Just Breathe

Samantha Bauer(00:01.546)
Welcome back everyone to Sisters in Law of Attraction. I'm Sam and we're so thrilled you're back with us. Christine, you know, I just I look forward to this time to see you and just to chat with you and kind of, you reconnect and before we jump into today's episode where we're going to kind of bring it down a little bit, we're going to talk about this whole thing of our breath and breathing. We're just coming off of our pivot.

Christine Goforth(00:05.571)
And I'm Christine.

Samantha Bauer(00:31.006)
And there was a lot of doing in that, right? I mean, there was, you know, from finding your passion to innovate to, you know, valuing yourself and opportunity and test your limits. So there was a lot of action. So now I think it's, yeah, getting after it. And I think now it's time to pivot from the pivot method and kind of just go into that being state. today we're gonna, yep, today we're gonna talk about

Christine Goforth(00:33.676)
Yes.

Christine Goforth(00:44.115)
getting after it. Yeah.

Christine Goforth(00:55.413)
Mm, I love it.

Samantha Bauer(00:59.032)
breathing and the importance of mindful breathing and paying attention to our breath. But before we jump into it, Christine, I just wanted to share really quick. You know, we heard from one of our listeners, by the way, this is getting like more fun, like fun-er. Can I say fun-er? Like more fun. Right? Because, you know, I mean, if you and I were like, you know,

Christine Goforth(01:07.01)
Yes.

Christine Goforth(01:18.755)
Yeah you can. Funner er er.

Samantha Bauer(01:27.328)
in a closet just talking to ourselves about this, like that's okay. But the fact that we're really starting to engage with our listeners and getting that feedback and hearing like, my gosh, this is exactly what I needed to hear right now. And it was after our O in pivot seeking opportunities. We were talking about the Milton Berle quote, if opportunity doesn't knock, build a door.

Christine Goforth(01:29.57)
Yes.

Christine Goforth(01:47.627)
Mm-hmm.

Samantha Bauer(01:55.668)
And one of our listeners shared that she just loved that. And she said, hashtag be the door.

Christine Goforth(02:02.561)
Be the door. I love it so much. I love it.

Samantha Bauer(02:06.826)
Right? And what's fun is because I talked about last time, that quote meant something totally different to me two decades ago, when I was in my high powered, all the time job. And now it's, I finally discovered that it's not about killing yourself to build opportunity and forcing it, just being that door. Right.

Christine Goforth(02:15.395)
Absolutely.

Samantha Bauer(02:35.374)
and being in that lane of acceptance and being open to the opportunities to come to you. So anyhow, that was just kind of a fun little tidbit that I wanted to share. Yep, yep, because you know what? We're learning too. mean this.

Christine Goforth(02:39.873)
Right.

Christine Goforth(02:51.083)
Yes, we love hearing from our listeners. Absolutely love it.

Christine Goforth(02:58.019)
We're all in this together. And this is the podcast life, all of it.

Samantha Bauer(03:04.204)
Yeah, right. you know, last week or so, right, challenges in my life and know challenges in your life too. And it's just like, I literally had to go back to listening to a couple of our episodes and said, okay, I need to get back into that lane of joy and gratitude and you know, just kind of.

Christine Goforth(03:12.333)
Yeah.

Christine Goforth(03:16.035)
Yeah.

Christine Goforth(03:22.859)
Mm-hmm. It's not a destination, right? I think that people think of this as like, you finally arrive. But no, it is a journey and it is one that sometimes you do have to lean back into your tools pretty heavily and bring more awareness to using them. So, yeah.

Samantha Bauer(03:39.373)
Right.

Samantha Bauer(03:43.532)
Yep. Yeah, yeah. And so just really quickly, and this is kind of a nice segue into the whole breath work and the importance of breathing. My daughter, and it's funny because I just remember several episodes ago, I was joking that she was hashtag winning. She's in law school and she's engaged and whatever. But she has challenges too. And she called me literally spiraling and couldn't catch her breath and just.

Christine Goforth(04:08.813)
Yeah.

Samantha Bauer(04:11.638)
Like very upset and I'm like, okay, dude, you got to chill. Like take a breath, right? just like let's just kind of get to the heart of what the heck is going on. Something, you know, set her off and then she just went a spiraling. And I remember telling her, know, sister, you just need to do, you know, you need to, you know, slow down to pay attention to your, to your thoughts. And I said, actually, I joked.

Christine Goforth(04:16.461)
Take it down a notch.

Samantha Bauer(04:40.014)
I know a podcast that could actually help you. She goes, I know mom, I know, I listen, I listen. And she goes, but you're a walking podcast. And I'm like, you know what? right. And, and we're just going to take that as a compliment. We're just going to go with that. Right. Yeah.

Christine Goforth(04:50.627)
That is true. My youngest tells me that too.

Christine Goforth(04:50.627)
Absolutely. Well, when I walked upstairs and she was listening to our podcast or had just finished, I was like, okay, well, that's good. She said I needed motivation. I was like, well, you went to the right place.

Samantha Bauer(05:04.128)
Okay.

Samantha Bauer(05:09.27)
Right, exactly, yeah. So it just reminds me too of when the kids were still in high school and everything is, my gosh, over the top, dramatic. And you're living it right now, sister. So.

Christine Goforth(05:22.377)
I'm there. Yeah. yeah. Yep. Yep. Yep. yes. yes. Lots of, lots of caring other people's stuff. Not literally, not literally.

Samantha Bauer(05:32.168)
huh. Right. Right. Right? Yeah. No, and I would remember telling the kids, matter of fact, I have this image in my head standing in the kitchen and Maddie doing her little spiraling thing. there's one little, who knows what the drama mama of the day was. Who knows? And I literally looked at her and I said, get a downward dog right now. And she just kind of looked at me and I'm like, I'm not kidding. Get a downward dog right now.

Christine Goforth(05:50.775)
Right.

Christine Goforth(05:57.507)
Yeah.

Samantha Bauer(05:59.758)
And so she did, right? And so there's something about, right, the blood rushing to your head that's hanging, you know, between your arms and your butt in the air that, you know, will change the chemistry.

Christine Goforth(06:10.543)
Do you know another? Yes. And also, one that I have used several times is laying down with up against a wall with your feet, with your legs up against the wall. So that would be your body. I guess if you're not listening, you're basically laying with your butt up against the wall and your legs up. And it truly is, it calms the nervous system so quickly.

Samantha Bauer(06:25.461)
Okay.

Samantha Bauer(06:25.461)
Yep.

Samantha Bauer(06:34.019)
Yep.

Samantha Bauer(06:39.532)
Yeah. Yeah.

Christine Goforth(06:40.499)
So yeah, the mind-body connection never ceases to amaze me. Truly.

Samantha Bauer(06:46.508)
Right. And we've talked about, you know, before just the physicality of this work too, right? Just like you've said, unclench your jaw, right? Just, you know, release those shoulders. know, there's posturing that you can do. So in today's episode, we are talking about, you know, the importance of breath. Obviously, anyone who has done yoga understands the importance of, you know, getting into that flow.

Christine Goforth(06:52.724)
Mm-hmm.

Christine Goforth(07:02.018)
Right?

Christine Goforth(07:15.126)
Mm-hmm.

Samantha Bauer(07:15.562)
Being getting into that mindful breathing and the importance of it and you know It's all documented science Yeah, that shows the you know the importance of breath and how it can change mood, you know and how it can obviously, you know calm that nervous system down and and I leaned into listening to a book by John Nestor and it's called breath

Christine Goforth(07:25.09)
Right?

Christine Goforth(07:30.871)
Mm-hmm.

Christine Goforth(07:44.18)
Mm-hmm. Okay.

Samantha Bauer(07:45.81)
and it's a yellow book. I'm telling you, I am drawn to these yellow books. And I remember...

Christine Goforth(07:49.441)
I love it. There's something about it. Yellow is, hey, it's always been your color. Your little sun dance, right?

Samantha Bauer(07:54.698)
I'm telling you, my first car at 16 was a bright yellow, for Sammy K. So anyhow, I remember several months ago being in Barnes and Noble. And by the way, I still very much love a good bookstore. There's nothing like the smell of new books and a little coffee.

Christine Goforth(08:00.547)
Yep.

Christine Goforth(08:18.669)
Yep. my gosh. It is truly the best. It is the best. We just went into one now that my youngest is reading a ton now. We walked in and she was like, it smells so good in here. like, yes, it does.

Samantha Bauer(08:22.488)
Right?

Samantha Bauer(08:27.948)
Uh-huh.

Samantha Bauer(08:27.948)
I'm telling you. Yeah, I'm, yeah. And my husband, he's a Kindle reader. I love anything that I can read that is not electronic. I still, I'm obviously an old person because I still get the newspaper. Because, yeah, the what? And actually, because it's tactile, right? And so I want to consume the news and feel it. And so, and then Paul and I literally like will write.

Christine Goforth(08:40.419)
Mm-hmm.

Christine Goforth(08:44.803)
The what?

Christine Goforth(08:51.586)
Mm-hmm.

Samantha Bauer(08:58.434)
little notes to each other like on different articles and stuff that's so geeky.

Christine Goforth(09:01.441)
that well and he's always sending articles and pictures to the group chat.

Samantha Bauer(09:06.612)
Right? Yeah, you're like, dude, I cannot read that. Taking a picture of the Wall Street Journal is like, no. You're like, that is not helpful. Yeah, exactly. So anyhow, this this this book that I'm just now getting into and I am just kind of taken with it because it literally he goes back in time to, you know, ancient

Christine Goforth(09:09.475)
I'm like zooming it in.

Christine Goforth(09:09.475)
Very Paul coated.

Samantha Bauer(09:35.63)
you know, ancient times and sort of that evolution of like the evolution of the freaking notes. Like of how, no, I mean, right? I mean, it's, it's I, I, when I bought the book, right, I had no clue. was like, it's just gonna be, you know, another book about, you know, the importance of breath. But he literally goes into the why behind why

Christine Goforth(09:40.771)
Mm.

Christine Goforth(09:45.111)
What? okay. Wow. I didn't know we were going that deep.

Samantha Bauer(10:05.024)
We all have crooked teeth. Why our sinuses are all messed up and clogged most of the time. Right, so he goes into, yeah, right, yeah, raise your hand. And yeah, well, I mean, welcome to spring in the Central Valley, right, in California. yeah, yep, yep. So anyhow, so I'm kind of geeking out a little bit about it because I just didn't think about.

Christine Goforth(10:12.493)
Yeah. yeah. Yep. That's me. I have raised your hand. As I sniff into the microphone.

Christine Goforth(10:12.493)
Yeah, it's the best.

Samantha Bauer(10:33.102)
I mean, obviously, number one, we take breathing for granted, but he literally he says 90 % of us are actually breathing incorrectly. 90 % 90 % right and so.

Christine Goforth(10:36.45)
Absolutely.

Christine Goforth(10:42.593)
Yes.

Christine Goforth(10:42.593)
And I do think that I've heard that that is the reason people have crooked teeth is that their mouth breathers or something along those lines. Yes.

Samantha Bauer(10:52.126)
Yep. Right. Right. Right. So and he does go on to, you know, the anatomy of our jaw and how, you know, our chins used to be protruding and now they're and so everything's smaller. And so that's why the teeth are crowded, maybe, you know, but also there's lots of factors that go in. But he did an experiment. I'm only on chapter two. I'm totally geeking out on this book.

Christine Goforth(11:06.263)
Mm.

Christine Goforth(11:10.05)
Sure.

Christine Goforth(11:15.897)
my god, we might need a breath. We might need a just breathed part two. Yeah.

Samantha Bauer(11:20.27)
I'm telling you. So he does an experiment where he literally puts silicone, uh, what do call them? Oh God. Ear, uh, you know, earbuds, not earbuds. Thank you. Plugs, goodness sakes. Plugs up his damn nose and like puts tape over his nose to only breathe out of his mouth. And so him and another guy from Sweden,

Christine Goforth(11:32.705)
Like nose plugs? Ear...plugs.

Christine Goforth(11:44.021)
Okay.

Samantha Bauer(11:48.494)
The Sweden guy came in and he's like, dude, I don't want to do this because he knows like it's going to have horrible health implications. Right? Yeah. And so anyhow, so I'm just like starting on it and I am totally geeking out. I know.

Christine Goforth(11:51.661)
Yeah.

Christine Goforth(11:51.661)
Yeah, right, right.

Christine Goforth(12:00.259)
Well, now I need to know how it ends. I'm like, yeah, because if he's gonna only breathe through his mouth, then that means his sleep is gonna be really bad. His mouth is gonna be really bad. His teeth, everything. And your sleep is the foundation for your health almost. So.

Samantha Bauer(12:15.774)
Exactly. exactly. Yeah, think, you know, of course it goes into, you know, the why of so many of us have sleep apnea and, you know, I mean, just everything how breathing actually can cure if done right. breathing can actually create maladies if done incorrectly. And with 90 % of us not, you know, really diving into this breath work.

Christine Goforth(12:23.392)
Right?

Christine Goforth(12:30.563)
Mm.

Christine Goforth(12:36.193)
Hmm. Yeah.

Christine Goforth(12:43.702)
Right.

Samantha Bauer(12:44.266)
And I think we've all, mean, if you've meditated, if you've done yoga, you know, whatever, you definitely have seen the importance of that. Well, I mean, Christine, the importance of breathing when you're giving birth.

Christine Goforth(13:00.067)
heavens, you had, I mean, I mean, have to, it is so important. And the fact that you can go from not even realizing that you're breathing or holding your breath. How many times have you been in a situation where all of a sudden it's like, my God, I realized I wasn't even breathing.

Samantha Bauer(13:04.131)
I don't even know why that just came into my head, but...

Samantha Bauer(13:04.131)
Yes!

Samantha Bauer(13:27.756)
Right.

Christine Goforth(13:27.991)
to then being able to also control it so well that you can actually completely shift your nervous system from sympathetic to parasympathetic. the fact that it fascinates me. And so yes, breathing is, it is so important and the different types of breathing are, it's incredible when you actually do the research to see

Samantha Bauer(13:36.867)
Yep.

Christine Goforth(13:56.823)
the different kinds of breathing and the different benefits that, know, overall they have about the same, but certain types of breathing will bring forward certain benefits, if you will. So.

Samantha Bauer(14:09.23)
Right, right, yeah, no, right, from being an athlete, right? I mean, if you're asking your body to perform at a high level, right, that's a different kind of breathing, you know, bringing down high stress, anxiety, breathing through it, you know, there's, go ahead.

Christine Goforth(14:14.563)
Mm-hmm.

Christine Goforth(14:18.604)
Right.

Christine Goforth(14:26.507)
No, I think I was just going to say, I think it all comes down to awareness, right? And just awareness and intention. OK, I'm going to now be aware of my breathing. And what is my intention behind it? Am I trying to be aware so that I can catch my breath? Did I just run a mile and now I can't breathe and I'm trying to catch my breath? Or am I am I like myself on

Christine Goforth(14:26.507)
this past Sunday night in tears for who knows what reason. Thank you, Perry Menopause. And that's a whole nother podcast, right? And then going from that to all of a sudden my husband's out of town and I'm having, I start having these thoughts of just not like intrusive thoughts of like, my God, what would it be like if something happened to him?

Samantha Bauer(14:57.676)
Yes.

Samantha Bauer(15:03.118)
That's a whole nother podcast.

Samantha Bauer(15:20.653)
Right.

Christine Goforth(15:24.469)
And I could feel in physically those side effects or those side effects, those effects of the thoughts. And so it's funny because I initially, I always think that it's the thoughts that create the physical, but it's the opposite. It's, it's you're in a, you're in a stressful situation or you, you get a bad piece of news. And it's that for me, that pit in the stomach that

Samantha Bauer(15:32.173)
Right.

Samantha Bauer(15:43.0)
Mm-hmm. Yeah.

Samantha Bauer(15:52.184)
Yes, right, the immediate physical reaction.

Christine Goforth(15:54.943)
mm-hmm. And then the thoughts start and they spiral just like, just like your daughter, right? Like, and, and if you can, the sooner you can stop those thoughts and calm your breathing, calm your nervous system, the less likely you are to spiral.

Samantha Bauer(16:01.365)
Yes.

Samantha Bauer(16:12.195)
Right.

Christine Goforth(16:12.767)
And I think, you know, depending on your level of anxiety, if you're not an anxious person at all, maybe you have no idea what I'm talking about. If you have, you know, if you have some anxiety, maybe, maybe you know exactly. But yeah, it just is, it's that awareness and intention behind it.

Samantha Bauer(16:21.068)
Yeah.

Samantha Bauer(16:26.798)
Yeah.

Samantha Bauer(16:35.096)
Right, and I love what you said about it's really just that physicality that almost drives the thoughts. Because, you know, I mean, so much of this work, well, so much, all of this work is about, you know, tweaking those thoughts, creating a new reality because, again, your thoughts create your reality. And...

Christine Goforth(17:00.779)
Mm-hmm.

Samantha Bauer(17:01.422)
And a lot of us, mean, if we're in that sort of heightened physical state, and then we start spiraling and we just, we start filling in the gaps, right? We start creating a tape in our head that is, that's horrible, right? That's what happens with the spirals. Like, my gosh, this could happen and then this is gonna happen and then everything bad's gonna happen and blah, blah, blah, blah, right?

Christine Goforth(17:08.683)
Right. Absolutely. Mm hmm. Right.

Christine Goforth(17:21.719)
huh. And what if, what if, what if, what if, huh.

Samantha Bauer(17:24.898)
Yeah, yeah. And so I love how you said that, you know, that physical response to something that happens really does, you know, sort of impact the thoughts, calm, you know, creates the thoughts. And that's why getting a hold of that breath is to stop that, you know, the sympathetic, you know, that fight or flight. Like it's...

Christine Goforth(17:44.055)
Mm-hmm.

Christine Goforth(17:51.337)
Right. Well, and that's exactly what it is, is from, you know, back in the day when, when our gut was the first thing to tell us we're in danger and you know, then you look for the danger. Well, sometimes our bodies fake us out and they sort of like, you're in danger, but you're like not, you're just, you know, had a mean email from somebody. You're like, okay, okay. I'm not dying. I'm not being chased by anything. I'm okay.

Samantha Bauer(18:09.974)
Right.

Samantha Bauer(18:09.974)
You guys...

Samantha Bauer(18:19.746)
Right. Right. Yeah. No, I mean, and again, right, it goes back to like even our very first episode, right, saying that, you know, it's easy to feel good when you feel good. But how you respond to those triggers in your life, something bad happens, that pit in the stomach, you know, then you start hyperventilating and then then the thoughts and the spiraling happens, right? I mean, it's just it's that terrible loop.

Christine Goforth(18:19.893)
Get a hold of yourself.

Christine Goforth(18:32.096)
Right.

Christine Goforth(18:44.908)
yeah, been there.

Samantha Bauer(18:49.058)
that you can't, you know, so again, it goes back to being just simply aware of your thoughts and like you've said before, it's like, okay, no, I'm not gonna think that. What if I thought this instead? You know, and it, right, exactly, exactly. And going to that breath work and you know, obviously we're, we're almost out of time, we will put these resources, you know, on our website and,

Christine Goforth(18:55.939)
Mm-hmm.

Christine Goforth(18:59.713)
Right. Mm-hmm. What if it all works out?

Christine Goforth(19:12.897)
I get...

Samantha Bauer(19:17.838)
and get more into this maybe at a later date, but doing that breathing, those breathing exercises, and there's plenty of it out there, right? I mean, we've all, like, you inhale through the nose, five seconds, you hold it, and then you exhale, the box breathing, right? I mean, so.

Christine Goforth(19:26.563)
yeah.

Christine Goforth(19:32.963)
the box breathing. I actually learned about a new one that I think I might try and implement into my daily schedule and it's called cyclic sighing. And it's concentrate, you do it for three to five minutes a day and you're concentrating on exhaling longer than inhaling. And it's supposed to be very good for your overall heart health and your nervous system and just

Samantha Bauer(19:39.719)
okay.

Samantha Bauer(19:52.619)
Okay.

Christine Goforth(20:02.759)
just overall lower anxiety level. So we'll see. I'm going to try it.

Samantha Bauer(20:06.72)
Okay. So is it like a sigh on the release on the exhale?

Christine Goforth(20:12.011)
So yes, it's an inhale.

Samantha Bauer(20:17.838)
Okay.

Christine Goforth(20:19.103)
and you do that for three to five minutes a day. And it does say if you get lightheaded, stop doing it. So I'm not a medical professional. Do not take our medical advice.

Samantha Bauer(20:24.97)
yeah.

Samantha Bauer(20:24.97)
Yeah, well, so just really quick on that. Sometimes on my meditation walks, right? I'll take that long, that inhale, but on the exhale, I'll just go, and I'll vocalize just that, exaggerating that sort of exhale. and.

Christine Goforth(20:46.763)
Yep, is something, there's science behind that too, but we won't get into that. I know me too.

Samantha Bauer(20:50.422)
I'm telling you. Yeah, well, I love the science stuff. I could geek out on this stuff. It's so fun to learn about. So here we are again, Christine. I mean, it just goes flying by, but we have so much more to talk about. And next time we're going to get a little bit more into optimism and the impact that being grateful has on your overall optimism.

Christine Goforth(21:02.207)
It really does. I know.

Christine Goforth(21:11.586)
Mm-hmm.

Samantha Bauer(21:18.99)
I am so looking forward to next time and so, yes! Well, thank you everyone for joining us. This is Sisters-in-Law of Attraction. I'm Sam. And we'll see you next time. Bye!

Christine Goforth(21:22.035)
Me too!

Christine Goforth(21:22.035)
Thank you. And I'm Christine.