KNP151 - The Importance of a Nighttime Routine

The Next Level Health & Fitness Podcast (Formerly The Key Nutrition Podcast)

Brad Jensen

Health & Fitness, Weightloss, Motivation, Mindset, Food, Nutritionadvice, Fitness, Muscle, Gym, Nutrition, Musclebuilding, Mealprep, Keynutrition

4.9 • 766 Ratings

🗓️ 9 June 2020

⏱️ 38 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

On today's episode Michelle and I discussed a nighttime routine.

Some tips and tricks we provided included breathe work.

Resetting one’s breath, or working to make the breath leave fight-or-flight mode, is good for both the mind and body.

The unconscious body, or the autonomic nervous system, refers to the functions that take place without any thought, such as the heart beating or the stomach digesting food.

This system can be in a fight-or-flight or rest-and-digest state.

In fight-or-flight mode, the body feels threatened and reacts to help the person escape or avoid a threatening situation. Among other things, the body releases hormones to make the heart beat faster, breathing to quicken, and to boost blood sugar levels.

Having this state of stress activated too often, or for too long, has adverse consequences on health, however. The physical impact of this state can cause wear and tear on every system in the body.

Breathing techniques:

4-7-8

Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.

To use the 4-7-8 technique, focus on the following breathing pattern:

•empty the lungs of air

•breathe in quietly through the nose for 4 seconds

•hold the breath for a count of 7 seconds

•exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds

•repeat the cycle up to 4 times

Box breathing:

1.Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.

2.Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.

3.Begin to slowly exhale for 4 seconds.

4.Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.

Episode 21 With James Swanwick - Click Here

http://www.swanwicksleep.com discount code: Key2017

Next Level Experience Program Wait List –> Click Here

Order From Top Notch Nutrition -> Click Here

Connect with us on Instagram

Host Brad Jensen – @thesoberbodybuilder

Co-Host Michelle Raines – @mykeylife

Key Nutrition – @keynutrition

Transcript

Click on a timestamp to play from that location

0:00.0	Welcome to the Key Nutrition podcast, your one-stop shop for everything, food, fitness, and mindset.
0:05.0	On today's episode, me and Michelle talked about the importance of a nighttime routine.
0:09.7	We've talked a lot about a morning routine on here and wanted to discuss about a nighttime
0:13.9	routine because I think it's just as important.
0:16.6	You kind of look at it.
0:17.4	These are kind of the bookends.
0:18.4	You get your morning routine.
0:19.3	You got what you do at night. And then everyone in between is kind of like what we're doing
0:23.5	to chase results or transformation or health and fitness. So we gave you some tips and tricks
0:28.7	to do just different ideas to implement. The cool thing about a nighttime routine is you get to
0:32.7	plug it in however you would like. So we do talk a lot about this on the next level experience as well,
0:39.5	which by the way, guys, we're over halfway now down with the beta round. And it's going phenomenally.
0:44.9	We've learned so much. This first hit of race, full iteration is going to be amazing.
0:49.4	For all you guys listing on there, if you fill out the form, you automatically put on a priority wait list.
0:55.5	So when we do start launching this, which check out for the end of summer, early fall,
1:00.0	we're shooting for the end of August. So about two months away, but this is good transformations.
1:04.7	I'm sorry, this is a course that is going to transform you. I'm telling you it's going to make
1:10.2	just an immense impact on you. I'm telling you it's going to make just an immense impact
1:12.5	on you. So if you want first priority on getting the email and all the marketing material first to
1:18.2	see if it's a fit for you, then go ahead and go to the next level experience on the link here
1:23.2	in the in the show notes. Click on that. Fill out your info, you'll automatically put on the priority list.
1:28.5	So you guys will get first dibs at calls to see if this is the right fit for you.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Brad Jensen, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Brad Jensen and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.