtodo.

DaveAsprey: Iloveitthatyousaidboil.Alotofpeopledon'tknowthisbutwater,evenintheUS,canhavedifferentparasitesinit.Ifyoubreathetheserightnexttothebrain,it'sreallybad.That'swhy,notonlydoesiodinesterilizethenose,theiodinesterilizesthewaterifyou'reinahotelroom.It'ssomethingyou'ddoinathirdworldcountrytosterilizewater.It'sthesametypeofthing.IuseLugol'siodine,justoneortwodropsisallittakes.Butyeah,breathinghotelwarmwater,orsnortingitwithsomesaltinitprobablyisn'tagoodidea.Sothankyouformentioningtheboiling,infactIshouldupdatemyposttomentionthat.Ifpeopledon'tuseiodineinthewater.Soyouareawareofthat,andjustforpeoplelisteningBulletproofsinusrinseor...isthisin“TheOxygenAdvantage,”yournewbook?Doyoutalkaboutthattechnique?Whichofyourbookshasthat?

PatrickMcKeown: It'scertainlyinCloseYourMouth,anditcouldbein“TheOxygenAdvantage.”Thewholethingaboutdrinkingsparklingwaterisin“TheOxygenAdvantage.”Youknowwhat-

DaveAsprey: Oh,itis?

PatrickMcKeown: Yes.

DaveAsprey: Ihaven'treadthatpartofit.

PatrickMcKeown: Notonflights,butIfoundthatwithpeoplewhotalkalot,andtheyfindthatthey'reverytired,ortheygetwheezy,orthey'recoughingasaresultofthetalking.I'vebeenteachingthemthebreathingexercise.They'vebeendoingprettywellatit,butthey'retalkingforsixoreighthoursaday.Isay,"Okay,howcanIhelphere?"Soifthey'redoingalotoftalkingIsuggestthat,yeah,duringyourtalkdrinkaglassortwoofcarbonatewater.Again,thispointstothetheoryofcarbondioxideasabenefit.Now,there'sprobablyothergassesthere,nitricoxide,etc.ButIthinkcarbondioxideisawonderfulgasforrespiratorycomplaints.

DaveAsprey: Allright.IamgoingtobringthisupwithTonyRobbins.I'vehadachancetospeakonhisstageacoupletimes,andIdon'tknowanyoneonearthwhospeaksforlongerorwithmoreintensitythanhedoesatoneofhis14-hourdaytrainings.He'sjust...soIdon'tknowifhedrinkssparklingwater,butI'llpinghimaboutthat,becauseIthinkitwouldbe,maybe,agiftforhim.Hedoes,atleastasmanybio-hacksasIdo,andprobablyalotmore.I'mreallyimpressedwithjustthelevelofintensitythere.So,wow,thisisincrediblycoolstuff,andI'mbummedthatwe'recomingupontheendoftheepisode.I'mreallyinterestedthoughtohearyourthoughts.Andthere'saquestionI'veaskedeverysingleguestonBulletproofRadio,exceptthatonetimeIforgot,thatIstillregret,aroundepisode70-something,andwe'reatepisode,Ithink,about420,atthispoint.MaybeIpicked420becauseit'sagoodnumber,right?IntheUS420isthemagiccode.

Anyway,thequestionis,ifsomeonecametoyoutomorrowandtheysaid,"Patrick,basedoneverythingyou'veexperiencedinyourlife,notjustyourprofession,ifIwantedtoknowyourthreemostimportantpiecesofadvicethatyou'dofferme,ifIwantedtoperformbetterateverythingIdoasahumanbeing,whatarethethreemostimportantthings?Whatwouldyouoffer?"

PatrickMcKeown: NumberoneI'mgonnasayisbreathethroughyournoseforthebenefitsofmentalstate,activationofthepara-sympatheticnervoussystem,bettersleep,betterarterialoxygenuptake,higherend-tidalCO2,betteroxygendeliverytothecells,betterventilationprofusion.Nosebreathingiskey.

ThesecondthingthatI'mgonnasayisforpeoplewhobringinbreath-holding.Oncethey'resuited,oncethey'renotpregnant.Youdon'thavehighbloodpressure.Youdon'thaveanyseriouscomplaints,bringsomebreath-holdingintoyourwayoflife.Itchallengesthebody,itactivatesthesympatheticnervoussystem,anditwillcausethebodytomakeoutsomeadaptations,whicharebeneficialforimmunity,aswellassportsperformance.

Thethirdthingwouldbeistobringyourattentioninwards,ontothebreath,orintotheinnerbodyatregulartimesthroughouttheday.Idon'tmeditate.Idon'tencourage...Ithinkmediationisabsolutelybrilliant,butIthinkalotofpeopledon'thavethetimetositdownandformallydoahalf-an-houroranhourofmeditationatonesitting.They'lltryit,butthey'llabandonitafterafewweeks.Iusedtodoitformally.Iabandonedit.Ireallywanttobringitintoourwayoflife.We'retalkingheretogether,nottohaveallofourattentionstuckinthehead,buttodisperseattentionthroughoutthebody.Asyou’regoingaboutyourdailylifetofocusonthebreath,andatleastperiodically,takeattentionoutofthemindontothebreath.

IntandemwiththisIthinkwehaveamentalhealthproblemonourhandsinthenext10...notthatwedon'thaveitalready,butIthinkit'sgoingtoincrease.Iwillgiveyouresearch.InCanada,Microsoftconductedresearchon3,000Canadians,andtheysaidthattheaverageattentionspanin2002was12seconds.Theydidthesameresearchagainin2015,andtheysaidthattheaverageattentionspanisreducedto8seconds.There'sa25%drop.

DaveAsprey: Wait,whatwereyoutalkingabout?I'msorry,Ihadtodothat.

PatrickMcKeown: Theyputthereasondowntooveruseoftheinternet,etc.Now,wearebeingtrained,andyoungstersarebeingtrainedtobedistracted.Theyaregettingdistractedbyemails,byFacebook,byallthevarioussocialmedia.Everythingthat'sgoingon.Textmessaging,etc.Theirbrainistrainedtobedistracted,andit'sveryimportantthatwecanreversethat,oratleastthatwecantrainthebraintoholdattentiononsomething,becauseconcentrationisyourabilitytoholdyourattentiononsomethingforaperiodoftimewithoutdistraction.Themorethemindgetsdistracted,themorethoughtswehave,thelesshappyweare,andthemorestresswehave.SonumberthreethingsI'msayingisbreathethroughyournose,breath-holdingisveryhelpfultoo,don't...notnecessarilybreatheinandholdthebreath,butbreatheoutandholdthebreath.There'svarioustechniques,manyofthem,formanydifferentpeople.Thenthethirdoneisbringyourattentioninwards.Don'tjustliveinthehead.

DaveAsprey: Ilovethatadvice,andI'mwonderingwhat'sgoingtohappen.Idon'tknowifIcangetLipSealtapebeforethisflightouttoNewYork,butI'llbesittingontheflightwearingtheTrueDarkglassesthatfilteroutallthelightthattellsmybrain...sothesearered.Theylooklikesuperheroglassesbutthey'reopticalfiltersthataregoingtoallowmetogotosleepwhenIgettoNewYork.SoIcanwakeup,andfilm,andthenflyhomewithoutbeingsuperjet-lagged.SoI'mgonnahaveredglasseson,abaseballhattoblockallthejunklighting,andsomethingpossiblytapeovermything.MaybeIneedahoodandsomefingerlessgloves,tojustcompletetheabsolutelyinsanelook.Sowe'llseeiftheycartmeofflikeinapaddedwagonorsomethingwhenIland.CanIbuyLipSealtapeatadrugstore,ordoIneedtoorderit?

PatrickMcKeown: Ithinkyouneedtogetitonline.Yeah,Ithinkyouneedtogetitonline,butwhatIwasgoingtosayisthereisatapethat'salsoprettygoodit'scalled3MMicroporetape,andyou'll-

DaveAsprey: Yeah,Iknowthattape.Okay.

PatrickMcKeown: -thatpapertape.Soifit'spapertapeandhypoallergenicstartoffwiththat.Putalittle-

DaveAsprey: Okay,that'swhatIuseforIVs.So,okay.

PatrickMcKeown: Yeah,andonceit'spaper...there'snolong-term,andIcanbetestamenttothat.Ieventapedmymouthlastnight.Peoplewouldsay,"Surelyafter20yearsyou'vegotintothehabitofnosebreathing."Yes,Ihave,buttheonethingaboutit,onceIputonthetapeit'salmostasifitsendsasignaltomybrainthatit'ssleep,andIfallasleepquick.It'samazing.Idon'tknowwhateffectitisbut...

DaveAsprey: Icantellyou,mywifeisgoingtolovethiswhensheputsthetapeonmylips.She'llbelike,"Oh,finallyIcangotosleeptoo.Thisisgoingtobewonderful."I'mtrulyamused.Thishasbeenafascinatinginterview,Patrick.Yourbookiscalled“TheOxygenAdvantage,”atleastyourlatestone.Wherecanpeoplefindoutmoreaboutyou?

PatrickMcKeown: Wehavewebsites,TEDtalkwebsites,andthatbooksareallonAmazonaswell,ordifferentbookstores.

DaveAsprey: What'sthetopURLpeopleshouldgoto?

PatrickMcKeown: Oxygenadvantage.com.

DaveAsprey: Awesome,wellthankyousomuchforbeingonBulletproofRadio.Ilearnedaton.Youwereabletoanswerallofmyoddandunusualquestionsaboutoxygen,whichissupercool.Thanksforyourworkhelpingpeoplelearnaboutbreathing,andoxygen,andCO2,andtheButeykomethod.Ireallyappreciatejustallthededicationyou'veputintothis,itdefinitelyshows.

PatrickMcKeown: Sure.Thankssomuch,David.

DaveAsprey: Ifyoulikedtoday'sepisodeyouknowwhattodo.HeadonovertoiTunesandleaveareviewtotellpeoplethatyoulearnedcoolstuffonthisshowthatyoucanusenomatterwhetheryou'reaphysician,someonewhojustwantstoperformreallywell,oranathlete,orwhateverelseitisthatyoudoinyourlifebecausethesetechniquesareavailableforeveryone.Also,ifyouhaven'theardyet,youcangotobulletproof.com,andwehaveready-to-drinkBulletproofcoffee.We'llsendittoyouwithfreeshipping.

Thisisacold-brewcoffee.Ithasbutter,hasBrainOctane,it'sallgoodtogo.Wejustlaunchedthis.ItwillbeavailablenationallyatWholeFoods.They'rerollingitout,butI'dbemorethanpleasedtosendyouacaseofthestuffthatyoucankeepinyourdeskdraweratyourofficeandjusttossoneortwointhefridgewithyournameonthemsonoonewillstealit.ThissavesyouallthetimeofmakingBulletproofcoffee.Youwantthatpick-me-upwithalltheBrainOctaneOilanditseffects.

Icantellyouabsolutely100%BrainOctanecanhelpyouraiseyourlevelofketones.Whenyourketonelevelsarehigheryourabilitytouseoxygenisbetterbecauseyou,actually,aregettingadditionalelectronsintothecell.Soyoucanuseyouroxygentoreceivethe"usedelectrons".Soallthisbreathingstuffwejusttalkedaboutisverycompatiblewithbeinginketosis,evenifyourusingBrainOctaneasyourexogenoussourceofketones,whetheryou’redoingintermittentfasting,oranythinglikethat.Sothat'skindofacoolthingyoumightwanttotryoutinadditiontothisnewButeykobreathingtechnique,whichisdefinitelyworthyourconsideration.

Thanksforlistening.I'llseeyouonthenextepisode.