Breathwork, Meditation & Transformational Healing with Niraj Naik

10:15AM Oct 25, 2022

Speakers:

Angela Foster

Intro

Niraj Naik

Keywords:

people

breath

programme

breathing

create

techniques

breathwork

sauna

exercise

call

state

co2

breathe

life

brain

samadhi

soma

day

realise

amazing

The perfect yogic breathing is where you breathe in. Like, as I said into the diaphragm hardly moves, okay? But then you extend your exhalation, and then you will go into an automatic pause where you're not even conscious of it for several seconds before the next breath.

Welcome to the high performance health podcast with your host Angela Foster. The show where we talk about everything you need to break through limits and achieve a high performance, mind, body and lifestyle.

Hi, friends, I know that many of you already practice different forms of breath, work and meditation and gratitude. And I think you're gonna really love this episode, because we're diving into breath work and all of the benefits of it, what it is, how it works, how it really affects your mind, body, and spirit. My guest today is Niraj Nate a second time guest on the show. He's a friend. He's also the founder of the fastest growing breath company in the world Soma breath. He creates the most incredible music and transformational breathwork experiences that you have to definitely go and check out over on their website Soma breath.com. You can find all of the details but we're going to be diving into the science behind this on today's episode, what the different forms of breath work or how you can practice them and how music really invigorates the whole process as well. super fun, super healing and really transformational. So without further delay, let me introduce you now to my friend and second time guest on the show. Neeraj Naik.

So, absolutely thrilled to have Neeraj. Nick here on the podcast today, a returning guest who interviewed actually some years ago, and we met at the very first health optimization summit in London back in 2019. Pre lockdown. And it's just been amazing to see the work that you've been doing over the last few years. Neeraj, absolutely awesome to have you here. So firstly, very warm welcome to the show.

Thank you. Pleasure to be here.

Yeah, it's really exciting. So for people listening, I think there's so much now breathwork has become so much more topical than I think when you started Soma some years ago is becoming sort of more and more mainstream, and there's so many different varieties of breath work that people can do. And I think a lot of people are really recognising both the like longevity benefits, the health benefits, but also the neurological and performance benefits as well. I think probably the best place for us to start is for you to kind of describe what Soma breath is, and how it works. And then we can kind of dive into the different nuances and detail from that.

Sure, yeah, so So my breath is my creation, which is really an amalgamation of all the different techniques, and practices I've learned over the years, primarily because I went through my own healing crisis of my own. And going through that I learned some really powerful transformational techniques that are based in things like Tantric Yoga pranayama, which is the ancient School of breath, work, and then meditation, and then also going back into my love for music and creating music and realising the music and actually have a real therapeutic use rather than just going out and, you know, having a party. And so I, firstly, there was a big need for me to make like these practices more fun and engaging. Because in order to do something really well, you need to do every day. And to get the real best effects of things like breath work, you need to do it every day, you need to make it into daily practice should be part of your routine. But you know, often people struggle with, we're making their routines fun and enjoyable and sticky where they want to keep doing everyday. So what I found with the music, bringing that element to it, and all the other benefits of music, it's multi dimensional. I made a practice that people absolutely love, but it's also really therapeutic, very healing, and also can help with a variety of things from psychological health benefits to also actual physical health benefits. So you know, so that has evolved now into the school of breathwork. And meditation and this music technology was so a breath where we trained instructors with almost 2000 around the world now. We've created various protocols that help people one of them is this 21 Day awakening protocol that's even attracted Cambridge University who are studying us right now. So we're doing like a long term trial with them. So yeah, lots of amazing stuff has manifested since

really exciting, I think the 21 day awakening protocol, I absolutely love just even though at the very beginning Is the programme the kind of goal setting that you do as a part of it, and visualising is really incredible. And I think that's the biggest thing I've noticed with Soma is the music is amazing. It just sort of alters your whole state of being just so. So quickly, in a way almost like I can feel the light energy. Like it's really interesting because I was having a chat recently with Dr. Patrick Porter, the founder of brain tap. And we were talking about how light energy and how it kind of heals the body, and my own kind of spontaneous healing experience when I was really sick, and just how much light energy I would have been emitting in that situation. And when I do the soma breath, work with the music, your music is truly beautiful, you really kind of feel that sense of just being completely encapsulated at the same time as radiating light and energy. It's just amazing. Absolutely amazing what you've done there.

Awesome. That's so cool.

It's super cool. So so how would you describe the differences? So in terms of the actual type of breathwork that you're teaching here? It is quite stimulatory? Isn't it insofar as quite similar to the Wim Hof style of breathing, it's quite stimulating on the body. Well, actually,

well, no, that's the thing. We're like a pharmacy, I used to be a pharmacist and perineum er is really a pharmacy of different energy controlling techniques. Pranayama literally means energy control. So it really is more like a pharmacy. So we have ones that are more like Wim Hof Method, like the pranayama versions of it. But we also have stuff that's like Holotropic, which is very psychedelic in nature. But we also have functional ones. Like, if you want to go to sleep, we have relaxing breath techniques. If you want to fix constipation, we have one for that if you want to unblock your nose, we have one for that. If you want more energy, there's one so that as well. So we have like a pharmacy of different techniques. So it's the ones that you may have done because that's the what powers a 21 day awakening protocol are similar to like how the Wim Hof Method works, but the difference and nuance is that we use rhythmic breathing and that has a whole nother dimension to it. rhythmic breathing with music with has a beat your breathing and time with a beat Christ like magic. It's an amazing feeling just from doing that. And plus, we also have the other elements of guided meditation visualisation techniques, and the whole musical experience behind it, which, you know, it's more transformative that way. So, yeah, we have like a whole range of different stuff.

Yeah, and those are all contained within the membership or you that you've recently launched in terms of people having at toolbox.

Yeah, we've consolidated our, like really amazing causes like breath fit, which, if you've heard a boo tako method, it's it's similar to that in nature, but we take her got all of his headings from yoga and pranayama. So I've gone deeper into the yogic techniques of breathing for healthy breathing. So what you do every day throughout the day, not just as a technique like throughout the day, mindful breathing, so breathing retraining for optimum health. So we have a whole course on that which is included in our Samadhi membership.

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So the number one thing we need to understand, right from the foundation is the default state. So your default state is when you're not doing any techniques, right? It's just your natural state of being okay. And the idea of all spiritual practices to make your default state better, so that the time when you're not doing a technique, you're at the best you can be. Alright, so according to the Chinese philosopher, Lao Tzu, a perfect human briefs, they're not breathing at all. Okay, according to Butembo method, slow breathing is the key foundation, but also nasal breathing, breathing through the nose, silent, subtle, rhythmic and diaphragmatic. Alright, that's, that should be your default state. And if somebody is like making a noisy breath out through their mouth, and they are huffing and puffing, basically breathing faster than I need to, this is a sign up of stress, somebody who's got mental anguish stress going on, or they're unhealthy, not physically fit, alright. And that going on for too long will cause chronic hyperventilation, over breathing, which will lead to all kinds of different issues, from mental health issues to physical health issues, inflammation, even cardiovascular disease, alright, so the whole point of yogic practice, actually, if you look at it from a deep level, scientific level is all about training your default state to be one where you look like you're not breathing at all. Right, you're hardly breathing, and your breath is very silent. So you can't hear it. It's in the diaphragm. But it's not like a deep breath. It's just a shallow, very shallow breath, and your chest will hardly ever move. Alright, that's, that's the key right now. That's something you can train someone to do with various techniques. The first one is to always observe that you're always breathing through your nose as much as possible, into the diaphragm. That's the first foundation. Right? Everything else comes off the back of that. So that's the first step of of our training,

which a lot of people are not doing right. They're constantly mouth breathing quite commonly,

yeah, when you breathe through your mouth, you almost always breathe into your chest. It's like that. Alright, but if you switch your nose, you almost automatically in most people go straight to the diaphragm. Yeah, and then

super relaxing, is something I've been training recently in terms of going out and doing like, I wouldn't call it running because you can't run fast when you're doing it. But going out jogging, and actually in nature, just kind of in the forest, and just purely nasally breathing. And as you build that up over time, what I've found is I can run you know, 3040 minutes, just nasally breathing. It's amazing. It's like you were talking about the pharmacy that you come back in this deep sense of relaxation. And it's funny because you've exercised, but actually all of those aches and pains that you can feel in your body from kind of training muscles and things like that just fall away. So it's like a very Zen state that you reach

for correct, yeah, much more oxygen going into your body tissue cells. When you breathe slowly. And through your notes, you also produce nitric oxide, which is one of the most important gases actually in the body. And it's a very, it's a dilator. It's a relaxer of the muscles. And it also helps get oxygen into the body tissue cells. So nitric oxide is super important. And yeah, what a lot of our techniques is revolves around improving your ability to produce nitric oxide.

Can you talk about like, carbon dioxide tolerance as well, for people to kind of understand that exchange, because I think that's quite important. I know, when we met, we were chatting about me improving that and getting into kind of status of hypoxia. And I was using a pulse oximeter, I think at the time to sort of measure how sort of low I could go. And in a ways it felt a little bit scary as I've seen it really sort of drop into the 70s. Can you just explain a little bit. Thank you very intrigued and want to know more about that.

Yeah. So we have this ongoing kind of struggle. All with carbon dioxide, right? Even though carbon dioxide so important for our health, right? Because without co2, you can't get oxygen off your blood cells and into your body tissue cells. So that's the cells of all your organs, muscles and tissues. So if you have low body tissue oxygenation, that's how you get chronic disease your your cells as die, they are starved of oxygen. And that's actually cause of most kind of chronic diseases. So co2, you need the right level of it in the body to maintain adequate gaseous exchange. Alright, so if you breathe very fast, you actually breathe out too much co2, because when you breathe in, you breathe in oxygen, when you breathe out, you breathe out co2, if you let go of too much co2, you don't have enough of that, that gaseous exchange going on. Right? So if you slow your breath down, and one of the quickest ways to slow the breath down is to change the amount of volume of air you can breathe in at any time or breathe out. So that's why the nose is designed how it is, it's a small, much smaller entry point, then the mouth. So when you breathe in, you're already reducing the co2 levels. Now the co2 in people we have a different it's like a more like a thermometer, thermostat, right? So people are set to different levels of ability to handle co2. co2 is what tells your brain you need to breathe again. So if your co2 level threshold is set too low, so your co2 Tolerance is set too low, what will happen is your breathe faster than you actually need to, you're chronically hyperventilate, which actually is the cause for a lot of people's hyperventilation, their co2 Tolerance is too low. But you can quickly train your body to increase that tolerance by slow rhythmic breathing, right, and nasal breathing and doing various exercises, that raises your co2 levels nationally. And then you'll start to love that feeling of co2 in your body, you're actually start to actually feel a lot of the benefits of the relaxation, you get the calm into the mind, the more Zen you become, as you increase your level of co2, then what you'll find is Your breath will naturally slow right down, and even come to a pause between every breath. And you know, we've always been told. Don't hold your breath, that's bad to hold your breath. We're actually it's complete nonsense, right? The perfect yogic breathing is where you breathe in. Like, as I said, into the diaphragm hardly moves, okay, but then you extend your exhalation. And then you will go into an automatic pause where you're not even conscious of it for several seconds before the next breath. This is the perfect yogic breath. It's like more like a shape like this. Right? So it's like, apply that is the inhale, long XL, pause for a few seconds. It's more like that. Now a normal breath. A normal healthy breath, not a yogic breath is more like this without the automatic pause, right. And the unhealthy breath is really erratic, it's all over the place, no rhythm to it at all. And sometimes you might be gasping sometimes you might be breathing, normally, and it's erratic. So that's how most people breathe, and they're stressed. But if you wait, work on your co2 tolerance, and you really understand all of this, very quickly, like within days, you can reset it that doesn't take long, right? You start to get that yogic breath coming in, and you'll just be more calm and more relaxed.

Amazing. And this is something you can measure presumably if you wanted to look at a baseline with like the boat score to see where your hunger is.

Yeah, you can do like, so you take a call it the morning breath all time tests. So this is what we go by as we just go by his original teaching, where you can measure how healthy you are. Firstly has to be done first in the morning, empty stomach. You haven't done any techniques or anything beforehand, and you just breathe in through your nose. Normal inhale, normal exhale, hold your nose, and then hold your breath. Until you get that first sign of stress. Our first sign of stress is discomfort. Right? Not like to a point of comfort but slight discomfort. That's when you've held it too long, right? That's all when it goes to the point where you're gasping for air at the end of it. You held it too long, but if you hold it to the first sign of stress, okay, and we're not gasping for air, you can still breathe in through your nose. Alright, that's your morning breath hold time and your morning better time will be the lowest score of the whole day usually, okay. It's the time when in the morning, usually your adrenaline is a little bit higher. And you've just had a lot of sleep and the sleep is where a lot of the breath goes out of balance. So usually your morning breathable time is going to be the worst. Throughout the day it kind of normalises a bit, and towards the end of the day, it may actually be the highest, okay, some people have it more in the afternoon. But that's why you should do the morning one always work with your lowest score, and go with that one as the great. So around 20 to 40 seconds is average, that's what most people's ranges, okay, it's gonna vary, but 40 seconds and above is held healthy, very healthy, 60 seconds or by this like proper yogic kind of healthy, right, that's high and less than 20 seconds is there's usually a sign of, you're either unfit or you may be suffering from something, okay. But less than 15 seconds is usually a sign there's some illness going on. But you need to fix below 10 seconds is something serious is

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So I didn't know how she that you would want to work with the baseline morning measurement. That's interesting. And I can see how that's affected effectively by the cortisol awakening response.

Because it varies so much during the day as well that you must always do it. First thing, always at the same time. Otherwise, it's not an accurate score.

So when you were saying you can sort of start to change your tolerance quite quickly, if someone took their fault score tomorrow morning, and they saw it's like knocking at around 20. If they were to then start utilising your techniques, how quickly should they see that begin to apply

within three days to stay? Even some people within a couple of days?

Yeah. And what about the work that you're doing? So you say the University of Cambridge is interested in studying Soma. So they're studying,

they're studying our 21 Day awakening protocol, which is this rhythm of breathing, followed by breath retention techniques, and then getting more and more progressively intense. And they're really studying the effects of the rhythm of breathing, what it does with the brainwaves and also the intermittent hypoxic protocol, the therapeutic uses of it so they're just fascinated by the predator. To create the results, we're getting there already done one cohort study, which ran really well. So they want to do more. So in a few weeks, they're going to start another batch. And this could go on for a while. And they're going to do like some incredible brainwave brain mapping sales with super expensive gear that they got the university plus also doing some physiological stuff around Intamin. Hypoxia. And yeah, it's, it's amazing that we've been picked for that,

isn't it? So very, very exciting. Yeah, can't wait to kind of hear the outcomes of it. We'd like to then ask you like just a few questions around how this might help in different areas. I want to kind of come back in a way to health in a moment. If we're looking at from a sort of performance perspective, and we're looking to introduce more of a flow state, that's the thing that I'm always trying to really maximise is how can I live more consciously, at times, we just go unconscious, and I think that's when our kind of breathing can become disordered as well. And we're much more reactionary, whereas when we're in a more of a flow state, time falls away, and you can really engage with that activity. And I find that it's just so important, like in my work, creating my programmes, content and things, what is a kind of breathwork routine that people can use to enhance this reasonably quick that they can use to enhance more of a flow state to get more kind of alpha brainwave activity?

Right? Well, the foundation of like, in my opinion, of getting into these things like flow states is, is really the alignment with what you're doing, right? Like, when you're really aligned with what you're doing, you just get into a flow state, you don't need any tricks or gimmicks, you just get into it. Like when I'm like, really deep in working on my music. And it's something I love to do, like I'm really passionate about, I'm good at it, but you have to be good at it, you're gonna be passionate about it. And it's gonna be aligned with your mission, like your life mission. And when you have that, every day becomes a flow state, like you don't have to do any exercise, breathing techniques, nothing you just get into it. I know people who are super in their flow all the time, who don't do anything, they don't do any exciting, they smoke cigarettes all day. So I really think that's the baseline of that. But to in to, like, make it more powerful and like to hack it, then you need the foundation of good health, right, and that starts with a breath. So I really recommend doing our breath fit course, which is in Samadhi. And then we have these daily doses that you do. That gives you a burst of this intimate hypoxia. And it's like a defence switch for your brain. So another thing that affects flow states is when your brain your mind gets cluttered, right. So when you hold your breath for a long enough period of time, it's like a defrag switch for your brain because every time you breathe in, you inspire inspiration, it means creating new thought. That's how we produce thoughts and ideas is on the inspiration, right the inhale. So when you hold your breath off the X, L expiration, right, you kind of die for a minute you pause your breath. Life is a series of inhales and exhales when you pause your breath for just a minute, boom. It's like a defrag and your thought files reassembled Declutter. In fact, this was proven by our one friend neuroscientists called Jeff Tarrant, who did a study on us first, which is what inspired Cambridge, which showed how effective our technique was compared to psychedelics like psilocybin and also MDMA. And he found it was just as effective with just spending two minutes session. And it's this this defrag effects that happens, which brings down the default mode network, and kind of refreshes the brain. It's like, you know, what happens your computer when it gets cluttered? Boom, you press defrag. And it clears the files, right? The computer runs more efficiently. Same thing I'm talking about with the breath we can do. Yeah.

And so do you recommend like in terms of people, then if they were going to use that on an intermittent basis during their day, when they're getting into that kind of cluttered state? Have you found that there are, you know, when we look at like natural rhythms, for example, or we look at sleep, it follows generally around a 90 minute cycle, and there's been quite a bit of writing around, you know, recovery cycles, every sort of 90 minutes, you almost need to defrag and actually just allow yourself to recover to them. Bring that kind of intensity again, I'm curious whether you found that there's a certain period that helps to optimise that because before people because there's this law of diminishing returns isn't there people can almost try harder and harder and keep going and actually you're not being any more productive with what you're doing because the brains really tired. And I've definitely seen like a correlation where people will get food cravings actually, just because they're not allowing the brain to recover. And actually something like breathwork then they don't actually need they don't have those cravings afterwards. Do you see what I mean if they're in so hoping to get see that she focused on that graph, it changes things quite quickly.

Well, that's why like, me, if you go by the Pomodoro Technique, you should do it and 20 minute bursts, not three hours. Alright, so 20 minutes. And you see you do hardcore work for 20 minutes, like fully in your flow, have a break for like, a minute. And one simple hack is humming. For one, just like even 30 seconds, right? Just humming hum, um, I'm, where if you're in an office or something which somebody when you don't want to, like, disturb people. Just bring your awareness, your breath, nasal breathing, diaphragmatic breathing, keeping your breath, smooth, circular, subtle, rhythmic, diaphragmatic. And just doing that for 2030 seconds is a great little switch off switch for stress. And then then you can go and have some water walk about, and then get back on it, get back on. Another really quick way to boom, wake up is anaerobic exercise. All right, so I actually have an app called chair guru, right, there's a cool little app, which has a bunch of exercises that you can do through it, shoot through video, and it's a Google Chrome plugin. And basically, it pops up based on whatever time you put in. So we recommend like 30 minutes for you to do in the Pomodoro Technique, or once an hour, okay. And boom, it will alert you with an exercise. And one of the exercises are teachers anaerobic exercise. So what that means is basically shutting off oxygen, right, so not breathing, and then doing it exercise like push ups, holding a breath, or hold your nose and walk around the room until we count how many times you do it. And do that for a couple of rounds, right? And what that does is it gives you a big burst of nitric oxide and co2 in one hit. And this actually dilates all your blood vessels, and it's like having an amazing coffee. I actually do this in the morning. It's amazing. And it makes you go to the toilet. It unblocks the toilet? Yeah. Yeah, forget about constipation, it won't happen. Now, if you do this, and you just you have to be quite in, you have to do it intensely. Don't, don't just do it till the first show breathe, you have to like, wait, you get that adrenaline rush of holding your breath, you really feel that heat, then do it again, walk around the room, you get that heat generate, again, hold your nose, walk around two or three times in a row. And you'll really start moving the bowels, your nose will unblock your head, your brain will wake up and you'll feel like you're fresh. Like you've had the best coffee ever.

Thought you could do this with push ups as well. So you're saying

push ups you can do but not everyone can handle. This is by far the easiest thing you can

talk about. So let me get this right. So there's no preparation is literally an hour in and out through the nose. Right. And then after the outbreath you're quite that's quite an accelerated outwith.

Yeah, cuz you want to get all the air up. Okay.

Okay. And then hold walk around, is there a time that you should work towards doing that for? Or just until you get a hug?

Or just count? Like how many steps you do? Everyone's gonna be different whether I believe but if you can get 16 steps, normal pace steps, or more, right? You're doing a good job. Okay, cool. So this is also a way of training yourself to have higher co2 tolerance. So there's many different side effect benefits.

So let's talk about the co2 tolerance as you start to build that, when you're saying that your breath is the foundation of health, which should agree with how what kind of benefits are we seeing in the body from training that

so well, people with any kind of congestion usually fixes that people who've got inflammatory issues, they tend to improve their symptoms, especially people who've got tension and chronic pain because of constant tension. Because if you're stiff, right, if you're rigid, if you're stiff, if just just do this as an exercise, like tie in your gorilla and tie in your hand like that, and try and move your fingers around is painful and hurts, right? Yeah. So a lot of people that's their default state is this 10 And actually, oxygen hyperventilation, makes this happen. Have you been to Holotropic breathwork rebirthing class where you just hyperventilate for an hour, people go like this it can travel like that, is because oxygen is a contractor. It can attracts your muscles, right? It shrinks your blood vessels or raises your blood pressure, co2 does the opposite. So if you hyperventilate, if you have too much oxygen in your bloodstream, balance your red blood cells, right? You'll become stiff and rigid, and you'll walk around like this, okay? And that then leads to pain also means you want to take an action because you haven't got the the motivation saying action because you're so stiff and rigid, you become more uptight, you will be become a no person rather than Yes, person. But as soon as you start retraining, this starts becoming loose. And then you start like, playing the piano. I mean. Yeah, I mean, that's, that's what happens to most people. And because of that, you start getting blood flow to all of the areas of the body that haven't had blood flow for a long time. And you start to get remission of symptoms, you know, so we've had incredible stories, people with chronic Lyme disease, people with arthritis, people with other autoimmune, you know, people with chronic muscle pain, being healed after doing the 21 days. And just doing breath fit just in the first few days and doing our yogic exercises. So the Asana is done, according to traditional yoga, where you're holding your breath with the poses in different ways that will just transform people's lives. And if you make that your way of life, okay, and that's the cool thing with Samadhi. What we create is it makes it easy to put this into a way of life. We have live classes, like an online gym, as Soma, breath, gym, or summer breath retreat, where we have live classes happening, like every week, several times a week, plus on demand content, a whole library of stuff you can just tune into. And that way, it's like you have some that you can do a routine you can follow. It's really cool. I love

that. It's brilliant. And so what will be the difference when you talk about breath fit? And then you talk about the 21 days. If people are thinking well, why which one do I start with? What's the difference between these two.

So breath is a breathing retraining course with focuses around daily things you should do every day to improve your health. Right? It's very much around fitness. Well, it's called breath. It's really about your fitness, your default state right now, the 21 days is more about your self discovery, Self Realisation, finding out who it is, who you really are, and what it is you really want. And it's a powerful not only a breathwork course, but it's also a meditation programme. It really is deep meditative programme of Self Realisation. But it also has therapeutic health benefits because you're following into them in hypoxic protocol, done in a specific way over 21 days. So it's like an all round programme. That's why we recommend doing them both together together as a sequence, because if you do breadth first that sets you up with going super deep in 21 days. How long is Brentford? Birthday is 11 days. Okay, so that's kind of that lifelong is lifelong

lifelong. Yeah, you're doing it

is is a 21 day course. Yeah,

yeah, that was what I noticed about the 21 day course is it is a transformational experience. And it's just the way you dive into like the law of sexual transmutation from thinking Grow Rich, I think is in there from memory with some time ago that I did it. And just really understanding the states was really, really powerful for me and just visualising your ideal day and exactly how you kind of becoming the architect of your life, I would say is is one of the principles in there that I certainly got from it.

Totally. That's right.

Yeah. What does I'm curious Neeraj, because I think listeners will be wondering about this. What does your day look like in terms of your practice? Like can you walk me through from the moment you wake up in the morning? What do you do?

Yeah, so I actually get up and I tend to drink water first. That's the first thing right? But I do this exercise is the first thing I do. Right so I'm walking around and I don't do exercise unless I've cleared cleared my bowels so i That's why I do this first as well. And you kind of boom wakes you up. And I generally make so that's when I will do like some kind of morning routine as well but then I'll make this super potent coffee concoction. I call it the renegade smoothie, renegade coffee, which is basically really good quality coffee, ghee, colostrum, right, all blended together. And it tastes incredible like magic. And that's my Breakfast, I don't eat them until much later on in the day. I'm not one of these people who is so fussed about everyday doing intermittent fasting, like I don't eat, I have a big gap during the day where I don't eat. But everyone's different, right? So some people can't go without food for so long, they need little and often, this is the Vedic system, the Vatta people genuinely need Leyland, often food. Otherwise, you get a ratty, you get this too much air building up in the gut, and it can disrupt your your mood, right, but you just need a little bit of food not too much throughout the day, so you just eat little and often, right, but then other people need to do fasting, right, the ones who tend to put on weight more easily. Intermittent Fasting is great for them. I'm somebody who's kind of a bit in the middle. So I tend to have that morning drink, which isn't like a big meal. But it's a drink. So it's easiest digests. And it's is a kind of a mild fast, I'd say. And then I'll eat a lot later on in the day I do like work or get in the flow of meetings quite busy these days. But I tend to also do like these more like breaks of exercise. to space it out every hour, I do something, you know, physical, in my little studio.

Do you have like specific meditation like time for meditation, for example, you were saying? For those that are listening, what nourish was talking about in case you couldn't hear on the audio was he does the sharp intake and outtake of breath and walk around with the breath hold in the morning? Do you have a meditation practice that you follow? Like, do you meditate when you wake up, for example? Or do you actually do those kind of breath holds with walking, have your coffee and dive straight into the day?

I vary it. So I don't do any of these long, long meditation practices. You know, I've kind of I'm at a point in my life where I figured out a lot of things already. I'm pretty in a pretty good place. I did a lot more meditation stuff. Several years ago, you know, like, especially when I was recovering and all this from clients, I was really deep into meditation. And now I'm in action mode. Right? You know, I remember our show once saying, like, we don't need any more meditators. You know, we've got enough meditators, when he was talking about his city that he believes that we need action takers, if we want to make a difference in the world, we need the action takers. So he was actually calling the action takers and not meditators to come to, to the city at some point. So I'm kind of like that, too. Now. I'm like, I am all about taking massive action. And I that's why I love like, what we've done a sigh of breath is that, you know, you can get in lightest 10 minutes, one round of our breath techniques and really amazing benefits. Alright, so that's all you need. You don't need like hours of meditation today, unless you're trying to figure something out. Unless your mind is very erratic, and you're not in your element, you know, and you want to get back into elements. So So yeah, my day is like I vary it up. I do this exercise where I do our anaerobic exercise, that's my preferred choice. I don't tend to go to gyms that much I want to we just moved to Ibiza. So we're just getting back in the flow, and we've been travelling a lot. But the reason I usually go to a gym is to do this in roading kind of exercises where you're very slow weight training, right with heavy weights, but also do functional isometric training where you don't even need any weight. So I'll give you one example is you just push

for like 12 seconds maximum effort against an immovable object, which is your body right best immovable object is your own body get counter acting against each other. And that actually is a really good exercise. Very, very good.

I see the intensity of it. Yeah, it's

very intense. And you get like a burst of you know, positive hormones as well. But this type of exercise like you can do anyway, you can do it with the chair can do against the wall. Function isometric training, check it out.

Yeah, that's cool. And what about cold exposure? Do you couple it with any cold exposure so often that we see kind of breathwork go hand in hand with cold immersion to practice?

Yeah, I mean, I don't have here and I be 30 like we don't have like any ice baths setup or anything but in Copenhagen, that was like a regular way of life, the sauna and ice, sauna and ice out I'm and that's why I'm going to, after this bit of travelling we've got going on, we're going to be more grounded. I'm going to there's a gym that has both it has a cold plunge and sauna. And I'm going to start going into that more often. The sauna is my church. So I'm really big into that. And so we actually every winter rent a our own kind of church, which is Casper Soma, which is an amazing villa, where we do our retreats, and it has a sauna in it. And we do these amazing protocols there. So I'm really looking forward to getting back into it.

I've heard you talk with Ben Greenfield actually about breathwork. In the sauna, I'm kind of getting back over sauna getting back into my sauna. Now in the summer months, I kind of use it less. And then as it gets colder, I tend to sort of dive in there more. And obviously, we get much less light here in the UK when you go through autumn and winter. What are the kind of breathwork techniques that you use in the sauna? So when you're combining it with heat?

Yeah, so Ben, the thing that he does, I wouldn't do that, personally is way too intense for sauna. What I do is is humming my main, okay is slow rhythmic breathing, extended exhalation and humming. And that gets you into really deep meditative states if you breathe in for four Alpha eights and then hum you know, so in for for Alfredo do that several times, until you feel a bit of a charge and then boom hum for as long as you can, and then repeat. And then you can speed it up in for two, four. And we may track specifically for this. So we do sauna rituals where I bring in the speaker. And we do all together like powerful deep sauna rituals together.

Interesting. I'd like to try that because I've tried meditating in the sauna. And that's fine in an infrared sauna initially, because obviously, it's not as hot until your body starts to really heat up. And then it becomes a so uncomfortable, that it's actually quite difficult. Whereas I can imagine humming and focusing on the breath, you're still in that sort of doing mode effectively. It's easier when you're trying to tolerate heat stress. Yeah, so do those sauna sessions. Are they in Samadhi?

No, that would be less more safe for retreats and instructor training. Okay, so you have access to all that stuff?

And how long is your instructor training? Someone wants to become a Soma breathwork instructor.

Yeah, so we have two courses, we have an entry level breathwork course, which is the first stepping stone to becoming a full summer breath transformational coach, or we have the transformational coach programme, which is a long programme it can take six months or more depends on how fast you go. And it's a full on transformational coaching course that the foundation is breath. But we go into many different areas from Soma breath yoga, to ecstatic dance to shaking practices to other tantric practices. Purification techniques whose sauna is really holistic is everything we do, like our retreats and more, and also how to deliver one on one experiences for people and to take people through big transformations. You know, using our protocols, and the

shaking actually is interesting is something that I find it's really relaxing, right when you do shaking. And if you notice dogs shake I always laugh at my dog. If I if I stroke my Labrador, he kind of shaves does a little shake afterwards. Yeah, really. But it's amazing how relaxed you feel after you do either full body kind of shaking or tapping.

Correct? Yeah, so the shaking is one of that practice is one of the most favourite ones, from everybody the most transformative experiences, we do the retreats. And we do it for like 30 minutes to an hour. Sometimes. It depends on the intensity, but it usually goes with shaking into then full power. Excited dance, that's something I do a lot is shaking and dancing throughout the day. That's my favourite form of exercise. But you really do release all the tension out of the system, you let go of a lot of unresolved emotions, unresolved emotion creates this tension as well. Right and also affects your breathing. So releasing that letting go that having practices to let go of unresolved tension and emotion is foundation for optimum at wellbeing.

On a daily basis. Yes, when you build that tension,

exactly. Everybody should have some daily practice.

Yeah. And what about let's talk about the tantric practices. Yeah, yeah. He's praying more about those.

Yeah. So that's more about using the lifeforce energy, the sexual energy and circulating around and using it for a higher purpose. Because we're manifesting all the time, all day long, we're manifesting, right. And most of us are manifesting what we don't want, because we don't know what we want. So when you know what you want, that's the foundation, then you can start using magic, right to get what you want faster. And one of the practices is sex magic is sexual transmutation is using sexual lifeforce energy, the most creative, potent force of nature for a higher purpose, right. And so we teach you how to do that.

Just on the manifesting, because I think people get a bit confused around this, and law of attraction law of vibration. What we're really manifesting is, I think there's a perception among people almost that they can't necessarily achieve, what they're what they're hoping to achieve, or that they've got to kind of moderate what they want to achieve. Whereas manifesting, right is combining what you want and your kind of vision for your life, in conjunction with the right vibration and the right thoughts and everything kind of aligning if you like, together. What when you say that it's just quite interesting, want to pick up on something you said, which is that most people are manifesting what they don't want. Is that because you feel that they are engaging, because you know, your brain is like I know from when I was depressed, right? So it's like Google, it will just keep on or YouTube. If you watch one video, it'll show you more videos that are like that video. And so if you have a thought and you engage with that thought, your brain is going to show you more thoughts, like attracts like. I'm just curious, yeah, what you found there, and how people can kind of transform those thoughts. Because I think it is, as you say, easy for people to get into this negative spiral.

Correct. So what I mean by that is that we're all powerful manifest errs, all of us creating things all the time, experiences, everything that happens in our life is a result of the inner world, right? So we are programmed from a young age, right to believe certain things or create belief system, we call them reality tunnels. And it's why humans are so predictable. Because most people's reality tunnels already been envisaged for them, and laid out as a plan for them. And that's what the government does, right? They create schooling systems, educational systems, and occupational programmes that get you into a job or career into debt, because you spend a lot of money at university. And then one day, hopefully you get a job. And then, you know, the media is constantly propagating an image of what success looks like, success looks like working really hard, right? To then drive expensive cars, and wear expensive clothes and do this and that, and that, like, you know, keep up with the celebrities, right? But basically, when people get into their jobs and all that, they realise that actually, they're probably working harder on their jobs. They may have some money, but they don't have enough time to even spend it. Or their job just keeps them above broke. Right? Job stands for just over broke, right. And so they're constantly a rat race, and they never get out of this. And they they do everything society tells them, they get the house, the mortgage, which is impossible to pay off. They get the kids they marry the person from down the road. They do everything that their parents told them to because they're just repeating the same programmes as well. But they'd never, they're so busy, they never stopped to listen to think, Why am I so unhappy? I've done everything I'm supposed to do. But why am I still unhappy? And if they spent a little bit of time to answer that question, the truth might emerge. And the truth is that we've created a constructed a world a society that is actually the image of corporations, and a few massive corporations that spend billions of dollars to programme you to be a certain way to think a certain way to act a certain way. And this was what creates very predictable patterns of behaviour. Right? And people don't change the reptilian brain, the part of the brain that is programmed the most from the young age doesn't like change, it wants you to stay the same because doing anything different from what the tribe is doing is too much of a threat to your survival because there's a primal instinct to belong, right. This is one of the biggest human urges is community and belonging. So if you feel excluded from the community, it can be very straight So, because it's like, if you were back in the tribal times, when we did live in tribes, if you're excluded from the tribe, and you're on your own the jungle, you're going to die. Right? So now,

what's happening is when there's a big, mainstream culture that's been created, which is the way we're supposed to live our life, which is clearly broken, because look how unhappy people are that level of depression, the stress out there, you know, the dysfunction of our leaders, right? It's obvious that there's something not right with this. But what happens is, because we're so programmed, like operating systems on the hard drive of a computer, which is your body, your, your brain, your nervous system, your neurology, and the mind is the operating system, because it's so heavily programmed, it's really hard to wake up out of that dream, okay? Are there illusion? So until something shakes you up, and wakes you up. And usually it's when people get really sick, right is when they have a big wake up call. Or if they lose their house, suddenly, they get made redundant. These are usually wake up calls, if the wife suddenly divorces and for some reason, something wakes you up, right? And usually there's something nasty, right? But you can wake up through inspiration, you can have a wake up through inspiration. And this wake up what are usually leads to is an inner truth, the truth of what is truly that makes you tick your element. What is it that you're here to do your mission, your purpose, which can evolve and change, but you start to get more of an inclination of what that is, when you start doing that you don't need the secret, you don't need books, manifesting books, nothing. You just need to understand the clarity of what it is where you want to go. And then you start manifesting the things you really want. Because we're constantly creating what we we don't want, because what we don't want is what's been programmed into us, right? Because that's what keeps us subservient, and slave like, but the real truth is a human beings aren't slaves, right? We're actually gods, each and every one of us have the power of God, within right to be super creative geniuses that can push humanity forward. But this has been suppress. All right, and when you have this wake up call, you can get this inner alignment, and you suddenly start manifesting what you really want. Now, this doesn't this is not for everybody, right? There's, I've what I've started to realise is as there's a lot of people who are very happy, in being comfortably numb, that's their, like, the robotic security and it comes down to these five human needs. Right? And when you figure this out, everything changes, or you can say there's six, okay, so we need this level of uncertainty in our life. Right? So let's start with certainty, we need a level of certainty in our life. That means we need to know we are food on table a roof over our head. And things are predictable, that gives us security and survival, right? Then we need actually the opposite, we need an element of surprise, we need uncertainty. Now some people can handle a lot bigger thresholds of uncertainty and others, like the entrepreneurs, I probably a lot of people listen to this, your following are probably bigger risk takers than the average person, right? So so if you're in a very safe, secure job, right, because you got you manifested that because that's what you were programmed to do. You may feel uncomfortable in that because you need that grow, you need the next need, which is growth, right? We need to grow into follow a growing, okay. And then the other need is significance. We want to feel significant. Everyone has their own special significance. Some people need to be on stage 1000s of people in front of them, others doesn't want to feel scene in their own home, right with their family. So everyone has the different levels of significance. And then love and contribution. Right? So once you've got those first needs met, then we start to think about spiritual things I love giving back contribution. And then once you have all of that you start once you feel an alignment with all those things in your life. Right. And one way you can get this right is is is certainty by being clear on what it is you want. Finding people out there who are already doing why is that you want and then either getting them as your mentor or learning from them. Listen to the podcast interviews, autobiographies, finding if they have any like roadmap courses or if they have a strategy which you can follow and emulate and coffee. And almost always because this is how my life spin because life is so predictable and you really analyse it. Very programme like right. If you follow a programme that's why we call courses programmes. Usually you get that result. There's promises At the end of it, usually if you do all of the work and actually do it, the people who don't get the results is usually because they don't take the action, right, but you get the results, you know, you have a programme, if your clients follow it, they get the result. If they don't, they don't, right. So if you get proven programme to follow, you're almost guaranteed to get the result, okay, but you need a bit of variety of uncertainty, as well. So you want to have surprises. And when you get down a path of alignment, usually, loads of positive surprises come your way that keeps you growing as the next one growth and you start to grow yourself against significance in that, right. And then you get to a point where you start being able to give back and contribute. And you can get love and contribution and actually very quickly by aligning what is your one your mission with something that automatically gives back. So what a lot of entrepreneurs, that's why they're I find the most fulfilled in life is because they're aligned with something they're solving a problem out there in the world, the ones the entrepreneurs are the most fulfilled that I've met, are the ones who are solving big problems in the world without problems. But there were their programmes, the ones that aren't fulfilled usually are the ones who are creating problems. High, they're selling shit, that creates more problems. And they're usually the ones who end up depressed at the end of it. So what we try and do is create this alignment for everybody, you know, starting with our instructors,

starting with your instructors, and then they feed that mission into the wild. Yeah. i It's interesting that you say that, because I couldn't agree more. I think sometimes people find it difficult to find their purpose. But I know, for example for me, and my journey was very similar to yours, right, it was born out of a health battle. But then when I had to make that decision, to leave law, finally, and turn my back on the conditioning, and that safety of that gravy train of knowing exactly how it worked was predictable. It took actually a huge amount of courage and an identity shift to be able to do that. And to realise that my self esteem wasn't wrapped up in that title, right? Because there's the significance. So I had to kind of almost undo myself right and shed the old to become a new create that identity. But then, as you say, when you're driven like for me that mission driven purpose is to empower women to empower female performance, because I think that women struggle on a number of levels. And if we can empower them, that feeds in and in turn creates a ripple effect through their children through the people that they work with, across the world issues so far reaching, so I don't have to think about getting out of bed and why I might do it. Because as you say, I don't have to get into a state. The first thought that's in my mind is how am I going to take that mission? How am I going to take it forward today? That's the only thing that comes into my head, which I imagine is similar for you. Right, but I think it's difficult for some people, they might be listening to this and thinking that's great, but I don't know how to find what my mission is an Do you think that everyone has a mission, or as you say, some people maybe are happy to have a good job that they go into, they get enough money for holidays, they put some money away from retirement, because not everybody is as an entrepreneur.

Totally. So mission really is, you know, a variable thing, like, like, you don't have to like change the world, right? That doesn't need to be your mission, everybody's mission is equally important, right? So it could be simply you want to raise a healthy family that does get into work, right? It could be something that you want to work for a company that you believe in, and get out of this company that you're working for, that you don't believe in, right? The products, simple things like that you just aligning, you can either create your own mission or align with someone else's mission. You don't necessarily have to have your own hardcore, change the world mission. But ultimately, you have to have a job, right? You have to you have to pay the bills, somehow there are people who are born, you know, loads of money, right? inherited, but they're usually the ones that get the most depressed because I don't have that challenge. So if you don't have any money right now, if you're broke, right, and you're you're trying to figure things out, actually, this is one of the best times to really crush it. Because usually are these moments is when you make something that changes the world. You know, so that takes time to to figure out by research, you have to research you have to start figuring out what makes you tick, you started listening to your heart. When you get butterfly feelings when you when you listen to somebody's story or or you get excited about some product that you must have purchased in the last few months that changed your life. Right or had an impact in your life or dramatically improved your life. Maybe you can see if they've got any positions open at their company. So that's, you know, maybe you can join their mission. And you can start being a volunteer and doing stuff like that. Maybe you're you want to, you've made all your money, you're already successful, you've done all that stuff. The best way to now find spiritual mission is a spiritual mission, best way to find peace of mind a spiritual mission is to do something that contributes right? So peace of mind is what we're going for here. Peace of mind. That's the ultimate quest. Actually, the quest of yoga is bring tranquillity to mind, shitty Nutiva, Rhoda in Sanskrit. So that's the ultimate goal is peace of mind, if there's a difference between love and peace, right love, you can get obsessed with love, something that you love to do, like I get super obsessed with making music, when I'm in the flow of music, like a day can completely go pass. And I could be like, three in the morning. And I'm like, Oh, my God, what have I done, you know, I'm supposed to be here or there or, you know, my wife sleep and waiting for me upstairs, and we made it so that love can become sometimes it can affect your normal way of life, when you really love something, you're obsessed with it. And if that thing that you love is taken away, it can cause a lot of stress, it can get very distressed. And you know, you can fall in love with someone and then they suddenly leave you and your whole life can fall apart. So that's why going for peace of mind is the foundation of what we do. Right? peaceful mind. And if you can figure out what would bring you peace of mind peace, like real peace, lasting peace, you can then invite love in and if it goes away, it doesn't really matter. Because you've got the foundation of peace, you're going to be okay with letting go. So that's what our courses are about is really cultivating a state of peace of mind. And Samadhi literally means is our version of Samadhi Samadhi is the Ultimate Bliss state peace of mind, it really does begin with your physiology, your inner world becomes your outer world. So when you learn breath control techniques, you can actually invoke natural physiological states of bliss, which then calms your mind and when you have a calmer mind you can think more clearly. And then use will be become less obsessed with stuff less addicted less, needing things write to make you feel feel fulfilled. And then every now and then you can get into your flow and go 48 hours late no sleep hardcore on a piece of art, music Ukraine or business you're working on. And it's okay, you're fine. It's not going to affect you. And you then start to bring a balance and discipline in your life because you're at peace. You're you're okay with things right. And also when the world is falling apart, like it appears to be right now. You're not triggered by a you know, like too, worked up. You may like vent sometimes, but it's not like physiologically messing you up and paralysing you. And that's the problem with what's happening right now is people getting paralysed by fear and losing hope. And they think that

there's no point doing anything because the world is going to end soon, right? So people have this, and it becomes an excuse to not do things, okay. And then they end up becoming into the light loving to hate things. So they get obsessed with hating the government and blaming the government for everything or corporations and people for everything. And they get they get obsessed in this drama. And that can stop them from doing what it is they really want. And you know, and then that can cause a lot of stress. Because love, as we know, can really fire up the stress hormones, right, you can feel anxiety on a level you've never felt before. When you're obsessively in love with someone, right? And if they didn't call you or they message you, it could make your heart race for hours or I've been there been there I'm speaking completely from experience on all of these matters because I've been there before. But now you are okay with if you can cultivate peace of mind, that shit doesn't happen anymore. And you don't get this physiological triggers of cortisol and adrenaline and stress, causing this paralysis and stiffness of your joints. And you just become more healthy. So all of our techniques are revolves around cultivating peace of mind, figure out who it is that you truly are, what it is you want, and creating a roadmap strategy for getting it but also being okay, with maybe only getting 50% of it. Right? Being okay with 20% of it, right? You don't have to do 100% Because we couldn't help you create goals are so powerful and big. That I'm hoping that you don't reach them because they'd be impossible, right to sometimes reach some of these massive goals in one lifetime. But it's good to have that aspiration as a talisman a symbol to strive for and then if you get 40% of the way you're already doing really well, you're already crushing it.

And then use that goal setting that you do. Is this part of your instructor training? Or is that all part of the appraisal part

of like the the, the 21 day awakening protocol, but it's also the framework for the coaching. So the coaches are trained to help people get through each one of these steps. Cultivate peace of mind. Create an alignment with your values, figure out your human needs, what what you really want what you need, and, and then create a roadmap strategy for getting it by in a healthy sustainable way. So you don't get burnt out.

Yeah. And then you kind of attract those opportunities into your life, right, that are truly in alignment with what you what you wanted, which people are often

surprised by. Yeah. And then life becomes like a magical journey.

Yeah, exactly. And it happens so much faster. That's such a great explanation of manifesting. Naresh, thank you so much for coming on. Where can people find out more about you? I think Natasha has given us I'll share a link that people can go to actually to to try out Soma. Where can people connect with you and find out more about you? Yeah, so

check out my Instagram, Neeraj Naik official on Insta. So I'll give you a link to that. And join our YouTube channel, Soma breath, Facebook group, same breath, check out the website and check out the discount links that you've got that you can share. And yeah, fantastic.

Seiling map. So just realise that I've pronounced your name incorrectly right at the end of the show. I think I introduced you as Mike it's make neuroretinal No,

Konark is fine. Oh, is it? Okay, that's fine. That's good. That's amazing. Sorry, that's probably more correct.

Amazing, we will link to all of that in the show notes. Thank you so much for coming on the show. And if you haven't listened already to the first episode I did with Naresh almost, I think three years ago as well, where we dive into kind of breath holds and things like that as well. Both of these episodes really complement each other if you want to kind of dig deeper, and then we'll link to all the resources that Niraj has shared too. So thanks so much. Thanks again for coming on.

Amazing. Thank you.

I hope you enjoyed today's podcast episode. I know that I learned a lot about breath work on it and I hope that you did too. If you enjoyed this episode and you know someone that it may help, please share it with them. And if you're enjoying the show, please head over to iTunes and leave us a positive review. It really helps to spread the message and get the show out to a wider audience. Thanks again for listening and I will see you for another episode next week.

Thanks for listening. Remember to review and subscribe. You can grab the show notes, the resources and highlights of everything Angela mentioned over at Angela Foster performance.com You can also snatch up plenty of other goodies including the highly helpful Angela recommends page which is a list of everything she personally recommend to optimise your mind, body and lifestyle