S2 EP020 | Joyride With Expatriates – Do You Need To Be An Expat To Have An Expat Experience?

[00:00:00] INTRODUCTION

[00:00:00]

[00:00:05] Taty Fittipaldi: Hello and welcome to The Leadership Nest podcast. This is season two of the global leadership podcast that combines stories, knowledge and science to soar the leadership in you. I’m your host Taty Fittipaldi. During this season, we invited 20 different expatriates from around the world to share their stories, their learning journeys, and their tips to make you a better leader and an inspired person. You can also watch the live interviews on our YouTube channel! Search for Coaching Expatriates® channel, then select the playlist called Joyride With Expatriates.

[00:00:43] Taty Fittipaldi: In today’s episode, you will meet Nick Menard, a breathwork coach who originally comes from the U. S. and started a business in Mexico. Here is his story.

[00:00:57] JOYRIDE WITH AN EXPATRIATE

(This section’s transcript was AI-generated and may contain errors)

[00:00:57] Taty Fittipaldi: Hey, Nick. [00:01:00] Welcome to our show. I’m so glad to have you here. Thank you so much for joining us today.

[00:01:05] Nick Menard: Hello, Tati. so much for having me. I’m excited as well.

[00:01:08] Taty Fittipaldi: I’m very excited. We have a very interesting and, surprising show today. It’s a bit different and it will have some practical elements.

[00:01:17] Taty Fittipaldi: So I’m super excited. Nick, my first question to you is. I wanted to know about your multicultural experiences, if you can share your experiences and how it was to have this multicultural relationships and interactions in your life.

[00:01:37] Nick Menard: Yeah. Yeah. So back in college I studied abroad in Australia for seven months.

[00:01:43] Nick Menard: That was my first. experience immersing myself in a different culture. Uh, super interesting. I loved it. Um, even though it was english speaking, so I do the language, it was still a little different. They had their own, uh, quirks in their language that did not know. [00:02:00] So it was awesome. Uh, and then since then I’ve been traveling a lot.

[00:02:03] Nick Menard: I spent some time down in Mexico, living for a while. Um, and that was also amazing. I find it invigorating and fascinating being in new cultures, especially when there’s a language barrier, because you go in, I have all this fear around. Oh my gosh, I’m not going to know the language, but you find out that you always find other ways.

[00:02:22] Nick Menard: So you tap more into body language. Uh, just general curiosity I think is, is the key I found.

[00:02:29] Taty Fittipaldi: And how did you get around in Mexico? Did you have someone that helped you either with the language or guiding you? What are some of the tricks that you used to, to get around?

[00:02:40] Nick Menard: Yeah. Yeah. My amazing girlfriend is from Mexico.

[00:02:43] Taty Fittipaldi: Oh, great.

[00:02:44] Nick Menard: So language. She’s from there. She’s, uh. helping to get around. So that’s a huge plus. So if there was ever, ever an emergency or anything, I needed something or I could not communicate with someone, uh, she’d be able to help me out.

[00:02:58] Taty Fittipaldi: And, and it’s [00:03:00] also good, right?

[00:03:00] Taty Fittipaldi: Because you have someone to ask about certain things and get more reference about things or things that you think, oh, this is so different, right? Then you, you have someone to ask about it.

[00:03:11] Nick Menard: Yeah, yeah. No, it’s huge. It’s usually have a resource like that.

[00:03:14] Taty Fittipaldi: Awesome. So what I want to know from you is from these interactions in Australia and in Mexico, what did you learn with these multicultural interactions.

[00:03:25] Nick Menard: I learned that there’s there’s so much more out there in this world. I mean we grew up. We learn these in textbooks and we learn in school. Oh, there’s these other countries, there’s these other cultures out there and there’s pictures and there’s readings about it, but it never really never seems real. Uh, and actually going out there and experiencing it, experiencing it in person, it opened up your eyes to a whole new world.

[00:03:48] Nick Menard: And it’s like, wow. You know, I’ve only experienced these very few cultures, but there’s so many and there’s infinite cultures out there to really go experience. So there’s so much more out there, uh, to [00:04:00] see, to experience, to get out of our little box that we grow up in and realize that like what? Yeah, there’s just so much.

[00:04:08] Nick Menard: Yeah. There’s so much to learn, so much to experience. It’s amazing.

[00:04:11] Taty Fittipaldi: And if you could summarize this in one word, which word would you pick?

[00:04:16] Nick Menard: Ooh, good question. Uh, fascinating.

[00:04:21] Taty Fittipaldi: Fascinating. Yes, I agree. It’s absolutely fascinating. You know, to meet new people, meet new cultures. I agree. This is a perfect word.

[00:04:34] Taty Fittipaldi: And if you had tips for other people who want to do things like you; to experience a new culture or to immerse in a new culture, or even to do something like you did to go abroad, either to study or to work abroad. What kinds of tips, would you give them?

[00:04:51] Nick Menard: I would advise them to go into it, uh, with an open heart, full of curiosity.

[00:04:58] Nick Menard: I think that’s the key going into these [00:05:00] new cultures and experiencing new cultures, new people, new, everything is to lead with your heart. And then just get curious. Don’t think you have to know it all. I think we, uh, In our culture, we would want to know everything. When you go into these new experiences, you would know nothing.

[00:05:18] Nick Menard: You realize how little you actually know, and you don’t need that to survive. You don’t need that to thrive. Uh, what you need is curiosity. If you can get curious with people, like people respond, whether, and, and, and yeah, any culture, any person respond to curiosity.

[00:05:35] Taty Fittipaldi: True, true. And, and if, if you’re genuinely interested, right?

[00:05:40] Taty Fittipaldi: They open up and they, they help you out in whatever it is that you need or whatever situation you’re in. Right.

[00:05:48] Nick Menard: Yeah. Yeah. Cool.

[00:05:53] Taty Fittipaldi: So, um, let’s talk about breathing, right? [00:06:00] So you, um, you have been working with breathing and you were in a breathing exercise expert. So you know a lot about that.

[00:06:08] Taty Fittipaldi: So tell us what’s the importance and the benefits of breathing.

[00:06:14] Nick Menard: Yeah. So the importance is. If we’re not breathing, we’re dead. We are breathing. We’re alive. Uh, once we take conscious control of our breath, we start to thrive. So it’s this beautiful thing that we all have access to every single person on the face of the earth right now.

[00:06:33] Nick Menard: If they’re alive, they’re breathing. Uh, yeah, none of us are, none of us are using it. To our advantage, different techniques can produce different results, different sorts of breathing patterns are going to, uh, produce different states of mind. And a lot of us are breathing up in our chest and we build up in our chest.

[00:06:54] Nick Menard: It’s constantly creating this stressed out state. It’s like, when you get scared, what are you doing? You get scared. [00:07:00]

[00:07:00] Taty Fittipaldi: Oh, I barely breathe. I hold my breath.

[00:07:04] Nick Menard: Exactly. So do their fight, flight, freeze. That’s what you’re going to do. And that’s built into us from way back in the day when we were out, we were running from lions and bears and whatever else is out there.

[00:07:16] Nick Menard: Uh, but when we were breathing like that on a day to day basis, we’re constantly in these stressed out States. So what breathing exercises do and breathing patterns do is it retrains the body to breathe properly and start using this. Huge capacity, uh, that we have inside of us.

[00:07:32] Taty Fittipaldi: So basically you’re saying that even, even if we are not stressed, actually the act of how we breathe can generate this distress in our bodies and in our minds, just by the means of how we are breathing.

[00:07:48] Nick Menard: Yeah. Yeah. So it’s true

[00:07:50] Taty Fittipaldi: too, apparently the opposite. So, so if you breathe in a certain way, it can cause something in your brain. to make you, you know, more [00:08:00] relaxed.

[00:08:01] Nick Menard: Yeah. Yeah. It’s this two way remote between breathing and our nervous system.

[00:08:06] Taty Fittipaldi: I see.

[00:08:06] Nick Menard: Breathing can either control our nervous system or our nervous system is going to control our breathing.

[00:08:12] Nick Menard: But at any point we can take, yeah, and typically it’s happening 24 seven and we’re not taking any conscious control of it, but we can take conscious control of it. If we realize, oh, we’re in a certain state, we can take conscious control. Of our breath to calm down our nervous system.

[00:08:28] Taty Fittipaldi: That sounds really powerful, right?

[00:08:30] Taty Fittipaldi: Because yeah, you start to have control over the results that you want. That sounds really powerful. So what kinds of health benefits can using these patterns that you talked about? How, what kinds of benefits to our health week we can, uh, see besides being able to relax depending on the pattern.

[00:08:52] Nick Menard: Yeah. So it can boost us up and give us energy. It can calm us down. It can build our immune system, which is a [00:09:00] beautiful thing.

[00:09:00] Taty Fittipaldi: Yeah. That’s awesome.

[00:09:02] Nick Menard: Yeah. Uh, just breathing through our nose. So our nose has its own microbiome built in. It purifies the air. It filters out the air and it says all this built into our body.

[00:09:12] Nick Menard: We don’t have to do anything, but it’s also a user to lose it. So it’s like a muscle that we’re breathing. We’re constantly mouth breathers and we’re not using our nose. We lose it. But if we’re starting to look Yeah, but if we start breathing through our noses, he starts building back up again and everything starts to function normally.

[00:09:30] Taty Fittipaldi: That’s very interesting. I never thought about it. So, so basically, let me see if I understood. So basically you’re saying that if we train ourselves to breathe correctly, it will become a second nature. Eventually, so you have to train, we have to actively train ourselves to, to get these benefits. So, so we have to do it.

[00:09:53] Nick Menard: Yeah. Yeah. It’s like when you take a course, if you take the course and you just read it and learn it in the course, you’re not just [00:10:00] doing it so you can use it there. You’re training yourself. So hopefully it becomes a second nature. And later on, you’re using these techniques and using these new things that you’ve learned.

[00:10:08] Nick Menard: Without even thinking about it. Same thing with breathing. We start to retrain our body, retrain our breathing muscles, our primary and secondary breathing muscles, drawing air down low and slow, then eventually that’s going to become second nature. And you’re going to, I’m going to be thinking about it anymore.

[00:10:23] Taty Fittipaldi: Oh, yeah, it makes sense because it’s muscle memory too. Right. It’s sort of interesting. That’s very interesting. I never thought about it, but yeah, that, that’s, that, that makes a lot of sense. Yeah,

[00:10:38] Nick Menard: yeah.

[00:10:39] Taty Fittipaldi: So how about we try it?

[00:10:41] Nick Menard: Yes, let’s do it.

[00:10:43] Taty Fittipaldi: How about we try it? Okay, so my first proposition to you is the following.

[00:10:49] Taty Fittipaldi: Some of our audience might be business men and women that might be stressed or might be anxious, or, you know, let’s do something like this. [00:11:00] They are going to a meeting. And they’re kind of anxious with that meeting and right before the meeting, they want to do a breath pattern so that they can calm down, take control to perform very well in the meeting.

[00:11:17] Taty Fittipaldi: What do you propose?

[00:11:20] Nick Menard: Okay, let’s do

[00:11:21] Taty Fittipaldi: it. Let’s do it.

[00:11:23] Nick Menard: So I’ll tell you what we’re going to do first and then we’ll hop in and we’ll all do it together. And then anyone who’s watching you’re with us as well. So typically when we’re in that state, our breasts trapped up in our chest, the first thing we’re going to do is we’re going to direct it down low and then we’re going to do three breaths in each breath pattern.

[00:11:40] Nick Menard: So three breaths in through our mouth, out through our mouth, and then nose, mouth, nose, nose, and then a box breath. So box breath. If you imagine a box, it’s four seconds, inhale four seconds at the top, four seconds, exhale, and then four seconds pausing at the bottom. So I’ll direct you through the [00:12:00] whole thing.

[00:12:00] Taty Fittipaldi: Okay. And

[00:12:01] Nick Menard: then so first let’s just close our eyes and just notice how our breasts showing up right now. Before doing anything. Is it going into the nose or mouth? Is it shallow or deep?

[00:12:20] Nick Menard: Is it full? There’s small steps.

[00:12:26] Nick Menard: And then from there, let’s take a deep breath in and through our mouth. Let it go to more like that into the mouth.

[00:12:42] Nick Menard: One more.

[00:12:47] Nick Menard: Now let’s take our hand and place it below our navel and really direct the breath down there for these next two rounds. So now let’s take a breath, directing it to our hand, into the nose, [00:13:00] let it go out of the mouth, again into the nose,

[00:13:10] Nick Menard: and one more.

[00:13:16] Nick Menard: Let’s move right into nose nose. So let’s take a breath into the nose, out through the nose, in, out, in. And

[00:13:37] Nick Menard: now I’ll move into the box breath and we’re going to do all nasal breathing. So let’s meet at the bottom for a four second inhale into the nose. Let’s begin. 1, 2, 3, 4. Pause 2, 3, 4. Exhale 2, 3, [00:14:00] 4. Pause 2, 3, 4. Inhale 2, 3, 4. Exhale 2, 3, 4. Pause 2, 3, 4. Inhale 3, 4, pause,

[00:14:16] Nick Menard: exhale,

[00:14:21] Nick Menard: pause,

[00:14:25] Nick Menard: last one, inhale, 2, 3, 4, pause, 2, 3, 4, exhale, 2, 3, 4, pause, 3. Now let’s let your breath go. Notice how it feels. Notice if anything’s shifted.[00:15:00]

[00:15:02] Taty Fittipaldi: It really feels more relaxing and you know what I noticed, I noticed as if my lungs kind of expanded, you know, like it’s more flexible kind of thing. I know, I don’t know if it makes any sense, but that 100% That’s how I feel. And maybe it has something to do with being more relaxed too, right? Because you, you sort of relax the muscles and that’s why maybe you feel this, you know, greater flexibility, but yeah, it feels good.

[00:15:36] Nick Menard: Yeah. No, it creates more space.

[00:15:38] Taty Fittipaldi: Yeah.

[00:15:39] Nick Menard: So we have two thirds of our avioli, which are these little sacks in our lungs where all of our gas exchange happens. So when we, we breathe in oxygen goes in and then it does this little dance with the carbon dioxide switches oxygen goes out to our, in our blood, carbon dioxide goes out through our exhale.

[00:15:58] Nick Menard: We have 400 million of [00:16:00] these little sacks in our lungs and two thirds of them live in And the bottom one third of our lungs. So when we direct the breath down there, down low, it opens up space and gets out some stale air that maybe we’re not using because we’re breathing up here.

[00:16:14] Taty Fittipaldi: Yeah, that’s amazing.

[00:16:16] Taty Fittipaldi: So just to recap, so the pattern is we’re basically breathing three times through our nose and exhaling through our mouth. And then we’re doing another three, but through our nose and then exhaling through nose again, and then Three rounds of box breathing. That’s that’s the pattern.

[00:16:38] Nick Menard: Yeah, it’s mouth mouth first.

[00:16:41] Nick Menard: So three breasts, mouth, mouth, three breasts, nose, mouth, and then three breasts, nose, nose. Oh,

[00:16:50] Taty Fittipaldi: and then the box breeding. Perfect.

[00:16:52] Nick Menard: So it’s like

[00:16:54] Taty Fittipaldi: a four, a four faces, a four faces kind of thing.

[00:16:59] Nick Menard: Yeah,

[00:16:59] Taty Fittipaldi: that sounds [00:17:00] perfect. So I love this pattern and, and this, so this, this is what she would recommend.

[00:17:06] Taty Fittipaldi: Before going to a meeting and you know, something I just wanted to mention to you. I’m very used to doing box breeding, but I never tried with this whole pattern that you said, and it is, it feels to me, at least I see the difference between just doing the box breeding and doing the, this full pattern, it feels a lot more relaxing indeed.

[00:17:29] Taty Fittipaldi: So that’s, that’s great. That’s really great.

[00:17:32] Nick Menard: Yeah. Yeah. It gives the mouth mouth reads the most activating. So if we’re in a lot of us, if, especially if we were feeling stressed out, that’s typically where we’re at. So instead of just going straight to nose nose, which might be too big of a jump, you kind of do a step down.

[00:17:46] Nick Menard: So nose mouth is a little, it’s less activating. And then we go down.

[00:17:50] Taty Fittipaldi: Oh, I see. I see.

[00:17:53] Nick Menard: And then we got it. And then we got it on the box breath. So we’re kind of taking our nervous system down on, on

[00:17:59] Taty Fittipaldi: [00:18:00] steps. Oh, that’s, that makes super sense. Okay. Thanks. That’s makes sense. Okay. Gotcha. Gotcha. So do you want the next challenge?

[00:18:09] Taty Fittipaldi: Are you ready for it? So the next one is, all right, the business person is already in the room. All right. All right. They are already in the meeting. And, but they are sort of a little bit anxious still. So they’re, they’re, they’re still a bit nervous, but they want to avoid, uh, can contaminating this nervousness in the room.

[00:18:36] Taty Fittipaldi: Right. So they want to make sure they have sort of a breathing pattern that make sure the whole room is cool and relaxed. Of course, it makes sense, right? Nobody wants to go to a meeting and show that they’re nervous, right. ?

[00:18:51] Nick Menard: No, no, no, no. Definitely not.

[00:18:53] Taty Fittipaldi: So basically, um, I, how to dissipate this room tension. So [00:19:00] do you have anything for that? Do you have anything?

[00:19:02] Nick Menard: Yeah. Yeah. So that’s very normal and I imagine that a lot of your listeners will relate to that. Going into a big media and everyone, and you think that’s you, but it’s really everyone and everyone.

[00:19:15] Nick Menard: If you look around, like just next time you go to a meeting like that, look around and see if everyone’s breathing and you’re likely not the whole room. You can almost cut the tension with a knife because no one’s breathing, but. We have these beautiful things called mirror neurons. So people start mirroring you and you can cut, you can release all that tension just by how you’re breathing.

[00:19:37] Nick Menard: So we do have a pattern for that. Uh, that’s called resonant

[00:19:41] Taty Fittipaldi: breathing. People through breath. That sounds awesome.

[00:19:44] Nick Menard: Yeah. Yeah. A hundred percent. And the greatest, the greatest leaders, if you imagine like the greatest boss you ever had, the greatest leaders are always calm, cool, and collected no matter what happened.

[00:19:54] Nick Menard: Yeah. In the face of change, in the face of a challenge or a problem [00:20:00] are all the people you want to work for the people who are calm, cool, like doesn’t nothing really that big of a deal with them. And they always can figure out a solution in that space. The people who don’t want to work it for our problem shows up and they create this huge drama around it.

[00:20:14] Nick Menard: And now they’re all stressed out. Now the whole team’s stressed out, the whole company’s stressed out and they freak out. And it’s because they’re, yeah, they’re always, there’s always seems stressed out. And I can guarantee you they’re not breathing, but the greatest leaders are using their breath, whether they know it or not.

[00:20:30] Nick Menard: Uh, so for those situations, the breath I would recommend is called resonant breathing and activates your parasympathetic system. And it’s easier to do, as opposed to the pattern we just did, which maybe you don’t want to do in the middle of a meeting. Um, so resonant breathing is just a 6 second inhale and a 6 second exhale, and that’s what people call it.

[00:20:52] Nick Menard: It’s called the perfect breath. But that alone, if you do that and you just keep your breath moving six seconds in, six seconds [00:21:00] out, the whole room will change.

[00:21:02] Taty Fittipaldi: And is it through nose or mouth mouth? How is it?

[00:21:07] Nick Menard: Nose, just all nasal breathing for that. You really want to activate the parasympathetic system, or the rest and digest system, which is going to calm you down.

[00:21:18] Nick Menard: Because you really show up in a meeting anxious, you really just want to calm down, and then all, everything, you already know everything. But sometimes you forget things when you’re all anxious and you’re up in your head. Right. We would create this resonant pattern. It just, it, uh, balances out your system and everything that you already have comes out and it’s there for you.

[00:21:40] Nick Menard: Much easier to access. Do you want to do a few rounds of it?

[00:21:43] Taty Fittipaldi: Yes, let’s do it.

[00:21:45] Nick Menard: All right, let’s do it.

[00:21:46] Taty Fittipaldi: I’m not sure. I’m I’m not sure if I’m going to be able to do it for a full six seconds that that seems, but let’s try it. Let’s try. Okay. All right.[00:22:00]

[00:22:03] Nick Menard: So let’s be on the exhale, and then into the nose. Inhale, 2, 3, 4, 5. Exhale, 2, 3, 4, 5. Inhale, 2, 3, 4, 5. Exhale, 2, 3, 4, 5. Inhale, 2, 3, 4, 5. Exhale, 2, 3, 4, 5. two three four five one more in two three four five exhale two three four five

[00:22:59] Taty Fittipaldi: that’s really [00:23:00] cool yeah i think i think the rhythm Sort of helps you count, count down to, right. It’s I think it’s feels to me like the rhythm is beneficial to creating this, right. It’s, it’s, it’s feels really good.

[00:23:19] Nick Menard: Yeah.

[00:23:20] Taty Fittipaldi: And you know, what’s interesting, did you notice that I said, Oh, maybe six will be too much for me.

[00:23:26] Taty Fittipaldi: And five was exactly the much I, I was able to do it. So what’s your take on this? So I think the, the more people start to do breathing exercises, the more they will become self aware of what they can handle or not, right. What do

[00:23:43] Nick Menard: you think

[00:23:44] Taty Fittipaldi: about it? What, what do you think?

[00:23:47] Nick Menard: Yeah. With breathing, you just want to, yeah. Start out slow. The biggest thing with breathing is just become consistent with it. So there’s no reason to push yourself. It’s not a competition. [00:24:00] Breathwork is not a competition. It never will be. Uh, it’s not about that. It’s about really bettering our, yeah.

[00:24:07] Nick Menard: Bettering our health, longevity and wellness and doing something that’s like, if I was like, Oh, Tati, you know, we’re gonna do 10 seconds now. Yeah. And it’s super painful for you, you wouldn’t, it would traumatize you.

[00:24:20] Taty Fittipaldi: It would defeat the purpose, right? Yeah, it

[00:24:22] Nick Menard: would defeat the purpose. The objective of Breath of the River is to release traumas and to release emotions, not to create more.

[00:24:30] Nick Menard: Uh, yeah, every person’s unique in their own way. And that’s why, yeah, I love creating, uh, specific programs for specific people. Because some things aren’t going to work for other people. There are some patterns, like these patterns are super accessible for many people. Uh, but there’s other patterns that aren’t.

[00:24:51] Nick Menard: Because I’m not going to teach, uh, an Olympic snowboarder. It’s going to be a different type of training protocol than someone who’s [00:25:00] never done breathwork or any sort of physical activity. It’s just trying to get their health back. So he can’t just create this one size fits all this cookie, cookie cutter breathwork.

[00:25:09] Taty Fittipaldi: So it sounds like you, you, you have like levels, levels of breathing and, and you can develop that. So for example, if I, if I, um, train more, maybe, maybe I could do a six, right? Maybe, maybe.

[00:25:26] Nick Menard: Yeah. Yeah. So that’s, yeah. When you feel like that gasp of air that you want to take more air. Well, you’ve always thought I always thought that it’s because I don’t have enough oxygen, like, oh, I’m going to die.

[00:25:39] Nick Menard: That’s not that’s false. It’s our CO2 tolerance. So it’s that there’s CO2 building up in our, in our body and we actually want to exhale the CO2 out, but you can build up your CO2 tolerance. That’s not a stagnant thing. So we can build our CO2 tolerance, and we can also build our lung capacity. Our lungs can grow up to 50 percent more.

[00:25:59] Nick Menard: That’s what they’re [00:26:00] currently at. So that’s how these crazy, like free, these crazy free divers are diving down the ocean and holding their breath for nine seconds.

[00:26:08] Taty Fittipaldi: Yeah. Right. That’s true. There’s some people that they can hold their breath like really for a long time. A

[00:26:17] Nick Menard: hundred percent.

[00:26:18] Taty Fittipaldi: Interesting. And that’s the reason I understand now.

[00:26:21] Taty Fittipaldi: That’s interesting.

[00:26:22] Nick Menard: Yeah. Yeah. If you look at breath as a movement, like the whole world opens up because it really is. It’s this constant movement of muscles. It’s just happening inside of us. And we think that we just never think about it because it’s always happening. Well, once you see it as it’s a movement, any movement you can train, any movement, there’s proper mechanics, there’s proper, there’s all these things going on that you can train and improve and get better at.

[00:26:50] Taty Fittipaldi: That’s so cool. That’s really so cool.

[00:26:54] Nick Menard: Yeah.

[00:26:54] Taty Fittipaldi: And , if we have people that would like to do something at home either [00:27:00] before sleep or, you know, something to train every night before going to sleep, do you recommend something or what’d you have in mind?

[00:27:08] Nick Menard: Yeah. Yeah. So there’s two, there’s two patterns that I actually, I use before I go to bed, even when I’m laying down, like a lot of, a lot of people have trouble falling asleep, uh, are calming their system down, especially these high achievers who are just.

[00:27:22] Nick Menard: Their minds always on. They’re always thinking new ideas and they’re excited for the next day. But sleep’s also super important when we rebuild our bodies. Uh, there’s two patterns. You either do what’s called a 4 7 8 pattern, which is a four second Inhale seven second pause at the top and then eight second exhale.

[00:27:42] Nick Menard: And then you just continue. So no pause at the bottom, which is typically where there’s that urge to breathe. Uh, so four, seven, eight is one pattern. Or the other pattern is all through the nose. Yeah. And the other pattern is [00:28:00] breathe in for four seconds and then just exhale for four and then just start adding two seconds, maybe every second, third, fourth breath.

[00:28:08] Nick Menard: So then it would just stay four seconds in, then six seconds out, then four seconds in eight seconds out, four seconds in. And I can guarantee you that you won’t get to a point. Yeah, if you do that, if you do that and you do a few breaths for each round of seconds, you won’t get to a point where you’re feeling, Oh, I can’t breathe anymore.

[00:28:29] Nick Menard: Cause you already fall asleep. Yes. That’s it. I will take you into sleep.

[00:28:37] Taty Fittipaldi: I’ll try that. That sounds very curious. That’s I’ll try that for sure. Thank you so much for bringing this. I think everyone will enjoy it to try these exercises out. That’s really great.

[00:28:48] Taty Fittipaldi: Nick, thank you so much for being here, for sharing your knowledge, for sharing your person with us. This, this shiny person, this beautiful person soul that you are. [00:29:00] I really appreciate you. Thank you so much for being with us.

[00:29:04] Nick Menard: Yes. Thank you, Tati. for having me.

[00:29:07] Nick Menard: Awesome.

[00:29:08]

[00:29:10] HIGHLIGHTS

[00:29:10] Taty Fittipaldi: This brings us to the end of this Leadership Nest episode. I trust you found value in acquiring insights that can elevate your decisions and performance in critical global leadership roles and situations.

[00:29:23] Taty Fittipaldi: Wherever you are in the globe, this is Taty Fittipaldi wishing you a beautiful day.

[00:29:29] Taty Fittipaldi: If you have any questions, you’d like us to answer in a future episode of this show, just go to speakpipe.com/tatyfittipaldi or click the link in the show notes, to leave us a brief audio message.

[00:29:46] Taty Fittipaldi: Make sure to visit us on our website www.theleadershipnest.com, where you can subscribe to our show anywhere podcasts are streamed, so you never miss the [00:30:00] fun.

[00:30:00] Taty Fittipaldi: While there, if you find value in our show, you can also subscribe to our global leadership weekly newsletter from Coaching Expatriates®, where we deliver bite-sized lessons on global leadership, decision-making, and cultural competence to help you learn how to think, relate and strategize in a whole different way as a global leader.

[00:30:21] Taty Fittipaldi: If you liked our show, you might want to check her online global executive leadership program. A nine week leadership development and learning system, that will help you lead internationally while making financially conscious and impactful business decisions.

[00:30:37] Taty Fittipaldi: Taty Fittipaldi is also available for private coaching. See the websites for more details at www.coachingexpatriates.com/executive-coaching.

[00:30:49] Taty Fittipaldi: Thanks for joining us this week on The Leadership Nest podcast. I trust you found value in acquiring insights that can elevate your performance in [00:31:00] critical global leadership roles and situations.

[00:31:02]