4 Daily Habits to Reduce Stress, Improve Energy, & Sleep Deeper

You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon. Have you ever wondered how your way of breathing impacts your mood and energy? Have you ever thought about why breaths are so important in meditation, in calming ourselves when we’re in panic, in shaking off negative thoughts? Breathing is more than just taking in oxygenized air and puffing out carbon waste. It’s an integral tool in preparing your body and mind for your daily activities. In this episode of On Purpose, Jay Shetty teaches us different breathing techniques we can easily incorporate in our lives to help improve energy and reduce stress. Key Takeaways: 00:00 Intro 02:10 How many times have you ever been out of breath? 08:25 Habit #1: The 5, 4, 3, 2, 1 technique 12:59 Habit #2: Diaphragmatic breathing 16:05 Habit #3: Box or square breathing 21:54 Habit #4: Kapalbhati Pranayama (KBP) Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Do you want to meditate daily with me? Go to go.calm.com/onpurpose to get 40% off a Calm Premium Membership. Experience the Daily Jay. Only on Calm Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/ See omnystudio.com/listener for privacy information. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Jay Shetty?

  This episode is brought to you by Vinted. Value can be found anywhere, even in the clothes sitting untouched in our closets. That's where Vinted comes in. Vinted is a secondhand marketplace app where you can sell clothes you no longer want and get more value out of them. Whether you're running out of space, moving, or simply updating your wardrobe. Listing items is a quick and simple process, and once something sells, Vinted creates a prepaid shipping label for you. And the best part, there are no seller fees, so you keep what you earn. It's a simple way to clear out your closet, be less wasteful, and maybe make some extra money along the way. And if you've been thinking about a wardrobe refresh, this can make it feel a little more worthwhile. You're not just letting go of clothes, you're getting more value from what you already have.

• 0:43Jay Shetty?

  Give your clothes a second life with Vinted. Download the Vinted app for free to start selling with no seller fees, so you keep every dollar you earn. This episode is brought to you by AG1. Are you feeling September reset too? Shorter days, longer to-do lists, earlier alarms, all those routines you promised yourself you'd pick back up. It can feel like your whole life is recalibrating. And when everything around you is changing, it helps to have a few things you can rely on. AG1 Next Gen is one of those easy habits to keep. It's the clinically-backed, comprehensive daily health drink that supports your gut health, energy production, and foundational nutrition all in one scoop.

• 1:26Jay Shetty?

  AG1's ingredients are sourced from quality partners for absorption, potency, and nutrient density to deliver the foundational nutrition your body needs. And alongside a proper diet, AG1 Next Gen meets 94% of nutrient requirements, and it's clinically shown to enrich the gut microbiome. For a limited time, save 20% on your first subscription order of AG1 Next Gen or AG1 Pro at drinkag1.com/onpurpose. That's drinkag1.com/onpurpose.

• 2:01Jay Shetty?

  This episode is brought to you by AG1. Are you feeling September reset too? Shorter days, longer to do lists, earlier alarms, all those routines you promised to yourself you'd pick back up. It can feel like your whole life is recalibrating. And when everything around you is changing, it helps to have a few things you can rely on. AG1 Next Gen is one of those easy habits to keep. It's the clinically backed, comprehensive daily health drink that supports your gut health, energy production, and foundational nutrition all in one scoop. AG1's ingredients are sourced from quality partners for absorption, potency, and nutrient density to deliver the foundational nutrition your body needs. And alongside a proper diet,

• 2:45Jay Shetty?

  AG1 Next Gen meets 94% of nutrient requirements and it's clinically shown to enrich the gut microbiome. For a limited time, save 20% on your first subscription order of AG1 Next Gen or AG1 Pro at drinkag1.com/onpurpose. That's drinkag1.com/onpurpose. You know, the only thing that stays with you from the moment you're born to the moment you die is your breath. Your family changes, your friends change, the country you live in changes, your jobs change. He said, "Everything in your life changes. The way you look changes, what you like changes, what you wear changes, but your breath stays the same

• 3:30Jay Shetty?

  and it stays with you. It's always with you."

• 3:40Jay Shetty?

  Hey everyone, welcome back to On Purpose, the number one health podcast in the world. Thanks to each and every one of you that come back every single week to listen, learn, and grow. What an amazing, amazing week it has been. I hope that you've had an incredible week too. And I am so excited to be talking to you today. I can't believe it. My new book, Eight Rules of Love, is out and I cannot wait to share it with you. I am so, so excited for you to read this book, for you to listen to this book. I read the audiobook. If you haven't got it already, make sure you go to eight rules of love dot com.

• 4:21Jay Shetty?

  It's dedicated to anyone who's trying to find, keep or let go of love. So if you've got friends that are dating, broken up or struggling with love, make sure you grab this book. And I'd love to invite you to come and see me for my global tour, Love Rules. Go to j sheddy tour dot com to learn more information about tickets, VIP experiences and more. I can't wait to see you this year. And whether you've been feeling challenged, pushed, weakened, strengthened, more empowered. Whichever end of that spectrum you're on, you're alive, you're breathing, you're here. And that makes a difference.

• 5:04Jay Shetty?

  That is extremely, extremely powerful. It's really fascinating to think about that. I saw a clip recently. And I can't remember exactly who it was, but they were having this conversation about whether money or breathing were more important. So they said, what if you got ten million dollars tomorrow in your bank account? But you didn't wake up, are you stopped breathing? Or you can wake up tomorrow and be breathing, but not have ten million dollars in your bank account. And everyone of course said, well, I'd rather be alive than have money in my bank account, but not be alive.

• 5:46Jay Shetty?

  Which means that our life is more valuable than that amount of money. Our breath is more valuable than that amount of money. When you think about that, you start going, wow, I take this breath for granted every day. How many times have you ever been out of breath? And when you finally catch that breath, you feel ah.

• 6:14Jay Shetty?

  Now I feel centered. Or you've been running, you've been playing sport, and finally you're able to take a full, deep breath. Or maybe you're someone who struggles with asthma or has some sort of breathing challenges. When you feel you can breathe, isn't it just a special feeling? When your head's underwater, right? When your head's underwater and you come up for that breath, how amazing does that breath feel? Well, that's a breath that we can experience every day. And here's the thing. I didn't realize this until very, very late on.

• 6:57Jay Shetty?

  I lost my voice during my time as a monk. I had these extremely large polyps in my throat. I was constantly getting sick. I damaged my vocal cords, was losing my voice, and I had to have these polyps lasered from inside of my throat. And then my doctor not only wanted me to practice speaking again, and I had to take vocal classes again. My voice sounded so different when I started talking again. My voice sounded really, really soft, and you couldn't have recognized it was me. Now my voice has gone back to normal, pretty much.

• 7:40Jay Shetty?

  And I was also asked to do breathwork. And I'd been practicing breathwork as a monk as well, and it was really amazing because I'd been trained in the science of breathwork spiritually and emotionally. And now I was being introduced to breathwork scientifically and from a vocal point of view. And today I want to share with you the five daily habits for managing your emotions, and they're all connected to your breath. Now, for those of you who have read Think Like a Monk, you know this story. But even if you've heard it before, it's one of those stories that every time I tell it,

• 8:22Jay Shetty?

  I get goosebumps. It was my first day of monk school and I was watching around a 10 year old monk teach a group of younger monks their first day of monk school as well. They were probably like six years old. And I was watching him and I was thinking, wow, look at that 10 year old teaching. That's incredible. And after the class ended, I went up to him and I said, what was that? And he said, it's their first day of monk school. And he didn't say those words, but you know what I mean. And I said, amazing. What did, what were you teaching them? He said, well, what did you learn on your first day of school? And I said, I think I learned the ABCs, the one, two, three. And he said, well, we teach them how

• 9:04Jay Shetty?

  to breathe. And I said, what do you mean, teach them how to breathe? Like, what does that mean? Like, why do you teach them how to breathe? And he said, well, you know, the only thing that stays with you from the moment you're born to the moment you die is your breath. Your family changes, your friends change, the country you live in changes, your jobs change. He said, everything in your life changes. The way you look changes. What you like changes. What you wear changes. But your breath stays the same and it stays with you. It's always with you. And he said, when you're happy, what changes? Your breath.

• 9:45Jay Shetty?

  When you're sad, what changes? Your breath. Your breath is connected to every emotion in your life. And so if you know how to navigate your breath, you will know how to navigate life. And I started thinking about that. I started thinking about how we use phrases like, you take my breath away. Right? And that's a positive thing. We say, well, just looking at you takes my breath away. So we're linking the emotion of attraction to breath. But then we always say, let me catch, let me catch my breath. I need to take a breath. Or when you hear some big news, maybe challenging news, you may say, I just need to breathe.

• 10:30Jay Shetty?

  Notice how all of our emotions are so deeply interlinked and interconnected to our breath. But we've never been to a class that teaches us how to breathe. And what was really fascinating for me is that when I started working with the Vocal and Breath Coach afterwards, she was telling me how athletes learn how to breathe, musicians learn how to breathe, and how each and every single one of us should be treating our bodies like an athlete. And when I heard that, I was completely moved by that idea that we are all athletes

• 11:10Jay Shetty?

  because we use our mind, we use our body, we are completely engaged mentally and physically every single day, yet we don't learn how to breathe. We all deal with emotions every day, but we don't learn how to breathe. And isn't that fascinating? Isn't that incredible? That there is something we do every day, but we've never been trained in how to do it. Now, you may say, Jay, why do I need to train in how to do it? Because I'm alive, I breathe just fine. Well, what if I told you that this habit would change how you deal with stress? That this one habit could change the quality of your sleep?

• 11:52Jay Shetty?

  That this one habit could get you more energy when you need it? I'm sure you'd say, Jay, I'm in. I'm in. Who doesn't want to sleep deeper? Who doesn't want to manage their stress better? Who doesn't want to be able to calm their nerves, reduce anxiety and fear simply through one habit? Are you ready? Let's do it. So, the first type of breathing that I want to introduce you to is not even about breathing.

• 12:27Jay Shetty?

  It's called the 5-4-3-2-1 technique. And this technique is something I learned as a monk to increase presence. But today it's used by therapists and coaches and medical professionals. And I recently did this with Gayle King on CBS This Morning. And the 5-4-3-2-1 technique has been created to help you feel grounded in the moment. How many times are you in a space, but you're not internally there? You're there in physical presence, but you're not there in mental, emotional, spiritual presence. So to be somewhere, and I want you to be where you are right now, here's what I want you to do.

• 13:09Jay Shetty?

  What are five things that you can see? Could be the sky. And these are five things that you can see that you can't touch. So it could be the trees, it could be the sky, it could be the ceiling, it could be the wall. Bring your attention to those five things, one at a time.

• 13:39Jay Shetty?

  And take in a deep breath, a natural breath, and out.

• 13:50Jay Shetty?

  Gently close your eyes and lower your gaze.

• 13:58Jay Shetty?

  Now, what are the four things you can touch?

• 14:03Jay Shetty?

  Maybe your shirt, your trousers, the chair you're sitting on.

• 14:12Jay Shetty?

  Notice the difference in the coolness or the warmth,

• 14:18Jay Shetty?

  the harshness or the soft.

• 14:24Jay Shetty?

  Bring your attention to each one of these, one at a time.

• 14:35Speaker 01

  Take in a deep breath and naturally out.

• 14:44Speaker 01

  Now, what are the three things you can hear?

• 14:48Speaker 01

  Might be the sound of my voice,

• 14:51Speaker 01

  the sound of your stomach,

• 14:56Speaker 01

  maybe a conversation in the background or white noise.

• 15:01Speaker 01

  Allow them in

• 15:06Speaker 01

  and take in a deep breath and out.

• 15:18Speaker 01

  And what are the two things that you can smell?

• 15:27Speaker 01

  Could be a scent or a fragrance.

• 15:32Speaker 01

  Take in a deep breath and out.

• 15:45Speaker 01

  And what's one thing you can taste?

• 15:57Speaker 01

  Take in a deep breath and out.

• 16:05Speaker 01

  How was that for you?

• 16:09Speaker 01

  Just in a few moments, don't you feel more present, more still, more calm,

• 16:19Speaker 01

  more grounded?

• 16:22Speaker 01

  Maybe you're breathing slower and deeper.

• 16:26Jay Shetty?

  Maybe you're feeling a bit more clear.

• 16:29Jay Shetty?

  I hope you enjoyed that. So that's one thing I want you to practice. When you walk into a meeting room, when you walk into a Zoom, when you walk into your room,

• 16:40Jay Shetty?

  when you finish the day of work and you're in your living space, take a moment to just do that. Take a moment to just feel that presence.

• 16:52Jay Shetty?

  So that's habit number one. This one you can use at any moment, at any time. I usually use it when I feel my mind is everywhere and I feel I'm not really in this space. I may be distracted. And so when I go into a room, I always try and do this first.

• 17:08Jay Shetty?

  Now, the next thing I want to introduce you to is called diaphragmatic breathing. Now, I had to look this up when I first started hearing about it. And now, when you look at medical sites, it describes the diaphragm as a large muscle that sits below the lungs. It helps move air in and out of the lungs. So we're always told to breathe into your lungs, right? But actually, diaphragmatic breathing is deep and fully engages the diaphragm and increases the efficiency of the lungs. So, normal breathing is pretty shallow and doesn't necessarily completely use the lungs in the way that they can be used.

• 17:54Jay Shetty?

  So what I want you to do is I want you to place your left hand on your stomach and your right hand on your chest. And diaphragmatic or belly breathing involves fully engaging the stomach and the abdominal muscles. So what we're going to do is we're going to breathe in, but as you breathe in, you're going to feel your stomach come out.

• 18:21Jay Shetty?

  So when you inhale, breathe in through the nose, drawing the breath down toward the stomach.

• 18:31Jay Shetty?

  And you'll actually feel your stomach coming out pushing against your hand. And your chest remains still.

• 18:42Jay Shetty?

  And then, when you breathe out, when your lips are slightly open, and you'll feel your stomach go in.

• 18:52Jay Shetty?

  So breathe in and feel your stomach go out.

• 18:56Jay Shetty?

  And breathe out and feel your stomach go in.

• 19:03Jay Shetty?

  In through your nose and out through your mouth.

• 19:11Jay Shetty?

  So diaphragmatic breathing not only strengthens the diaphragm and stability in the core muscles, it lowers the heart rate and the blood pressure, reducing oxygen demand,

• 19:25Jay Shetty?

  and allows you to feel more relaxed. And this type of breathing, of course, is allowing you to have deeper, more powerful breaths, where your lungs are actually benefiting from the process. This one I recommend practicing throughout the day. You can do it for two to five minutes at a time, multiple times a day. Whenever you feel like you're out of breath, whenever you feel like you're running around, you're rushing around, this is a great one to practice. This episode is brought to you by Indeed. I know how important every hire is for a business. If you need to make the right hire, this is a job for sponsored jobs.

• 20:09Jay Shetty?

  Indeed sponsored jobs helps find quality candidates when you need the most. You can reach who you need based on whatever criteria you're looking for, like skills, certifications, or location. In fact, people are finding quality hires on Indeed right now. In the minute I've been talking to you, companies like yours made 27 hires on Indeed. According to Indeed data worldwide, spend less time searching and more time actually interviewing candidates who check all your boxes. Listeners of this show will get a $75 sponsored job credit at indeed.com/podcast. That's indeed.com/podcast. Terms and conditions apply. Need to hire? This is a job for Indeed sponsored jobs. This episode is brought to you by State Farm.

• 20:53Jay Shetty?

  We talk a lot about intentional decision making, and that extends to the practical stuff too, like making sure your coverage actually works for your life. State Farm is there to meet you where you are, and they know how sweet it is to feel good about your decisions. Talk to a State Farm agent today to learn how you can choose to bundle and save with a personal price plan. Like a good neighbor, State Farm is there. Prices are based on rating plans that vary by state, coverage options are selected by the customer, availability, amount of discounts and savings, and eligibility vary by state. This episode is brought to you by Wayfair. Home should be a place that feels like a sanctuary, a space that truly reflects who you are, but it can be challenging to balance style, budget, and endless options.

• 21:37Jay Shetty?

  I was looking to create a dedicated calm space for my morning meditation and reading, but I was struggling to find pieces that felt grounding but could also stand up to daily use. I went on Wayfair and found a beautiful, solid wood accent chair and a bookshelf. Now that corner is my favorite place to anchor my day. The quality is incredible, it's built to last, and it completely shifted the energy of the room. Plus, you can shop with Wayfair Verified, where product specialists carefully vet items for quality and functionality, so you can shop with more confidence. And if putting it all together sounds like a headache, Wayfair can handle delivery, installation, and assembly. Join Wayfair Rewards today to get 5% back on every purchase and start saving on your next home upgrade.

• 22:20Jay Shetty?

  Head to wayfair.com to shop all things home. That's W A Y F A I R dot com. Wayfair, every style, every home.

• 22:29Speaker 01

  Cheers.

• 22:31Jay Shetty?

  Now, the next one I want to share with you is today referred to as box breathing, or square breathing. And Webber Badi says it's a deep breathing technique that can help you slow down your breathing. It works by distracting your mind as you count to four, calming your nervous system, and decreasing stress in your body. So this is more directly linked to stress. The diaphragmatic breathing is the practice we use across all of these areas. And it can be used whenever, but when you're actually feeling a deep bit of stress. So in this one, what we're going to do is we're basically doing the same type of breathing, but we're adding the count of four. So the reason why it's a box breath is you're breathing in for four.

• 23:16Jay Shetty?

  Imagine a line going up. You're holding for four. Imagine a line going across. You're breathing out for four. Imagine a line going down. And you're waiting for four. Imagine a line going across. So it draws a square, and you can actually visualize the square as you do this. So place your hands back in those same spaces. And I want you now to breathe in for a count of four. Feel your stomach come out. And then hold for four. Out for four. And then wait. So that's a test run.

• 23:57Jay Shetty?

  And the careful thing you have to do is as you breathe in, feel your stomach come out. And now as you hold, hold gently. This is actually training our mind to be able to hold without holding with pressure. Often we hold on to things, even things that stress us out, by really holding them tightly. See if you can hold your breath gently and softly. And then release and feel your stomach come in. And then wait. So let's do it again together. Place your hand on your stomach and your chest. Breathe in, two, three, four. Hold, two, three, four. Out, two, three, four.

• 24:46Jay Shetty?

  In, two, three, four. Hold, two, three, four. Out, two, three, four.

• 25:06Jay Shetty?

  This is an activity that may feel odd or awkward at first, but you want to do it for about 30 seconds, which will help you feel more relaxed and controlled. It was fascinating because recently I went on to the Breakfast Club. And when I was at the Breakfast Club, I went on the show, but before the show I was greeted by security. And one of the men at security came up to me and said hello. And he was mentioning to me that his wife listens to the podcast. And he said to me that he used to be in the military. And they were trained in the military to do box breathing. When, you know, before they were about to use a firearm, because it would help control their breath.

• 25:51Jay Shetty?

  And he was saying that so much of using weapons or even being in high pressure, stressed situations, breathing was used in military. Now, you may say, well, that's fairly extreme. But I would say, aren't there times in our day that we feel we're having an internal battle? Aren't there times in our day where we feel so stressed and pressured by the people around us? I know that we're not experiencing it that extreme, but mentally it can feel that way. And so I want you to think about how you can practice box breathing throughout the day in times of deep stress. And if four seconds is too much, you can start with two or three seconds to help you start practicing. The goal is to breathe in and out and hold

• 26:33Jay Shetty?

  for the same amount of time creating a square. Now, I'm going to add, I want you to make sure you're comfortable during these exercises. Like, these are not exercises that I take exclusive time for. These are exercises that I do at my desk. These are exercises I do in the car. These are exercises I do all the time. What I like about that approach is that you don't have to carve out time for these. These are activities and habits that just slot into your day that you can do whenever you like. I want to share with you the biggest news of the year. How many of you want to meditate? I can see your heads nodding, I can see you raising your hands, I can see you saying, "Yes, Jay, I really want to learn to meditate."

• 27:15Jay Shetty?

  How many of you would like to learn to meditate with me every single day? Now, I already know what the answer is because I know how many messages, DMs, reviews, notes that I get saying, "Jay, I'd love to meditate with you." Last year, we took meditation to Instagram, and I meditated for around 40 days live, and 20 million of you tuned in. Now, I am taking that same focus, that same presence, to Calm. I've partnered up with Calm to release a new series called The Daily Jay, where you can meditate with me every single day for seven minutes to make it a real habit.

• 27:56Jay Shetty?

  I would love for you to come and join me and take part in building a really powerful meditation practice. And guess what? We're going to do it together. Head over right now to calm.com/j to get 40% off a premium membership. That's calm.com/j.

• 28:16Jay Shetty?

  So we did the 5-4-3-2-1, we did diaphragmatic breathing, we did box breathing, and now I'm going to leave you with one more. And this happens to be my client's favorite one because it's the energizing breath, also sometimes known as the fire breath. And the official way of saying is Kapala Bhati Pranayama. I know that's hard, so you can just call it the K-B-P. Kapala Bhati Pranayama, K-B-P, right? So now, this is really fascinating because a Sri Sri yoga teacher says that 80% of the toxins in our body are released through the outgoing breath. Regular practice of Kapala Bhati Pranayama detoxifies all the systems in our body.

• 28:59Jay Shetty?

  So it has massive benefits for detoxing, right? It clears our sinuses, our lungs, the respiratory system of allergens. It invigorates. And warms the system, it increases metabolism, uh, which is really, really powerful, of course. And in a very simple sense, it gives energy, right? I usually practice this, if I've got to the end of my day, but I know I need to go out, I need to meet someone, I need to go to a dinner, I'm feeling tired. This is usually what I do, or if I wake up in the morning and I feel tired in the morning, this is something that I practice as well. So what you want to do here is, this is gonna feel very unnatural, because we don't breathe like this at all, but I want you to stick with me. You're going to take in a natural inhale.

• 29:45Jay Shetty?

  Not too deep, not too shallow, just a natural inhale. But then on the exhale, you're going to exhale actively and sharply. So the exhale is like a millisecond, so inhale.

• 30:01Jay Shetty?

  Exhale, and it almost sounds like you're clearing your nose, but if you do it sharply and actively, you'll start to feel a pump. Now with this one, I want you to go in your own pace, at your own time. And we're only going to do about ten reps, and if you feel like continuing, you can do twenty. Now, it's not about the pace, it's not about how many you can do, it's not about how fast you can go. It's about how quickly you can release your abdomen, so you breathe in.

• 30:32Jay Shetty?

  And you wanna find a pace, that was fairly fast, and you could, there are people that do it faster, but you can find a pace that's right for you, so you may do.

• 30:44Jay Shetty?

  And you'll actually find that the inhale happens naturally, when you sharply and actively exhale, the inhale happens naturally. So it may take you a few goes to feel comfortable with this, but I want you to try it out. Because whenever you're feeling tired, this will be fantastically energizing, honestly, it's so powerful. And again, you're only doing ten to twenty reps at a time, so you're not trying to go on for as long as you can, it needs to be built up with time. So these are the four habits that I wanted to share with you today, that are so powerful, this one's great for energy, the. Breathing is great for stress. The diaphragmatic breathing is amazing for before sleep. And the five, four, three, two, one is for grounded.

• 31:28Jay Shetty?

  These are four daily habits that you can use throughout the day. They're like an open menu that will transform your breath, which will transform your experience of your life. I really believe that I do these before I send emails. I do this when I get a stressful email. I do this if I'm about to have a difficult phone call. I practice these breathing patterns when I'm sitting in bed, struggling to sleep. These breathing patterns have become my go to. See, we already have go tos, but our go to is I can't sleep. Let me put a pill. I can't sleep. Let me go and have a snack. I feel tired. Let me eat sugar or carbs. Notice how you already have something you do. What if you could change what it is that you do? What if you could upgrade what it is that you do?

• 32:14Jay Shetty?

  In order to not give in to those lower habits. I find that simply through breath work, I can feel full, energized, focused and clear and rested. And for all of you who really, really struggle, breathe in for four and out for more than four. Breathe in for four and out for more than four. That will relax you or slow down your breath. I did a mini little challenge. I, I was watching whether I could control my breath in high stress situations. So we did a experiment where there was a heavy metal, rock metal band that was playing really fast and hard. And I had to sit next to them and lower my breath. And I found that going inward and focusing on my breath

• 32:59Jay Shetty?

  allowed me to slow down my heart rate, even though the bass drum was going so fast. We tried the same in traffic. I even did the same in a cold plunge. And that's what I found every single time that in any of those places of high stress and high speed, by simply doing these activities, I was able to drop my heart rate and the breathing rate and allow myself to feel centered and calm, even in places of chaos. So I've tried and tested this. Athletes have tried and tested this. Musicians have tried and tested this. It's now your turn. Thank you so much for listening today. Now, I have to take an opportunity to do this. I waited till the end of the podcast because I wanted to get straight into it today.

• 33:40Jay Shetty?

  But I wanted to read just the amazing reviews. We have now 17,000 reviews. And I really, really hope we can get to 20,000 this year. Thanks to all of you. It really helps podcasts. So I want to read some of your reviews. And I want you to make sure you leave your name at the end of your reviews because I want to thank you and appreciate you. Now, this one says, "The world is better with On Purpose. I can't say enough good things about On Purpose Podcast. I'm listening to as many as I can every day and soaking up all these topics like a sponge. I share it with everyone I know. The world is a better place with Jay in it. Thank you. Thank you for all of your hard work so you can help everyone and especially myself.

• 34:21Jay Shetty?

  That means the world to me." I really, really appreciate that. This is another one that says, "Love Jay Shetty. Speaks to my heart so often and really has helped my relationships. Very, very grateful." This one is from Juliana Lemos. "Inspiring. As a beginning therapist in a world where people are desperate to heal from the most painful wounds, I found Jay's podcast to be so enlightening and inspiring when I work with families, couples, and individuals from across cultures. Each episode gives me an opportunity to further connect with myself as a person and to improve the quality of my therapeutic services. Thank you, Jay, for all the work and love you put into each episode.

• 35:06Jay Shetty?

  I love that people are going to therapy and I'm so grateful that so many therapists listen to On Purpose." And this one says from Doug. "I recently read Jay's book, Think Like a Monk, and really enjoyed the book. I was having some problems at work and home last year, and I feel like Jay's advice picked me up off the ground. I just found his podcast, so that will and does continue to support me and give me courage. 2022 is shaping up to be amazing. I always love the relationship communication advice also. Thanks, Jay," from Doug. The reviews go on and on. I want to thank you all for leaving them. Please do take a moment to do that, and I'll see you again next week. Thank you.

• 35:56Speaker 02

  Now, more than ever, we need someone on our side. But Rob Whitman? Whitman's votes drove up costs, cut Medicaid, and risked 350,000 Virginians' health care to pay for tax breaks for himself and his donors. He's not on our side. Shannon Taylor will fight corruption, cut taxes, and bring down costs. This November, vote for Shannon Taylor. She's for us. Paid for by HMP, the Houseman Jody Pack.com. Not authorized by any candidate or candidate's committee.

• 36:25Speaker 03

  Mr. President, my company tore me of the explosion on our rig. On October 2nd. Causing massive water displacement and triggering a tsunami. They all heap the blame on me. Tom Cruise is. Digger got us into this mess, and Digger's gonna dig us up. From the director of Birdman and The Revenant.

• 36:41Speaker 04

  What would happen if I stopped moving? You start, you freeze in there, that's what.

• 36:46Speaker 03

  With great power comes great deniability.

• 36:49Speaker 04

  I'm not the first nanny.

• 36:50Speaker 03

  Digger. See the trailer online. Only in theaters October 2nd. Rated R. Under 17. Not a middle without parent.

• 36:55Speaker 04

  Espolón Tequila. It arrives in a cloud of feathers with a cry to wake the dead. Espolón Tequila. Balanced, delicious. Perfect for nights out, nights in, and people who like to drink tequila. Just add ice, lime, and your mouth. Then hold on tight. 100% acave, 0% eagle. Espolón Tequila. For a real margarita, ride the rooster.

• 37:19Speaker 03

  Espolón Tequila, 40% alcohol by volume, 80 proof. Copyright 2026, Campelli America, New York, New York. Drink responsibly.