Dr. Andy Galpin

So in doing this, what we're trying to do is match an appropriate breath rate with an appropriate caloric expenditure. We're not having you do sprints or you're running where your heart rate's really, really high and you're under breathing. We're trying to retrain your baseline of saying, this is what 15 should feel like.

Now, when you go back and sleep, bring it down to 10 or 12 or whatever the case is. So it's a very intentional two in, two out. It feels very, very weird. It's nasal only. You can't listen to a podcast. You can't take work emails when you're this. You have to be in that space and you got to spend some time there, but it is quite effective. Third one here we'll talk about is the cold exposure.

Now, when you go back and sleep, bring it down to 10 or 12 or whatever the case is. So it's a very intentional two in, two out. It feels very, very weird. It's nasal only. You can't listen to a podcast. You can't take work emails when you're this. You have to be in that space and you got to spend some time there, but it is quite effective. Third one here we'll talk about is the cold exposure.

Now, what I didn't say earlier is how you can use cold exposure for biofeedback and retraining things like respiratory rate. Common one we have used many, many times. Get in your cold, whether this is your shower or your bath or whatever you're doing. I'll give you the first, say, one to three breath cycles to kind of calm yourself down.

Now, what I didn't say earlier is how you can use cold exposure for biofeedback and retraining things like respiratory rate. Common one we have used many, many times. Get in your cold, whether this is your shower or your bath or whatever you're doing. I'll give you the first, say, one to three breath cycles to kind of calm yourself down.

And then past that, we're not sitting in here for a particular amount of time. What we're trying to do is take 10 breaths under control. We are using the cold to regulate breath. We are learning resilience. I put you in a very physiological and psychological stressful situation. Your hormones, your adrenaline, your heart rate will be flying up.

And then past that, we're not sitting in here for a particular amount of time. What we're trying to do is take 10 breaths under control. We are using the cold to regulate breath. We are learning resilience. I put you in a very physiological and psychological stressful situation. Your hormones, your adrenaline, your heart rate will be flying up.

And I'm asking you to control them despite the fact that they are wanting to go up. That is exactly how you build stress inoculation. That's walking you up to that line of low back pain, but not pushing you over the edge. You're not scared. You can get out anytime. There's no danger here. But your body will be screaming at you that this is a, all those things. But you know it's not.

And I'm asking you to control them despite the fact that they are wanting to go up. That is exactly how you build stress inoculation. That's walking you up to that line of low back pain, but not pushing you over the edge. You're not scared. You can get out anytime. There's no danger here. But your body will be screaming at you that this is a, all those things. But you know it's not.

You might panic, you might do a bunch of different things. Fine, get out, no problem. That's the game we're practicing. Just like Dr. Harris in waking up, the practice is not how much focus you can have on your breath. The practice is when you lose focus, can you bring it back? Same thing here. We're using the cold to intentionally put you out of control.

You might panic, you might do a bunch of different things. Fine, get out, no problem. That's the game we're practicing. Just like Dr. Harris in waking up, the practice is not how much focus you can have on your breath. The practice is when you lose focus, can you bring it back? Same thing here. We're using the cold to intentionally put you out of control.

And then we're saying, can you practice regaining control? That's all we're doing. Now, the things I just mentioned, I call biofeedback, but they're not the true scientific definition of that. What we're really getting into this field is stuff more specific to HRV-based biofeedbacks, and so we'll cover those things right now. A couple of examples.

And then we're saying, can you practice regaining control? That's all we're doing. Now, the things I just mentioned, I call biofeedback, but they're not the true scientific definition of that. What we're really getting into this field is stuff more specific to HRV-based biofeedbacks, and so we'll cover those things right now. A couple of examples.

Many years ago, I had a colleague who was actually a sports psychologist who used biofeedback this way. He would put athletes in front of a computer screen, and he would have an electrode attached to their ear that was measuring things in a pulse oximeter. And they would look at a screen, and it was, say, a picture of a landscape or maybe kids playing at a park. and it was all in black and white.

Many years ago, I had a colleague who was actually a sports psychologist who used biofeedback this way. He would put athletes in front of a computer screen, and he would have an electrode attached to their ear that was measuring things in a pulse oximeter. And they would look at a screen, and it was, say, a picture of a landscape or maybe kids playing at a park. and it was all in black and white.

And he would not tell them anything, but he would simply say, make that picture turn into color. And they're staring at a screen, they're like, what? And then all of a sudden, the screen would start filling in color. And then it would go away, back to black and white. And it would take people a while, but once they realized, oh wow, when I bring my heart rate down, I get more colors on the screen.

And he would not tell them anything, but he would simply say, make that picture turn into color. And they're staring at a screen, they're like, what? And then all of a sudden, the screen would start filling in color. And then it would go away, back to black and white. And it would take people a while, but once they realized, oh wow, when I bring my heart rate down, I get more colors on the screen.

And so they would bring their heart rate down and the colors would start filling in, then they would get excited, and then the colors would go away. And so they're not paying attention. He's not telling them, bring your heart rate down, stop breathing as much, exhale, extended exhales. He's asking for an external solution and they are figuring out internally how to get there. Awesome, awesome.

And so they would bring their heart rate down and the colors would start filling in, then they would get excited, and then the colors would go away. And so they're not paying attention. He's not telling them, bring your heart rate down, stop breathing as much, exhale, extended exhales. He's asking for an external solution and they are figuring out internally how to get there. Awesome, awesome.

And then there's lots of different tools and technologies for that, but an awesome way of developing biofeedback that way. Really simple examples of stuff we've used for many years are things like a weight belt. They had 20 bucks on Amazon. You put this strap around your stomach and you can actually see increased proprioception in your core muscles. Lots of research on this.