10-Second Breath Hack to Reset Your Body & Mind | Aaron Alexander : 1285
The Human Upgrade with Dave Asprey
Dave Asprey
4.6 • 7.3K Ratings
🗓️ 27 May 2025
⏱️ 61 minutes
🧾️ Download transcript
Summary
This episode reveals how one simple breath pattern can rewire your nervous system, regulate stress in seconds, and become your most powerful tool for human performance and longevity.
Watch this episode on YouTube for the full video experience:
https://www.youtube.com/@DaveAspreyBPR
Host Dave Asprey sits down with Aaron Alexander, a world-renowned human performance coach, manual therapist, and creator of The Align Method. Aaron has worked with elite athletes, high-level entrepreneurs, and celebrity performers to transform the way they move, breathe, and live in their bodies. He merges structural alignment, functional medicine, emotional awareness, and deep nervous system science to help people get unstuck, physically and emotionally.
Together, they explore the science and strategy behind breathwork, vagal tone, posture, and fascia, revealing how the body stores trauma, how breath shifts brain states, and how physical misalignment can sabotage mental clarity, energy, and even mitochondrial function. They also dive into why mouth taping, tongue posture, nitric oxide, and movement patterns are foundational to sleep optimization, cold therapy adaptation, and long-term vitality.
You’ll learn how to regulate your state in 10 seconds or less, how to shift from sympathetic overdrive to parasympathetic calm, and how to use tools like humming, OMing, and deep exhales to control your biology in real time. This is a tactical, science-rich, emotionally grounded guide to neurohacking from the inside out.
If you care about biohacking, functional medicine, sleep optimization, or want to feel stronger, calmer, and more in control—this episode is essential.
You’ll also hear how Aaron:
• Uses breath patterns to hack the nervous system and improve strength, mood, and cognition
• Teaches mouth taping and facial alignment for deeper sleep and recovery
• Connects trauma, honesty, and physical tension through a somatic lens
• Guides clients through cold therapy, touch, and movement to recalibrate resilience
• Applies fascia science and polyvagal theory to elite performance and everyday health
This is essential listening for anyone exploring Smarter Not Harder protocols, high-level biohacking, and the connection between movement, mitochondria, and mind control.
Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.
Episodes are released every Tuesday and Thursday, where Dave asks the questions no one else dares and brings you real tools to become more resilient, aware, and high performing.
SPONSORS:
- Sunlighten | Go to https://www.sunlighten.com/dave/ and enter code DAVE at checkout to save up to $1,400.
Resources:
• Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/
• Aaron’s Website – www.alignpodcast.com
• Aaron's Instagram: https://www.instagram.com/aaronalexander/
• 2025 Biohacking Conference: https://biohackingconference.com/2025
• Danger Coffee: https://dangercoffee.com
• Dave Asprey’s Website: https://daveasprey.com
• Dave Asprey’s Linktree: https://linktr.ee/daveasprey
• Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com
• Own an Upgrade Labs: https://ownanupgradelabs.com
• Upgrade Labs: https://upgradelabs.com
• 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com
Timestamps:
• 00:00 Trailer
• 01:39 Intro: Walking, lifestyle design, and longevity
• 05:38 Breathwork to shift state and boost energy
• 21:16 Honesty, alignment, and nervous system health
• 29:35 Safety, regulation, and somatic awareness
• 30:43 Touch as therapy and connection
• 31:53 Pheromones and subconscious signaling
• 35:00 Breath as a tool for emotional control
• 39:33 Growth through relationships and repair
• 43:03 Nature’s role in healing and performance
• 47:25 Tongue posture, eye movement, and fascia
• 56:32 Final thoughts on presence and physical truth
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Transcript
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| 0:00.0 | If you've been listening to the show, you know that I just came out with my new book, |
| 0:04.8 | heavily meditated this May. It's the fast path to remove your triggers, dissolve stress, |
| 0:10.1 | and activate inner peace. Go check it out at Dave Asprey.com backslash books. |
| 0:18.3 | Ultraviolet light is good for you. Too much is bad for you, but none of it is terrible for you. |
| 0:22.6 | If you enter sunshine, it gives you a reason to look up. Your eyes are neurological. And so when you're |
| 0:26.5 | taking in the horizon, the panoramic view, it's another tool like breath that hacks your system |
| 0:31.2 | into more calm rest, digestive type state. Knowing the nuances of movement and breath are fundamental if you want to live a long time. |
| 0:40.0 | We get applauded for getting a fancier car, for getting more muscles, for getting fancy |
| 0:44.7 | clothes, getting a fancier watch. But it's not so often that we get applauded for like the inner |
| 0:49.1 | parts because people don't really see that. The portion in the brain where breath is being processed, |
| 0:54.5 | it's called the medulla oblongata. |
| 0:56.3 | It's also where you are processing respiration. |
| 0:59.1 | It's at the bottom most point of the brainstem. |
| 1:01.9 | It's the literal bridge between your brain parts and your body parts. |
| 1:05.7 | You deal with super high performers. |
| 1:07.0 | How do you deal with people who are not super high movement professionals? |
| 1:12.1 | You're listening to The Human Upgrade with Dave Asprey. |
| 1:18.3 | Aaron, thanks for coming back on the show. |
| 1:20.5 | Thank you for me. I appreciate it. In your home, nonetheless. |
| 1:23.6 | Yeah, I decided that through your gadgetry before this. It was a good time. |
| 1:26.9 | Yeah, moving the podcast out of the in-home studios means extra driving, and I'm very lazy. |
| 1:34.3 | I get that. Yeah, I've heard of that. You're lazy too, right. |
... |
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