#28 Belonging Using Breath

Aug 29

Listen to this episode on

In this episode, Dr. Mona speaks with Matteo Pistono, a meditation teacher, conscious breathing guide, and author of the book “Breathe How You Want to Feel: Your Breathing Toolkit for Better Health, Restorative Sleep, and Deeper Connection.”

Kicking off the conversation, Matteo explains how his journey into conscious breathing began over 30 years ago during his time in Nepal and Tibet. He describes how breath awareness helped him regulate his emotions and manage stress, particularly during a time when he was heavily involved in political activism. He emphasizes that conscious breathing can be tailored to different needs—whether to calm down, focus, or achieve a meditative state—highlighting its versatility in emotional regulation.

Breath awareness, which involves becoming mindful of how one is breathing at any given moment, reflects our internal emotional landscape and how external factors influence our breathing. Matteo now teaches these techniques in a simplified way, stripping away the jargon from traditional Buddhist and yogic teachings, to make them accessible to everyone. Dr. Mona shares her personal experience with autism and ADHD, noting that traditional meditation can often exacerbate symptoms rather than alleviate them. She finds that focusing on breathing helps her regulate her nervous system, leading to improved cognitive function and creativity. Matteo suggests using breathwork as an intervention to create a calm and spacious mental state.

Then, Matteo introduces the AIR method, which stands for Awareness, Intervention, and Response, as a practical approach to managing stress through breathing. The first step of awareness involves recognizing physical signs of stress, such as an increased heart rate or sweaty palms. This moment of recognition offers a chance to intervene by using specific breathing techniques, the second step in the method. The final step is regulation. By focusing on our breath and lengthening the exhalation longer than the inhalation, we activate the parasympathetic nervous system, which signals to the body that it's safe and can relax.

Matthew explains that shallow breathing often occurs unconsciously when we are stressed, creating a feedback loop where stress leads to shallow breathing, which in turn increases stress. By placing a hand on the belly button and focusing on deep, diaphragmatic breaths that move the belly out on the inhale and in on the exhale, proper breathing mechanics are encouraged. By practicing deeper, more intentional breathing, we can alleviate both physical tension and psychological stress, improving overall well-being.

Then, the conversation explores the physical implications of poor breathing habits, and how modern technology exacerbates these issues. Mattheo notes that when we use devices like cell phones, our posture often suffers and we engage in involuntary breath holding, reducing oxygen levels in the body. Practicing proper breathing techniques is crucial to counteract these effects. Breathing through the nose is a foundational aspect of good health. Shallow breathing from a mother can also contribute to a baby's discomfort and difficulty in forming a secure attachment. Matteo acknowledges the difficulty but also the importance of setting a calm emotional tone in interactions, whether with a partner or a child. Matteo continues to explain the benefits of nasal breathing. Habitually breathing through our mouths leads to missing out on the natural filtration and conditioning provided by the nasal passages, which can lead to a decrease in lung capacity and even a shorter lifespan.

Before wrapping up, Matteo offers listeners breathing techniques to encourage clarity and alertness and to alleviate brain fog.

Finally, Matteo shares what belonging means to him: connecting to this spaciousness that's within and around us at all times.

*****

1:06 - Dr. Mona introduces today’s guest, Matteo Pistono.

2:25 - Matteo's journey and the concept of breathing for emotional regulation.

7:54 - The power of breath in everyday life and while writing the book.

9:32 - The impact of breathwork on ADHD and autism.

11:22 - Unpacking the AIR Method.

22:21 - Preparing for inevitable stressors.

27:14 - The cycle of shallow breathing and stress.

29:24 - How modern technology inhibits breathing.

32:50 - The influence of maternal anxiety on children.