Jay is back to answer more great questions from our loyal listeners!

In this episode, Jay discusses...

-The Hanu device allows you to log and track life events so you can analyze how your life events effect your stress...04:10

-Dr. Wiles uses the Hanu device daily and has noticed how eating effects him physiologically...08:15

• We have 3 branches of the autonomic nervous system.
• Eating food is an activator for the enteric branch of the nervous system.
• We can prime the digestive system with breathwork.
• Heart rate will go up when you eat.
• The parasympathetic and sympathetic nervous systems can work antagonistically or complimentarily. It's complicated, but that's physiology!
• Intermittent fasting: when you break the fast with foods that are highly inflammatory, there are immense changes in biometrics.
• The effects of inflammatory foods persist much longer than a typical, less inflammatory meal.
• Dr. Wiles has found from his personal tracking that there is a direct correlation between the amount of time HRV is suppressed and heart rate is increased after the meal, all dependent on the quality of the food, and perhaps even more so, the quantity of the food consumed when breaking the fast.
• Dr. Wiles has conducted some tests with quantity and quality of food for breaking his intermittent fasts.

-You can use your own data to get self-informed about the variables that effect your nervous system from a longevity standpoint and a severity standpoint...25:00

-A new study about mindful awareness to help prime the nervous system for better stress resilience...27:25

-"The Influence of Slow Paced Breathing on Executive Function" study...33:30

-The take-away from these two new articles is that to improve executive functioning and cognitive function, engage in activities that slow your breath respiratory rate down, but do not engage in activities that have you focus on your breath awareness...36:30

Listener Q&A:

Brandon asks: I'm having a hard time understanding if my breathing mechanics are still dysfunctional. It's hard to tell if my ribs are expanding like you have said that they should. Am I doing something wrong? Also, I've heard that when you are exhaling that it can help to gently pull your naval inward. Is that OK?...39:30

In the answer, Jay discusses:

• This question focuses on biomechanics.
• Panic attacks are the most extreme form of anxiety, and you see very short, quick breaths. Rapid, Thoracic chest breathing.
• LSD breathing: Low, Slow, Diaphragmatic Breathing is recommended.
• Try not to get hung up on executing the 'perfect mechanics' of a breath
• The gentle pull of the naval is not something you actively pull. You just notice it when you are breathing correctly.

Jennifer asks: When I am doing breathwork exercises, especially to relieve stress, I have found that instead of sitting upright, I actually like to lean over. Still seated. Is this OK? I just feel better when I do this....50:50

In the answer, Jay discusses:

• When we are engaging the core and over-activating muscle contraction, it has a negative impact.
• Maintaining a non-rigid, relaxed neck posture is good.
• Biometrics are highly subjective and individualized, so try different postures and check the biometric shifts and changes for yourself.
• Is it OK? Yes! When you lean over, you are letting gravity help expand the lungs. Trust your body when things feel good and use data to confirm.

That's a wrap!

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