Regain Clarity using Breathwork, with Cheryl Hawrychuk

Regain Clarity using Breathwork, with Cheryl Hawrychuk

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Announcer  0:04  
introspective, inward looking, self examining, characterized by or given to introspection,

welcome to the introspective podcast, your compass for internalizing the path towards optimal lifestyle design, business success and mindful entrepreneurship with your host, Jake Anderson.

Jake Anderson  0:28  
Hey, welcome back to another episode here on the introspective podcast. I'm your host, Jake Anderson. I'm excited to continue on for this week of mindfulness we had yesterday we had an interview with Aaron Wang, we talked about yoga practices and the power of yoga. And today we're going to continue on to talk about something that can be an absolute game changer. in your life and business. This is actually something that I was first introduced to by my mentor George Bryant, because I remember speaking with him, and he was like, you know, word of the three most important things to success. And one of the things he mentioned to me without hesitation, was breathwork. He said, breathwork can will completely change things for you. And I remember thinking like, really like, like breathing like I never thought about it like that before. But breathwork is is transformational practice that you can go through. And there's a lot to breathwork I think than most people realize and a lot of benefits to breath work that goes beyond just feeling good, right? You know, sometimes we do things like meditation and, and different mindfulness practices just to kind of feel better feel clear. But you know, today I have brought on a breathwork. Coach, her name is Cheryl Howard Chuck, and she is going to really unpack this for us. Talking about breath work, we're gonna talk about the different types of breath work, the the health benefits, how this can really help you as well in your journey of entrepreneurship and making decisions, kind of working towards that Northstar. So without further ado, I welcome to the show. Cheryl, our Chuck, Cheryl, how you doing today?

Cheryl Hawrychuk  2:15  
I'm good. How are you? I'm

so excited and stoked to be her.

Jake Anderson  2:19  
Yeah, absolutely. This is exciting. I mean, breathwork is like, you know, I said any kind of opener here that I was first introduced to it by my mentor, George. And we actually even before calls will do some, like breathwork exercises just to kind of get started. And that's a very like surface level experience that I've had with it. And even at that surface level, I started noticing just the benefits of it. And it was it was incredible. So now I've like started incorporating it into some of my daily practices and things of that nature. But I just feel so just still like there's so much left to learn, right. So I'm really excited about this interview. Because I know this is your specialty, this is something that you really understand at a very expert level. So I want to kind of start there. And just like, I guess, like, would you mind just taking a minute and really defining breathwork for us? And like, what does it really mean, to do breath work? And just kind of unpacking that to begin with?

Cheryl Hawrychuk  3:23  
Yeah, great question. Great question. So many people say like, What is breathwork? Anyway, and really and truly breath work is for everyone. And I say that because breathwork is that tool, it's that modality, it's, I want to say it's the thing in our nervous system, the autonomic nervous system, I'm going to go sciency throughout this interview, because it is amazing that breath can allow us to feel better. But when we allow the knowledge of science to come into it, we realize all of the benefits. And so breathwork is, is the it's the tool it's using and choosing to consciously shift our breath, depth, speed, the type the oxygen that comes in and out, and the co2 that comes in and out of our body, to create a state change, to create space to feel to let go. And so loving, like get out of our heads and get out of our mind so we can actually live our life from that North Star perspective, or that intuition.

Jake Anderson  4:27  
Hmm, yeah. That's a beautiful, beautiful definition. I've I mean, thinking about like getting out of your own head. And that's typically when I get started with breath work if if I ever feel just, I call it just head trash, like when I feel the head trash, and you're just, you're in the day and you're trying to get started. Maybe I don't feel motivated. There's just it's like things just kind of weighing you down. Sometimes it's just simply just like let's just pause for a minute and close our eyes and just do a little breath work. I love the box breathing technique personally is kind of like my go to. But like for somebody who is like wanting to use this as a tool to kind of get started in breath work, what what is some of the practices? Like because I know there's different types of breath work. So like, let's talk about that for a minute. Like, there's integrative, there's meditative, like, what are some of the different types of breath work? And like, how should one decide which one is the best to use at certain times? Yeah, great

Cheryl Hawrychuk  5:30  
question. Great question. So it's so interesting to me, I've been in the wellness world for a long time. And it's like when people say, well, when is the best time to work out when you do. And when you move. And in the same way with breath work is when you notice your breath. And you want to be able to shift your breath pattern in any way to be able to, as you said, Get out of the head trash, and really focus on what you actually want to do and to take action for. So one of the you know, there are so many different kinds of integrative breath patterns that I coach, I actually, you know, you made the comment, pause, pause. breathwork is the style of breath work that I practice that I used to work and I pivoted out of out of the executive to be able to bring breathwork to everyone. And so the patterns to begin is less important as we build our practice. Right? So So really, and truly, we have new entrepreneurs, new people, new souls that are really wanting to just incorporate breath, presence, awareness, mindfulness, and take hold of the physiological benefits. really noticing your breath is one of the biggest things. I mean, we've been chatting here for 15 minutes. And, you know, have we noticed our breath? No, but we don't know. Are we breathing through our nose? That's one of the first things that we breathing through our mouth? Are we actually having full belly breaths? And, you know, expanding and using the muscle, the diaphragm? Or are we actually just chest breathers, which is where we hold that anxiety, which again, impacts our physiology. So certainly one of the first steps I always talk about is noticing your breath. Because when we notice our breath,

we're a little more present

in the moment, and we notice more of our life. And so when you think about like big picture, building a business, being an entrepreneur, having a family, all of the things that take hold, the more we notice our breath, the more we notice our life, we notice the business, the kids, our relationships, and everything just amplifies.

Jake Anderson  7:37  
So I got a couple follow up questions. That is, is it like when it comes to noticing your breath? And I first off, let me kind of add a preface here. So being present, and kind of holding presence is something that I personally got involved in learning I was reading a book called a new earth by Eckhart totally I don't know if you're familiar with have some great talks about presence. And I was kind of confused about it. Because it was, it was something where, in my mind, I was thinking like, Is this like noticing every little action that I do? Like, I'm walking up the stairs, there's my foot hitting the step, there's the other foot hitting the stuff? And like, what is the How do I conceptualize this in my own head? But I feel like with breathwork, noticing your breath seems a little bit more. What's the word I'm trying to use? I guess. Understandable or, like, justifiable as like, like thinking of presence? because like you said, when you're talking about if you're holding your breath, breath in your chest, it's that's where anxiety is held. Yeah, you notice how you breathe? You know, where's my breath really coming from? And you have to really be present with yourself and actually think, you know, we're kind of bring that consciousness to that to that area. So is it for so this is the question I have for you. When somebody starts noticing their breath, and I think you answered one of them talked about like holding the breath, you know, in your chest, that can be to anxiety. Let's just say that's the personal say, like I'm walking down the street. I'm like, hush, I'm noticing that. That's where I'm holding my breath. Should you at that point in time, like, okay, maybe I need to switch my breath. Maybe it needs to go deeper into the diaphragm, as you say like, What What does somebody do in that moment? When they start noticing their breath? Like, are there some warning signs that they should be looking out for? If they are what are those warning signs? And if they hit those warning signs, what can they do to adjust to get to a better place?

Cheryl Hawrychuk  9:33  
Yeah, that's a great question. So so a big piece and I'm not sure if your if your guests yesterday spoke about, you know, belly breath, side body back body, we really want to be able to if you imagine like babies do you have you have children, right? It's like when babies are born. It's you know, the beauty of breath is the first thing that you have when you enter this world. And the last thing that you take, right, like it's, I get really pumped up about breath because it's just such It's the, it's a thing in our body, right? It's a part like, it's part of our nervous system that we actually get to consciously can control our heart rate. Yes, we can elevate it, but we actually can't intentionally shift it or change it. So when you notice, so so I would just, you know, noticing temperature, noticing texture, noticing depth, and speed of breath. So if you imagine if you're in your chest, that's, that's been indicative of or like an anxious breath, but when we take a nice, slow, deep inhale in through the nose, and an exhale out through the mouth, in a belly breath, that's relaxing, it's grounding. And when we do that over time, right, then it be able it creates that space, it creates that opportunity. And we notice our body, and we get out of that head trash that you referred to. Right, we get to be Wow, wait a second, why? Why am actually in my chest, what am I worried about? Because the beauty of presence is you're in the moment, you're not worried about what happened in the past. And you're not worried or living in the future. It's like Kung Fu Panda reference all over the only thing that we have his presence.

Jake Anderson  11:13  
Yes. You know, one of the things this little side note here, one of the things I started doing recently, I love to go, like when I find presence, I like to go to nature. Like, I'll walk down a trail, that I mean, I live as we mentioned, like, I live in the mountains, right? So I've got trails and hiking paths all around me, I'm surrounded by nature, very blessed in that regard. So I'll just walk down a trail and, and we'll just like, look like, I'll just like look at, you know, the different plants. And like, I remember the other day, there was just had rain, and there was just Dude, I was just like noticing like the water droplets. And it's like, you're right, you're the present in the future, that seems to be where anxiety comes from. You know, so it's like, you get caught you get, there's the uncertainty of the future. Right. And then there's the baggage from the past, that kind of pulls you down. But it can't exist in presence like that stuff doesn't exist in presence of breath work as a way to kind of get you to that present moment. And I would imagine, I want to ask you like, for people who are entrepreneurs and executives and people to that nature, who are dealing with a lot of uncertainty, dealing with a lot of pressure, this becomes a really powerful tool I would imagine in their toolbox for, you know, things like making decisions, like, tell me a little bit about how you see that type of a person using breath work in terms of a way to enhance performance, you know, in their business.

Cheryl Hawrychuk  12:42  
Right. Yeah, great question. So I mean, in two ways, right. So so one of the reasons one of the big benefits emotionally from an emotional perspective, from a productivity perspective, is that we respond and not react, that we actually create that space before we make the decision. So breathwork doesn't take the demands of a business of being an executive, having all the parental responsibilities that we do the uncertainty or living in a pandemic. But what it does is it gives us back into that center, it's that reset, it's that recalibration that allows us to be able to then from that point, that Northstar that truth, that intuition to know, this is the choice that I'm making. This is my priority. Now. When that head trash quiets down a little bit. The people pleasing, this is what I need to do the thoughts, all of the other expectations that others are holding on us versus what we actually need to do to move our business forward to build to take that action. So that's from an integrative perspective, right, we actually get to us, you know, and we'll do we'll do pulse breath on this interview today. One of my most powerful recalibration breath patterns. From a meditative perspective, we can touch on that meditative breath is that meditative practice that allows your body to release that stagnant emotional, Old Energy that we're talking about from the past. And it really allows us to let go of everything that's in the future. And it just allows us to be in the present, but it takes it to a whole new healing and transformative place. So what I see in my own experience and with others that I coach when we end up looking from a business perspective, meditative sessions anywhere between 45 to 90 minutes of breath work, where we use meditative patterns, where we really get into the body where the body guides, the body leads. And so there's, there's emotions, there's release, there's physical responses and sensations that happen and the release and the emotionality and the direction and that intuition that is present after meditative sessions and as we can, you know, work continuously is elevated to a degree that there's like that that head trash that negativity that uncertainty, the worthiness worthiness in being an entrepreneur, the imposter syndrome, all of that comparison is negated because we're just connected to our truth, what our desire is, and then you take action. And from that place, it's magical.

Jake Anderson  15:31  
And that's that North Star you're talking about? Totally. Yeah. Yeah, in almost because I know, anytime I've been very stressed out in business, and I know anybody listening probably can relate to this, if you're just been really stressed out, you've got a lot weighing you down. And what it does is it leads to this, like reactive decision making, because you're reacting your stress and, and something happens. I mean, it could be anything and like, He really said it, well, you respond, you don't react. And that happens, I'm just taking them example. Like, let's just say you got a team member, and they're just falling short on things. And you're already stressed out, maybe it's about money, or a client, a big client, you have all the sons walking out the door, there's something that's just shaking you up. So when you have that you have this raised anxiety. And then when something happens, you have to address and you're in that state of anxiety, you react to it, because that's just the way you're at is your state. But what what we're hearing here with breathwork, it's a way to kind of reset, you get you grounded, and then you're able to be more objective, more in that state of response versus that state of reactivity that you typically see. So that's extremely I mean, that can completely change the trajectory of your business,

Cheryl Hawrychuk  16:53  
I was just gonna say that when you do breath work, you're going to have an amazing life, Jake, I'm going to have an amazing life. If I continuously do breath work, integrative and meditative on a regular basis, the trajectory and the path is going to be so much different on the very last day of my breath. Why? Because it's so different, because you you end up spending more time responding, that your irritability, the relationships, at home at work, or shifted, are different, are more intuitive, are Kinder are sweeter. You know, one of the questions I ask everybody that I coach from in all capacities, are you showing up as the entrepreneur that you want to be in the business that you want to create? Most times? Yes, I hope so. And often, we aren't, we aren't the husband that we want to be in the marriage that we want to create, not the wife, not the partner, not the sole that we want to be in that, you know, in the community development world that we want to so like that honesty piece is so important. What are the actual things that are stressing you out the causing the anxiety, because when we have honesty about that, that's the only place that we can shift and change and transform from a business perspective, a personal perspective, which is so inviting, and that's my breath gets to be that tool, day in day out on an integrative perspective. And then meditative. So it becomes that breathwork is going to be just as mainstream as Yoga is. Yeah, 100% 100% because we get to carry it everywhere. We don't have to go anywhere. Right, just right here. We just have to learn we have to learn how,

Jake Anderson  18:32  
yeah, we're gonna do breath work on the podcast. I mean, that's how much Yeah, yeah, that's, that's amazing. And before we get to that, I want to ask you another because I'm excited about the, by the way, for anybody that is listening right now. This is definitely one of those interactive type podcasts, you know, so I do have this on YouTube as well. So when we get to that session, you'll want to go to YouTube to check this out because you'll be able to see more of the the activity there. But before we get to that, I want to I want to go real quick into the health there's there's other health benefits are like we really talked a lot about, you know, how it helps you with decisions, how it kind of brings you presence and peace and it gives you that clear mind to get to your North Star, but there's but I think the things that there's some health benefits here that I think anybody who probably knows a little bit about breathwork had never even considered before. So would you mind kind of diving into some of the health benefits?

Cheryl Hawrychuk  19:28  
Yeah, you know, it's interesting, this is one of the biggest pieces as to why I left the exact and corporate world to bring and pivot bring breathwork to the masses and entrepreneurs and to the everyday mom that I am into other people is for the physiological benefits. We are living in a pandemic. We have no idea where the world is going and how what's impacted and chronic stress leads to chronic disease. We know that heart disease, stroke, diabetes, it leads to Can leads to stress eating and obesity and, like there's so many components. And so what we know about chronic stress, what is the chronic stress due to our body? Right, it increases our heart rate, it leads to all of those chronic diseases. It impacts our digests and our digestive system, it increases inflammation. And so breathwork allows everything to be shifted. So it allows when we shift and change our heart rate, just thinking about something that makes you angry can elevate your heart rate, just thinking about it, not even living it again, just thinking about it. So when we use breath, to exchange the amount of oxygen and energy in our body, we actually down regulate our nervous system, we move from that fight flight into the rest and digest, we lower cortisol, which is the stress hormone, which leads to heart disease and stroke. And so breath work also activates the vagus nerve, which is our, our nerve in our body, where we actually come back into that rest and digest. And so when you think about what do we want in life, we want, we want success, we want sustainability, we don't want burnout, exhaustion, and breath is that tool that allows us to live in that window of resilience, that window of riding the roller coaster, kind of like there's waves in life, but we don't want to live on autopilot, and stressed out to the max, just to crash and burn. And that's what that's what I see with so many entrepreneurs is like we crash and burn after we push, push, push. And that's, that's not the success and the sustainability that I personally wanted to live anymore. I've been there. And so now it's like, how do I get to use breath as I raise my three children, with my husband, right with that with the waves of life, but using breathwork as that tool? Yeah, to do it.

Jake Anderson  22:07  
So I wrote down a quote, because I thought this was really powerful that you said, breath work allows us to live in that window of resilience, and was super powerful, that's a quotable line, I don't quit, don't do quote cards for every interview, but we are quote, carding this one not because that is awesome. I and I completely I think that really sums it up. I mean, among among many other things, but going back to the entrepreneur, you know, got to be resilient, you got to know how to fight through and break through those those hard times. And I think that's the real difference maker between those who really strive to be successful, and those who don't,

Cheryl Hawrychuk  22:45  
because you know, what happens when we actually don't let the emotions and the energy out. So I'm going to go a little bit energetic and emotion, when we feel something, as an entrepreneur, as a parent, as a human. And we just push it down, and push it down, and push it down one more time. Eventually, it explodes. And it's not pretty. Right. And so eventually, that's so the beautiful thing about meditative breathwork that allows that release and that emotion and that energy to just naturally leave the body and create that connection to our truth, that intuitive space. And so the physiology that holding on to that emotion and that energy is it impacts so much in all parts of our systems. And our physiology.

Jake Anderson  23:39  
It makes it makes total sense. I can I mean, stress is probably the biggest, biggest killer of anybody, you know, is stress.

Cheryl Hawrychuk  23:48  
It is and so you think like wow, like breathwork can actually make that huge difference, in addition to like one of our foundations with pause. breathwork is breath, movement, and sound. So so many of our patterns have a sound component. Because so often in our humaneness, we're not heard, we're not seen. And we desire that. And we actually need that as a human, as a human as a significant need of ours. And so getting to use screen breath and sigh breath. And all of this snake breaths that are audible are amazing, are totally amazing. And movement, we get to move like that's why when you move your body and you go for a run or you go for a hike or you get out in nature. When we move, we feel better. It decreases all of the cortisol and the stress hormones in our body and elevates the dopamine and all like the physiology is fun, and yet we feel better. So then we show up differently. We react less and we respond and we're more loving and kind to everybody around us.

Jake Anderson  24:56  
wouldn't just be amazing to just never be stressed out. Yeah.

Cheryl Hawrychuk  25:02  
And it's interesting, but you know, it's, I'm reading a book, I am going to be 48 in a couple months. And so as I as I approach halfway, I'm reading the five, top regrets of the dying, and not one of them is to work harder. It's I wish I expressed my feelings more, I wish I wouldn't have worked as hard. I wish I would have stayed in front in touch with friends and family. And they're all of these these pieces. I wish I could have been happier. When you think about breath and what breath gives and allows you, it's entrepreneurs, we work so hard, the hours and everything else. What if we can incorporate breath into that? The ease and the flow is magical?

Jake Anderson  25:44  
Yeah, Yes, we do. People, people, you know, the entrepreneurs and people who are have this just massive desire to, to create change and impact the world and they want to bring all these things to the world. It's, it's, it's it's almost like you You just push yourself to an unhealthy limit. And, and I would I never heard of that book. But that's something that I would certainly be interested in checking out because I think it's good to it's it makes me think about the book that Steven, Kobe but or Kobe, Kobe or Kobe, the Seven Habits of Highly Effective People. And this is always start with the end in mind. Yeah. So it's like this would be a good book. It's like, Hey, I don't care how old you are. Especially if you've really, if you're the younger, probably the better because you've got time on your side. So it's like, read this book. And I'm just doing a little plug here. Just read that read a book, something, a book that talks about kind of what you said this call with the five regrets of dying, I think, yeah, five regrets of dying, like read something like that. And I think it really shifts your perspective into what's really important, and how you can really lead your life the way as you should to avoid, you know, having regrets, like, like you were mentioning. Well,

Cheryl Hawrychuk  27:02  
and I think the other thing, just as you know, as you're a parent, I'm a parent and even as we whether or not it's like the legacy that we get to leave our children as we, as we build a life and our entrepreneurs and we grow and we impacted change the world from a business perspective. But then we do that in a way that is grounded and mindful and present. And we get to share that. I mean, my boys do breath work with me. They're like, Oh, Mom, you're all about feelings. And I'm like, Yes, I am. And so if I can teach my three boys to be able to express and emote and use broth work, then hell, that's, that's awesome. I'm gonna, I'm gonna do that all day long. So it's interesting to me. I mean, breathwork is for the entrepreneur, and it's for the human, it's for the parent, it's for the dad, it's for the mom, it's for, it's for everyone.

Jake Anderson  27:52  
Mm hmm. We're all out there trying to trying to, you know, navigate this interesting thing called life. And, and I think we all have our own challenges, just some of us have different challenges. If you're entrepreneurs, you certainly have different challenges than maybe if you're working at a corporate job, or if you're a parent versus if you're not a parent, and you know, but we all have challenges. And that's the common denominator there. And breathwork is, you know, that tool that helps you navigate through those challenges, be objective, hold presidents, you know, be able to respond versus react. And it's just, it's, it's such a powerful tool. So this leads me into, let's like, so. And I asked him, I said before the interview, as Cheryl, I said, Okay, you know, how could somebody like, what would be a framework or something somebody could go through for learning breathwork? And how would that work? And her response was, well, really, it's just doing breath work, is actively doing it. So before we before we started the show, she said, Yeah, I mean, we could do kind of like a little session or you know, just something just to kind of show how it works. So I want to take this time, and kind of give you the floor. In fact, I'm going to do the gallery view here. So we've got both of us on the screen and I'll hand it over to you. Let's do a breathwork session and see and wait, wait, Oh, yeah,

Cheryl Hawrychuk  29:18  
yeah, I'm going to pop on some. Some music in the background just as a it's interesting. We don't need to have music and yet sometimes music well is just that that external source of grounding, awareness and presence. But before we do that, I want to be able to to talk about and demo the the three patterns that we're going to use and the cool thing about these three is that you can use them all on their own. And you can use them together in a blend as I'm going to and so this is one of my my showcase you Breath blends that is for balance recalibration. And so I look at that from a work balanced perspective. Sometimes it's about transitions, if I'm transitioning work from home, obviously. But when my three boys come home, I like to transition before and do this breath pattern. Sometimes I do it as I'm heading into master classes, and those kind of webinars are ending when I was working in exact. So the three patterns that we're going to do is one is the first one is continual conscious breath. And so that is just an awareness. And it is a slow inhale in through the nose for a count of four. And then we're going to exhale out through the mouth for a count of five. And so it's really important when we do breath for our exhales, to be longer than our inhale so that it activates that vagus nerve. So we want more co2 coming out of our body. Because we shift the balance in our body, we actually want like, that's why it's called breath work. So it's kind of cool. Lots of men really like breath work, because it's work. It's like, we get to actually take that it's like they get to do something, versus it'd be a passive meditative thing. It's like work. So we want to be able to do that. So it's gonna look and sound like this. It's a nice inhale. And the other thing is is really important, is our belly expand. So remember, we talked about that belly breathing, we want that belly to expand, and we want the belly to contract when we exhale. So it's an inhale in through the nose, belly expands,

exhale out through the mouth.

And no, notice, as we notice our breath, we're not thinking about anything, we're not, there's no head trash in that, because we're so focused on our breath. So we're going to do that. And then we're going to do pulse breath, which I love. It's an inhale in through the nose

for short ones, and then we're going to do for exhale out through the mouth. So it's going to look like this.

So I always begin with four. with clients of mine, we want to work up to six and eight. But the calibration and the energy and the work that gets to happen to work up to six and eight inhales and exhales, it takes calibration. So it's really cool because there's even more awareness of what's going on in our body. And that's the intention, it's like, we need to be in this present moment, and allow our body to be the speaker. And the mind just gets to quiet down because our mind is fear and noise and as you called it, trash. So we're, let's let we're gonna, let's do two rounds of that inhale in through the nose, and then exhale out through the mouth, and we'll go for four.

And in the same way, we want our belly to expand on the inhale, belly to contract on the exhale. And then the last one is a bottom hold. And so that's where we're going to take a big breath in through the nose, exhale everything out and hold and holding our breath is really powerful. And a bottom hold is grounding. rooting, certain focused have got this that energy. And so we want to be able to do that as rebalanced because we're getting out of that autopilot, pushing exhausted burnout space into that window of resilience I was talking about and we want to be in there, we don't want to be in the crash place, in that in that doubt, we want to be in like the grounded place of knowing. Okay. So, again, you can use continual conscious, as you were talking about the example walking down the street, oh, look at I noticed my breath. Oh, I'm just going to shift into noticing my breath and then a continual conscious breath, inhaling in through the nose for four, exhaling out for five. You could be in a meeting, noticing that you're getting a little upset that someone is making a decision that's going to impact you and you could then

without anybody really noticing, but it's really grounding to you or you can Exhale and just hold. And so we want to be able to build that tolerance in the same way and that resilience of our hold. Because it's that space where we get to be so grounded. And then the old love hold, because it's the ultimate stillness, your heart's beating. But all your focus and your intention is just on balance and recalibrating, and being who you are, which is just a powerful theme or a mantra to step into.

Jake Anderson  35:28  
Yes, that's awesome,

Cheryl Hawrychuk  35:30  
right? So what I'd love to do if you're, if you're, if you're good with it, I'd love to be able to just take a few minutes and just do like five or six and just kind of cute with with a song in the background that feel good. So my only my only caveat, my only if you're listening and driving, please don't do this. Just listen. That's my that's my only my only ask. That's great.

Jake Anderson  35:53  
Yeah. And I also will add into just to kind of re emphasize, for this particular segment of the podcast, you'll want to check this out on YouTube. Because I think having the visual piece there, too, I guess, maybe it maybe it doesn't, I just I think just letting people know that there's going to get a visual piece there for you. So keep that in mind. Any other prerequisites, maybe some money might need to think about before they will get started on this.

Cheryl Hawrychuk  36:17  
I think the

only other thing that's really important is to know that your body is your guide. Like we get to actually listen all day long. And so depth and speed is everything. So it's really important to notice that if we're doing a pulse breath, that's a different experience, there's more energy coming in and out. Because we're actually shifting the speed and the depth of our breath. Right. That's what we're just talking about. That's what breathwork is shifting the depth, the speed, the style and the pattern of how our breath inhales and exhales, that's where the growth is. So if you don't like, I mean, it's often as we shift the energy exchange, we get a little bit dizzy, or lightheaded, which is Please don't do this while driving in water in a tub in a hot tub. Right. But just know that any sensations is completely normal. It's also really normal to get emotional, to for anger to come up for emotions and tears to come up. Because that's our body. That's like, that's all that push down energy I was speaking up, that just gets to like bubble out. So that's why it's really cool to be able to do this and just practice and it's it is a practice, as I spoke about with yoga yesterday, this is breathwork is a practice.

Jake Anderson  37:44  
Love it. Alright, okay.

Cheryl Hawrychuk  37:47  
Okay, so I'm just gonna pop music in in the background here.

sure if you can keep that okay. Yep. Okay.

So, I love to guide breath with eyes closed and really finding that connection to your body. And even before we began this breath, blend to recalibrate. I want you to just notice your breath. Noticing if you're naturally breathing in through the nose, out through the mouth, changing nothing but just noticing everything. noticing the temperature of your inhale, temperature of your exhale.

And sometimes this might be just enough to respond instead of react. We're gonna do three continual conscious breaths together. Inhaling for four in through the nose. 234 exhale out of the mouth for 2345. Beautiful. Let's do that two more times, belly expanding on the inhale. and exhaling 2345 beautiful the last time here. Really focusing beautiful as you exhale and contract that belly on creating the balance and the connection to your intuition to your North Star right here. Beautiful. Now we're going to shift into that pulse breath and we're going to do three of those as well. Inhaling in through the nose for four

out through the mouth.

And then a big breath in through the nose. And then we're going to exhale everything out through the mouth. And we're going to hold

and hold that bottom hold, feeling grounded, feeling rooted. allowing your body to reset, creating balance in your own self. And just coming back to that natural breath when you're ready.


Unknown Speaker  40:59  
And just noticing how time standstill when we focus on our breath, and we get to reset.

Cheryl Hawrychuk  41:08  
And rebalance.

Coming back to the room, coming back to your body and maybe wiggling those toes. Moving those fingers and then slowly opening your eyes.

How's that feel?

Jake Anderson  41:28  
Oh, my gosh, I just, you know, the first thing that I feel is, it's almost like a tingling sensation. You know, like, like, throughout my body, I feel this tingling sensation. It's immediate relaxation. Like, it's like everything just starts to to just kind of come to like, all the head trash goes away. And you feel like you're a little bit lighter. I feel more, which is this is perfect. Because it's the interview at the timing of this interview is it for my for my time. timezone is noon, so it's almost one in the afternoons always kind of the, the harder to kind of get through time of the day for me. And it's like, I don't feel because I usually like go into the afternoon like, okay, you know, here we go, we got to get through the rest of this day, I reflect I'll reflect back on like, what I haven't gotten done. And that'll kind of weigh on my mind. And then going into the afternoon. I'm like, I feel like maybe I'm trying to play catch up. I don't feel that at all right now. I got Oh, I just Mike, you know what this is going to be the afternoon is going to be what the afternoon is, and I will do what I can and I just don't feel like any anxiety. That was there is not there anymore. And and it was that was a short session too. And that's how quick like you're able to get results. So that's when

Cheryl Hawrychuk  42:53  
that's, that's the piece that I wanted to comment on is it is twofold. One that was several minutes, right, that you can actually see the results is right here. And the other piece is really, really powerful in pas breathwork is that we have a theme this theme is calibration balance, grounding being certain. So yes, it resets the mind, it allows you to then focus, but that integration is really important. breathwork is beautiful. But if it doesn't get to pull into the rest of our day and the rest of our life, it's not going to have as much impact. So when I was talking about the trajectory of when we do breath work, that's the power. That's the power of us using that. So if you feel that lightness and now, it's like how do I get to do that? Well, you get to use one of those patterns again, maybe it's the song May. Body always, I always like to at the end of a session going, how can I ask? How can you create that this feeling now, later in the day, when you have that slump? When you're really you know, when you have to transition back to home, so that it becomes something you get to incorporate based on how you feel right now?

Jake Anderson  44:08  
Yeah. Yeah, it's, it's great. I mean, it definitely, definitely the feelings. Anybody who's listening right now, I highly encourage you to go back and just go through this practice. You know, maybe watch it, watch it first, just to kind of get an understanding of like, the breath ends and kind of how that works. And then go back and actually just like I did, close your eyes, and go through the exercise and you'll, you'll see exactly what I'm feeling and I would highly also encourage you. You can do this on a YouTube channel. You can do this on the blog, or wherever, wherever makes sense for you. Actually, the blog probably be the best place because I like to kind of consolidate responses there but leave your feedback from this episode. Like how did this make you feel? I go through this practice. Let me know how did it make you feel? And definitely you know, something that any feedback that comes through, I'll be happy to kind of share that with Cheryl, you know, as it comes through as well. So, yeah, this is amazing. Definitely something and this is something like you said, you can put it in a prayer you can take it anywhere with you doesn't have to be there's really no boundaries, it can go anywhere. Even on a podcast, I've ever done breath work on a podcast, this is really cool.

Cheryl Hawrychuk  45:21  
And the coolest thing is, you know, you said you leave your feedback on how you feel, which is brilliant and beautiful. Because we as humans don't feel enough. And I know I love emotions and moods and all that kind of stuff. And my kids will tell you. But on the other hand, it's like from that feeling place, what's most important is that what do we do? How do we take action? because energy is everything. But then what do we create? How do we show up in our business? How do we get to do the tough things, the things that we've been avoiding? Right, the things that we're not like, Oh, I'm feeling behind, it's like, we don't feel that. So then what you do is going to be more productive. And that's where the focus, the clarity, is going to be like, that's the trust that you get to build in your own toolbox. How rothrock gets to build your business and, and just grow and just have that connection to what your what your truth is the impact that you're speaking of. Right, that's what we wanted, we have businesses to make a difference.

Jake Anderson  46:15  

Cheryl Hawrychuk  46:16  
And, and to make it productive, and to make it resilient.

Jake Anderson  46:21  
Well, exactly. breathwork allows us to live in that window of resilience, just like he had. And I think that as people go through and start indoctrinating this into their practice of mindfulness and, and and really finding that Northstar, I think you're gonna find that you're more resilient, you're more focused, you're more just on that path that you want to be on to get to where you want to be.

Cheryl Hawrychuk  46:45  

Jake Anderson  46:46  
So Well, listen, this is amazing. Thank you so much for coming on to the podcast and sharing. I mean, we really went deep into breathwork. And really understanding all the benefits. I personally learned a lot. I know my listeners have learned a lot through this through this episode. So thank you for bringing that value here. How can people get can't get in contact with you? And how can they? How can they connect with you if they want to learn more and explore more about breathwork?

Cheryl Hawrychuk  47:12  
Yeah, so so several, several options, you can follow me on Instagram, I'm at Cheryl, two L's Howard check. And the links are in the show notes. Same website, Cheryl L. Howard shock. And then I'm also doing a tenday breath break challenge. And so what that's really cool, what I know to be true, is people love this idea. And what happens is that they forget to breathe, and not that they forget to breathe, but they forget to be intended, intentional, and to notice. And so what I've done is created because I'm all about intimacy and connection. And I want things to be really personal. So you fill out a little questionnaire, you say you want to be a part of the 10 Day Challenge. And then I send you text dams that are specific to you and what your stress points are and what you want to be able to create. So that's really cool to kind of start that, that that practice because it is it's truly a practice. And I also do giving back to communities super important to me. So I do monthly meditation, donation based meditative sessions as well. And so that's on my website as well the the links in the in the show notes that I've provided. And lastly, I've also created just some packages for entrepreneurs. And there's the link there as well. So you can do like a one off, you can do five sessions or eight sessions, where you really get to see a benefit and shifting that trajectory of doing one to one meditative sessions with intentional growth and healing and just taking your business and your life, quite frankly, to a next level.

Jake Anderson  48:44  
Well, we'll definitely make sure to link that up in the show notes. And just to be clear on the 10 Day Challenge is is something that is there like a start timer, this is something you just kind of do any time or is there?

Cheryl Hawrychuk  48:55  
No, it's it, there's a link, all you do is you fill out the question I send them so right. So I actually do that, personally, because that's super important to me. And there's no start, there's no there, you know, it lasts for a 10 day period. But that's really where where it goes. And so it's because people like putting on timers are a beautiful reminder, except when you put on the timer, and then you just like turn it off and you don't actually breathe or you don't notice. So that's why when I take the you know, where you're where you're wanting to grow in your business, or what fear or what's holding you back, then I get to create that, you know, you commented and asked like what pattern Do you use and when. So I really personalize that with all of the different patterns that we can create together and, and just make the biggest impact.

Jake Anderson  49:42  
That's awesome. I've never heard a chant like this really cool how you design your challenge out to be able to give that personalization and accountability. So that's really unique.

Cheryl Hawrychuk  49:53  
I love to automate where it works, because that's efficient and that's effective. And when What I know more than anything was so many of the clients that I've worked with is that we are also incredibly different and the same, but that personalized just it takes it to the next level and, and to uplevel. And that's what I've realized through breath. Right. It's like all the scary things that I've been afraid to do breath work has just shut those down so I can follow my truth. So it's been pretty cool. And I just want to be able to share that,

Jake Anderson  50:23  
with I'm with you on the automation, it's, it's something where it where it makes sense, you know, automate. Obviously, it's a tool that helps you, but but I just wanted to acknowledge that because I thought that was different and really cool that you're you're handling your challenges that way. And definitely encourage anybody listening to check that out, as well as, as well as all the other things that you're doing, you know, the different sessions that you offer. And just getting connected and learning more. I think this is something like I said, in the very beginning of this episode, I was talking about my mentor, George and, and I remember that was That's what he said he was like, I mean, I think it was the first thing that I say breathwork is the most important thing to business, and a lot of people don't, don't think about that it really is, it will completely change everything for you. So I encourage you to really explore this practice, make it something that's part of what you do. And this is this is mindfulness week. So that's really what we're here to do is try to bring these tools to you. So you can learn how to be more mindful, as an entrepreneur, be present, really live this journey in a stress free way, a way that creates fulfillment and happiness, and takes you to that Northstar that I know we are all striving to get to and you know right now, I've just had a breathwork session. So I'm feeling pretty good. And I'm ready to tackle the afternoon and put this into action and actually feel, you know, respondent responsive as I move through the rest of this day. So Cheryl, thank you again. It's been such a pleasure having you on to the podcast. Nope. Yeah, this

Cheryl Hawrychuk  52:01  
has been great. I, I really, truly honor this opportunity to just share breath with the world because we carry it with us everywhere. And it's it's a beautiful gift. Well, thank

Jake Anderson  52:13  
you so much. And on that note, we are signing off and I will see you later this week as we continue our mindfulness week for entrepreneurs season. All right, that was awesome.

Transcribed by

Hello and we’re glad you’re here with us as we continue our ‘Mindfulness Week’ for Entrepreneurs here on the Introspective. Yesterday, we talked about the power of yoga with Aaron Wayne. For today, we're going to talk about breathwork which can be a game changer for your business. To help us have a deep dive into breathwork, we have breathwork coach Cheryl Hawrychuk here with us on today’s episode.

Cheryl is really passionate about guiding and teaching her clients, from moms to entrepreneurs (sometimes both) to slow down, to let go of stress and overwhelm, with the gift of their own breath. Starting as a social worker decades ago, Cheryl moved onto owning a Fitness Business, Coaching and now has added Breathwork to her repertoire. She has spent the last 4 years on the executive team of ‘Pause Breathwork Inc.’, one of the fastest growing breathwork companies in the world. For Cheryl, breathwork is truly the most successful modality to embrace relaxation, psychological and healing benefits, for everyone and she shares it wherever she goes. And that’s what she will do on today’s episode which is to share how breathwork can be used to increase impact, productivity and following your intuitive action of the heart, to grow your business and flourish in your life.

What You'll Learn

  • The similarities and differences between Integrative and Meditative Breathwork
  • How can Breathwork support you making tough decisions and guiding you towards your North Star
  • Where to begin in with your Breathwork Journey

“Breathwork is that tool that allows us to live in that window of resilience, that window of riding the roller coaster.” 

-Cheryl Hawrychuk

Join Cheryl in performing the breathwork exercises to see and feel for yourself the power of breathwork.

Connect with Cheryl Hawrychuk

Resources mentioned on this episode

Breathwork for Business Building:

10 Day Breath Break Challenge: 

Monthly Donation Based Breathwork:

Follow this Podcast

Thank you for taking a deep dive on today’s episode of the Introspective Podcast.  If you found this episode to be interesting, valuable, and provided some fresh perspective for your entrepreneur journey - then head on over to Itunes to subscribe and leave a review with your feedback.  If you’re not an Apple user, then feel free to leave a comment below with your thoughts.  Your feedback is paramount to the success of this show, and provides direction for how I can best serve you.

-Your friendly Podcast Host, Jake Anderson 

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