## Show Notes: Advancing With Amy / Mental Health Warrior & Neurospicy Mama

### Episode Title: Exploring Breathwork to Tackle Stress and Boost Mental Health, with John Hall

**Host:** Amy
**Guest:** John Hall

### Episode Highlights:

1. **Introduction to Belly Breathing**:
- John Hall introduces the concept of belly breathing as a method to signal safety to the body, differentiating it from chest breathing used in dangerous situations.

2. **Breathing Exercise Demonstration**:
- John demonstrates a calming breathing exercise: inhale through the nose for 5 seconds, then exhale through the mouth for 7 seconds. This helps tell the body it is safe.

3. **Influence of Physical Posture**:
- Discussing the impact of physical posture on mindset, John cites studies showing how smiling or adopting power poses can improve decision-making and confidence levels.

4. **Incorporating Breath Techniques**:
- John details his use of breath techniques with clients:
- **Tactical Breath** for immediate stress relief.
- **Strategic Breath** for regular practice to expand stress tolerance.
- **Transformational Breath** to challenge and dissolve limiting beliefs.
- He shares a personal story of using breath work to address his own limiting beliefs.

5. **Democratizing Breathwork**:
- John aims to democratize breathwork, sharing its benefits with a wide audience, not just entrepreneurs and executives.

6. **Physiological Aspect of Stress**:
- Stress is presented as a full somatic experience. The episode dives into how stress affects the body, and John introduces his BPM (breath physiology mindset) technique for redirecting stress responses.

7. **Understanding Stress Responses**:
- John outlines the two types of stress responses (hyper arousal and hypo arousal) and specifies that they are suitable in particular situations.
- He discusses a UK study showing that forcing a smile for ten minutes can be as effective as Prozac for clinical depression.

8. **Impact of Stress on Body Functions**:
- High stress can shut down non-essential functions like digestion and advanced critical thinking. John explains how chronic stress can lead to distress and harm health.

9. **Types of Stress**:
- The episode categorizes stress into neutral stress, healthy stress (Eustress), and unhealthy stress (distress).

10. **Utilizing Breath Work to Signal Safety**:
- Breath work techniques are highlighted for their ability to signal safety to the brain via the vagus nerve, promoting calmness and lowering stress levels.

11. **Challenging Limiting Beliefs**:
- John discusses the importance of examining and challenging limiting beliefs and the long-term health benefits of changing the way we breathe.

12. **Resources and Further Learning**:
- John introduces his course "Breathe Easier" available on his website for more comprehensive information.
- Visit [JohnHallCoaching.com](http://JohnHallCoaching.com) for contact, one-on-one sessions, and course details.

### Conclusion

- Amy appreciates the rich conversation with John and encourages listeners to rate, review, and subscribe to the show.

**Don’t miss this informative episode! Learn how simple breath work can transform your stress response and mental well-being.**

---Keep Advancing Warriors!

Amy

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**Show Notes: Advancing With Amy / Mental Health Warrior & Neurospicy Mama**

**Episode Title:** Bringing Mental Health Conversations to Life: Ben Gonshor Discusses "The Book of Izzy"

**Host:** Amy Taylor

**Guest** Ben Gonshor

**Description:**

In this compelling episode, hosts Amy and Ben dive deep into an enlightening conversation about Ben's latest book, "The Book of Izzy." Ben opens up about his own mental health journey, discussing both the highs and lows of being on and off psychotropic medication. "The Book of Izzy" serves as a powerful narrative aimed at de-stigmatizing mental health and sparking essential conversations around the topic. Listen in as they explore the significance of a supportive community for those diagnosed with mental illnesses and touch on the genetic aspects of mental health.

**Key Takeaways:**

- **Ben’s Journey:** Insights into Ben's personal experiences with depression and anxiety, which have shaped his literary work.

- **Supporting Mental Health:** The vital role of support systems for people with mental health conditions.

- **Unique Experiences:** The importance of recognizing the uniqueness of each individual's mental health journey.

- **Izzy’s Challenges:** A closer look at Izzy, the protagonist of Ben's book, and his journey of self-discovery.

- **Realism and Authenticity:** The significance of depicting mental health challenges with authenticity, drawn from personal experience.

- **Promotion and Purchase Information:** Details on where and how to purchase "The Book of Izzy."

**Purchase "The Book of Izzy":**

Check out the link below to purchase Ben's evocative book directly. Let’s support meaningful storytelling that bridges the gap in mental health discussions. You can use my affiliate link to purchase it on Kindle through Amazon at https://amzn.to/3yLPoyL or purchase the actual book at Barnes & Noble at https://www.barnesandnoble.com/w/the-book-of-izzy-ben-gonshor/1144929062?ean=9781990496462

To learn more about Ben, check out his website at https://bengonshor.com

**Call to Action:**

If you found value in today's conversation, don't forget to subscribe to our podcast "Advancing With Amy / Mental Health Warrior." Stay updated with insightful episodes that aim to break the stigma surrounding mental health. Also, share this episode with friends, family, and anyone who might benefit from it. Together, we can advance the dialogue on mental health.

**Connect with Us:**

- Subscribe to the podcast

- Share this episode

- Follow us on our social media handles

- E-Mail Amy at amy@advancingwithamy.com

-Check out Amy’s website at https://advancingwithamy.com

**Upcoming Episodes:**

Stay tuned for our next episode, where we continue to bring you impactful conversations on mental health and wellness.

Thank you for being part of the "Advancing With Amy / Mental Health Warrior" community. Keep on Advancing Warriors!

PS. Make sure you take a second to check out my good friend Sage's Here & Happy: Modern Mindfullness Meditations at my affiliate link: https://sagegrayson.mykajabi.com/a/2147801938/MgcaNLDD