Get The Best Night's Sleep with RA Optics, use this link to get 10% off: https://www.raoptics.com/TADB10

FREE RESOURCES:

🎁 Download My Free Audio Breathwork Bundle here:
https://ra.takeadeepbreath.co.uk/mp3

🎁  Access My Free 7 Day Breathwork Course
https://ra.takeadeepbreath.co.uk/burnoutreset

PAID RESOURCES:

🫁 Work with me directly to fix stress, exhaustion & tension
https://go.takeadeepbreath.co.uk/121/


Is your morning coffee quietly destroying your health or is it actually a superfood? Today's guest is Alex from Exhale Coffee, a coffee and caffeine expert who is here to set the record straight. We cover everything from polyphenols and brain health, to the shocking truth about decaf, why instant coffee might be the worst thing in your kitchen, and the exact brewing method that gets you the most out of every cup. This one will completely change how you think about your daily brew.

Learn more about Exhale Coffee here: https://exhalecoffee.com/

Chapters:
0:00 Is coffee actually a superfood? Meet Alex from Exhale Coffee
0:58 The parasympathetic side of coffee why it's not all fight or flight
2:26 Coffee is not bad for us. We're bad for coffee.
3:01 Polyphenols what they are, why they matter & the 31x brand difference
5:14 The health benefits of polyphenols Alzheimer's, heart disease & more
6:45 The dark truth about decaf — paint stripper, chemicals & what to look for
10:59 Instant coffee ultra processed, mycotoxins & why it's the worst offender
13:44 When to have your first coffee & the Andrew Huberman debate debunked
17:27 Electrolytes, morning routines & stop wasting money on fancy sachets
19:32 The best brewing method for maximum health benefits (backed by lab tests)
24:12 Caffeine half life, sleep, performance dosing & when to stop for the day
33:35 Should you cycle off caffeine? Cognitive benefits & brain health deep dive
47:13 The mindful coffee ritual & why slowing down changes everything
54:54 Mushroom coffee, AG1 & why good quality coffee beats all the supplements

Today’s guest is Patrick, co-founder of Alveo, a new chest-worn breathing wearable designed to track breath rate variability (BRV) and nervous system state in real time. In this conversation, we explore the future of breathwork, wearables, and nervous system regulation and why breathing data may be the missing piece in modern health tech.

Learn more and support this project on Kickstarter here: https://www.kickstarter.com/projects/alveos/alveos-one-wearable-that-listens-to-your-breath

Chapters:
0:00 BRV explained - the breathing metric no one’s talking about
3:21 HRV vs BRV - what your nervous system is really telling you
5:31 Can breathwork actually train BRV long term?
9:18 The chest wearable - how it works (and why it’s different)
12:30 Why breathing data beats most wearables
17:23 The future: real-time breath coaching + nervous system AI
24:56 Why this device was built (asthma, breathwork & tech)
32:26 Can breathing tech detect illness early?
36:28 The university validation study (what they’re testing)
41:14 Breathing under stress, load & real life
48:17 Breathing as the “4th pillar” of health
53:46 What the app will actually do for you
57:44 Are humans breathing faster over time?
1:02:15 Pricing, Kickstarter & subscriptions explained
1:07:15 Final insight: don’t use breathwork to avoid emotions

If you feel tight, stuck, or like breathwork isn’t fully helping, Lotte and Mike are running a live 4-week fascia release program starting January 11th to help you unlock your body and breathe more freely. Limited spaces - learn more here: https://ra.takeadeepbreath.co.uk/fascia

In this episode, Mike sits down again with Lotte Paarup, a leading fascia and breathwork educator, to explore how the fascial system shapes your breathing, stress levels, and how safe your body feels. You’ll learn why breathwork alone often isn’t enough and how releasing the body can unlock easier breathing, movement, and calm. 

Chapters:
0:00 Why Fascia Matters More Than You Think
2:21 How Your Feet, Jaw & Lungs Are Connected
3:40 What Happens When Fascia Gets Stiff
6:54 Why Your Body Needs to Feel Safe to Breathe
9:37 Are There Key Fascia Pathways in the Body?
11:53 How Stress Physically Tightens the Body
15:04 Why You Can’t Think Your Way Out of Tightness
18:33 Why Daily Fascia Work Beats Weekly Treatments
22:43 Why Breathing Fails When the Body Is Stiff
26:49 What Actually Happens During Fascia Release
33:42 Is Fascia Work Ever “Finished”?
37:05 Why Movement Is Essential for Fascia Health
43:20 The Psoas, Fear & the Survival System
53:20 Can Breathwork Help Release Fascia?

Learn more about muse here; https://choosemuse.com/tadb

Chapters:

0:00 Welcome to Take a Deep Breath
0:49 Why a Neuroscientist Couldn't Meditate
2:03 The Real Reasons People Struggle with Meditation
2:54 What IS Meditation? Science Explained
4:06 Game-Changing Benefits You'll Actually Notice
5:53 The Minimum Effective Dose for Results
7:05 Serial Meditation Failures Unite
7:29 How Muse Tracks Your Brain in Real-Time
9:03 What Are You Actually Doing When Meditating?
10:44 Focus on Breath or Let Thoughts Pass?
12:40 How to Change Your Relationship with Emotions
13:20 Breath Awareness vs Breath Work in Meditation
15:23 Body-Led Meditation Deep Dive
16:33 Dropping Into Your Body & Out of Your Mind
18:28 The Truth About Pain & Secondary Suffering
19:51 NASA's Mars Meditation Experiments
21:58 How Muse Transformed Sleep Science
24:29 The Digital Sleeping Pill That Actually Works
25:54 Deep Sleep Stimulation Breakthrough
28:30 How Much Deep Sleep Do You Really Need?
30:31 Avoid This Common Sleep Mistake
31:27 Mental Fitness vs Physical Fitness
33:33 How to Measure Your Mental Fitness
34:31 Oxygen Flow to Your Brain Explained
36:42 Training Your Brain to Demand More Oxygen
38:40 Breath Work Meets Brain Tracking
41:02 Best Time to Meditate (Honest Answer)
43:16 Eyes Open vs Eyes Closed Meditation
45:35 Lying Down vs Sitting Meditation
47:14 You Are More Wonderful Than You Think
48:26 Final Thanks & Discount Code

🔥 Feeling burned out? My 7-Day Burnout Reset Course (usually $97) is FREE for a limited time → https://ra.takeadeepbreath.co.uk/burnoutreset

Today's guest is Dr. Anjani Teeves, an osteopathic physician and diaphragm expert.
We talk about why stiffness is actually stagnant lymph, how your diaphragm controls 90% of circulation, why you're only using 25% of your breathing capacity, the 74 diaphragms in your body, and how to fix your breathing to transform your health instantly.

Chapters;
0:00 Introduction: The Diaphragm Expert
0:29 How Childhood Tickling Led to Breath Mastery
2:58 Discovering Breath as a Superpower
4:36 Why Chronic Illness Patients All Have Poor Breathing
7:33 What is the Thoracic Diaphragm?
8:48 Anatomy: How the Diaphragm Attaches to Your Spine
12:21 How Muscles Contract and Relax
13:47 The Diaphragm as a Pump for Air and Fluid
16:30 Can You Strengthen the Diaphragm Like a Bicep?
19:21 Why Stiffness is Actually Lymphatic Congestion
22:09 The Diaphragm Controls Circulation More Than Your Heart
23:12 Understanding Lymph and Why It Matters
26:41 What Happens When Lymph Gets Stuck
30:29 Everything Congested With Lymph Gets Stiff
31:46 How the Diaphragm Affects Heart Health
35:00 The Pericardium and Why Your Heart Needs to Spiral
40:13 What Happens When the Heart Can't Move Properly
43:51 The Best Exercise You Can Do Right Now
46:08 Most of Your Diaphragm is on Your Back
48:38 Better Fluid Motion is Better Physiology
49:49 Why Sitting Up Straight Actually Hurts Your Breathing
53:03 The Key: Finding the Transition Point on Your Sit Bones
55:12 How to Start Using Your Full Diaphragm
58:38 Why Your Hips Get Tight When You Don't Breathe Well
1:00:23 The Body Has 74+ Diaphragms That All Work Together
1:04:45 Every Major Joint Has Its Own Diaphragm
1:05:56 The Extraordinary Capacities of Diaphragms
1:08:45 Quick Tips to Reduce Stiffness and Move Lymph
1:11:26 The Full Body Expansion Technique
1:13:58 Using the Hydraulic System to Move Better
1:15:44 Why Your Muscles Stay Tight to Protect Your Organs
1:18:28 Final Thoughts and Next Steps

Discover The Breathwork Reset Method™ a proven 5-week system to boost energy, calm your mind, and sharpen focus from the inside out. 🌬️
We kick off on November 2nd (spots are limited)
Learn more here: https://ra.takeadeepbreath.co.uk/reset-live

Today's returning guest is About Tiger. Tiger is a highly qualified breath educator and yoga instructor with certifications from the Kripalu Center for Yoga and Health, the Katonah Yoga Center, and Oxygen Advantage®.

- Connect with Tiger: https://www.tigerbye.com/
- Tiger's upcoming  training here: https://kripalu.org/experiences/breathe-better-master-your-breath

Chapters:
0:00 How to Use Breath to Cool Down
2:17 The Secret of Cadence Breathing
2:36 Satali: The Cooling Tongue Breath
4:14 Why Ujjayi Breath Heats You Up
5:23 Does Satali Actually Lower Body Temperature?
8:01 The Right Way to Do Ujjayi Breath
12:27 Three-Part Breath & Shoulder Dysfunction
22:26 Mind-to-Muscle Connection in Breathing
22:54 Taking Breathwork Off the Mat
28:31 Yoga vs Chiropractor: What You Need
36:40 Desk Worker's Guide to Staying Mobile
42:09 Why Your Hamstrings Are Always Tight
51:18 Building Habits That Actually Stick

We are giving away a FREE Carbo Inhaler (worth £574). Click below to register (closes 1st October 2025) https://consciousbreathing.com/tadb

Grab your relaxator here (the green whistle-looking device a.k.a The Breath Gym) https://www.consciousbreathing.com/products/relaxator?sacode=b2rkmc

🔥 Feeling burned out? My 7-Day Burnout Reset Course (usually $97) is FREE for a limited time → https://ra.takeadeepbreath.co.uk/burnoutreset

🌟 If burnout & exhaustion are running your life, let’s fix that together. Book your FREE 1-to-1 Discovery Call today → https://bit.ly/4mzeNiL

Today's guest is author, CO2 expert, and inventor Anders Ollson.

0:07 Why CO2 Isn't The Villain
0:29 The Panic Attack Bag Secret
1:00 Your Brain Needs More CO2
2:03 The €800 CO2 Device Revealed
3:58 Win This Breathing Device
4:53 How I Discovered CO2 Power
5:58 The Bliss State Experience 
7:47 Breathing Fixed Her Eyesight
9:37 Why Pilots Lose Vision First
11:18 Full vs Empty Lung Holds
13:57 The Relaxator Device Explained
19:24 Free 7-Day Course Break
24:35 Romans Perfected CO2 Therapy
26:59 Christianity Killed Bathing
28:27 1794 Breast Cancer Cure
31:47 Natural Viagra Cave
34:45 2000 Years of CO2 History
38:48 CO2 Heals Wounds Instantly
42:19 The Bohr Effect Explained
45:30 How To Assess CO2 Tolerance
49:11 Breath Holds vs Slow Breathing
52:35 Why I Do More Push-Ups
58:27 Reprogramming Your Fear Center
62:23 30% CO2 Instant Panic
64:51 Sauna Tolerance Improved
67:56 Trees With Deep Roots
70:27 Don't Obsess Over Longevity
71:19 122-Year-Old Chocolate Smoker
73:56 McDonald's Sleep Score
75:52 Indoor Air Quality Truth
81:01 Political CO2 Agenda
86:31 No Shortcuts In Breathing
87:11 Where To Find Anders

🔥 Feeling burned out? My 7-Day Burnout Reset Course (usually $97) is FREE for a limited time → https://ra.takeadeepbreath.co.uk/burnoutreset

🌟 Ready for a complete reset? If burnout & exhaustion are running your life, let’s fix that together. Book your FREE 1-to-1 Discovery Call today → https://bit.ly/4mzeNiL

How To Connect and Follow Dr Litchfield:
Better Physiology Ltd: https://www.betterphysiology.com email [email protected].
& Professional School of Behavioral Health Sciences: https://www.bp.edu

Chapters
0:00 Welcome Back Dr. Peter Litchfield
0:52 Why Breathing & Respiration Are NOT The Same Thing
1:44 What Breathing Habits Look Like In Real Life
7:35 Where Do These Habits Actually Come From?
14:05 How To Analyze Someone's Breathing Problems
19:33 The Track Star Who Couldn't Run Anymore
28:40 The Truth About Mouth Breathing At Night
45:22 Why Mouth Taping Might Be Missing The Point
51:00 What's Wrong With The Buteyko Method?
56:20 Coherence Breathing: Ritual Or Respiration?
1:02:08 Why Some Love Hyperventilation & Others Panic
1:06:30 The Brain "Slosh Theory" Explained
1:14:24 Hospital Oxygen vs CO2 - What Works Better?
1:17:20 The One Thing You Can Do Right Now
1:21:21 Closing Thoughts

Disclaimer & Safety Notice
This content is for general educational and entertainment purposes only. It is not medical advice. Do not practise if you are pregnant, under 18, have epilepsy, heart or lung conditions, mental health disorders, or any serious medical issue without first getting clearance from a qualified healthcare professional. Only practise in a safe environment never while driving, swimming, bathing, operating machinery, or anywhere loss of consciousness could cause harm. Stop immediately if you feel dizzy, unwell, or in pain. Participation is entirely at your own risk, and you accept full responsibility for any injury, loss, or damage. Take A Deep Breath and Mike Maher accept no liability. No guarantees of results are made. This video may contain affiliate links, meaning we may earn a small commission at no extra cost to you.

🔥 Feeling burned out? My 7-Day Burnout Reset Course (usually $97) is FREE for a limited time → https://ra.takeadeepbreath.co.uk/burnoutreset

🌟 Ready for a complete reset? If burnout & exhaustion are running your life, let’s fix that together. Book your FREE 1-to-1 Discovery Call today → https://bit.ly/4mzeNiL

Learn more about Dr Nathan and his Nitric Oxide Products here: https://www.awin1.com/cread.php?awinmid=115399&awinaffid=2539127

Chapters:
0:00 Meet the Nitric Oxide Expert
1:33 Why Did Nitric Oxide Win a Nobel Prize?
5:39 Nasal vs Mouth Breathing for NO Production
9:15 What Destroys Your Nitric Oxide?
11:27 Does Humming Really Boost NO 15x?
13:24 How to Test for Nitric Oxide Deficiency
16:26 Modern Life is Killing Your NO Production
18:29 Why Swimming Pools Are Dangerous
21:00 Are Microplastics Blocking Nitric Oxide?
22:39 Why High Altitude People Live Longer
26:14 CO2 vs Nitric Oxide: The Real Truth
29:28 Is the Wim Hof Method Actually Safe?
32:10 Can You Run Out of Nitric Oxide from Humming?
33:57 What Happens When You Breathe in NO?
36:03 Could Cupping + Humming Be Magic?
37:50 Can Nose Breathing Fix Erectile Dysfunction?
39:11 How to Heal Your Mouth Microbiome
45:46 Vitamin D's Secret Role in NO Production
49:30 Are LED Lights Destroying Your Health?
53:35 Does Red Light Therapy Actually Work?
56:07 Should You Put Red Light on Your Genitals?
58:11 The Topical Nitric Oxide Breakthrough
59:43 CO2 Therapy vs Nitric Oxide for Healing
62:51 The Ultimate Nitric Oxide Diet
66:16 Inside the Revolutionary NO Lozenges
70:36 Who Actually Needs Nitric Oxide?
72:56 90% of People Have This Problem
75:02 The Nitrate Lie That's Killing Us
77:25 Why NO Users Sleep Better
79:29 Can Sound Frequencies Boost Nitric Oxide?
80:42 Sauna's Hidden Nitric Oxide Benefits
82:09 Why Viagra Fails 50% of Men
84:01 Where to Find Dr. Bryan's Products

Disclaimer & Safety Notice
This content is for general educational and entertainment purposes only. It is not medical advice. Do not practise if you are pregnant, under 18, have epilepsy, heart or lung conditions, mental health disorders, or any serious medical issue without first getting clearance from a qualified healthcare professional. Only practise in a safe environment never while driving, swimming, bathing, operating machinery, or anywhere loss of consciousness could cause harm. Stop immediately if you feel dizzy, unwell, or in pain. Participation is entirely at your own risk, and you accept full responsibility for any injury, loss, or damage. Take A Deep Breath and Mike Maher accept no liability. No guarantees of results are made. This video may contain affiliate links, meaning we may earn a small commission at no extra cost to you.

🚨 Learn more about Flexbeam Red Light Devices here: https://rechargehealthas.sjv.io/DyZrY2

🔥 Feeling burned out? My 7-Day Burnout Reset Course (usually $97) is FREE for a limited time → https://ra.takeadeepbreath.co.uk/burnoutreset

🌟 Ready for a complete reset? If burnout & exhaustion are running your life, let’s fix that together. Book your FREE 1-to-1 Discovery Call today → https://bit.ly/4mzeNiL

0:00 What is Red Light Therapy?
4:41 16x ATP Boost - Too Good to Be True?
7:23 Can Red Light Heal Your Eyes?
8:58 Why You Should Avoid Your Brain
9:59 Red Light for Testosterone Boost?
12:33 Advertisement
14:02 Cancer Concerns - Is It Safe?
15:21 Beat Chronic Fatigue with Light
17:55 How Often Should You Use It?
20:11 Pre-Workout vs Post-Workout Benefits
21:18 Multiple Injuries - Treatment Strategy
22:59 Ancient Qigong Meets Modern Light
24:19 Lung Therapy Game-Changer
27:05 27% VO2 Max Improvement Study
34:59 Heart Health Applications
35:47 Does It Work for Eczema?
37:02 Panels vs Skin Contact Devices
41:28 Shoulder Injury Protocol
42:06 Multiple Area Treatment Strategy
44:48 30% Faster Recovery Claims
47:50 Diaphragm and Breathing Benefits
49:18 UV Light from Pet Store Bulbs?
50:48 Are LED Lights Harming Us?
54:48 Blue Light Blocking Glasses Worth It?
55:32 Final Thoughts on Light Therapy
57:02 Outro

Disclaimer & Safety Notice
This content is for general educational and entertainment purposes only. It is not medical advice. Do not practise if you are pregnant, under 18, have epilepsy, heart or lung conditions, mental health disorders, or any serious medical issue without first getting clearance from a qualified healthcare professional. Only practise in a safe environment never while driving, swimming, bathing, operating machinery, or anywhere loss of consciousness could cause harm. Stop immediately if you feel dizzy, unwell, or in pain. Participation is entirely at your own risk, and you accept full responsibility for any injury, loss, or damage. Take A Deep Breath and Mike Maher accept no liability. No guarantees of results are made. This video may contain affiliate links, meaning we may earn a small commission at no extra cost to you.