Breathing is something we do around 20,000 times a day, but most of us never stop to consider how it might be affecting our health.

In this episode of the Pain Free Living podcast, your hosts, Bob Allen, an osteopath since 2011, and Claire Elsby, a therapy coach, take a deep dive into the science and simple power of how you breathe, not just how often. You’ll find out why nasal breathing is so important for being at your best, from improving oxygen uptake and supporting your immune system to boosting sleep quality and protecting oral health.

We explore the many issues linked to chronic mouth breathing — including fatigue, brain fog, poor posture, dental problems, and even behavioural changes in children. If you’ve been breathing through your mouth without thinking about it, don’t worry — awareness is the first step, and change is possible.

Claire discusses the link between breathing and mental health. She shares easy-to-use breathwork techniques that will help calm your nervous system, lower stress levels, and improve your emotional resilience. These tools are ideal for anyone dealing with anxiety or simply looking for more calm in a busy world.

This is a must-listen for anyone curious about how such a basic function can have such a wide-reaching effect on your body and mind. Whether you're new to breathwork or keen to optimise your daily routine, this episode will leave you breathing easier — literally.

Key Takeaways:

1. Nasal breathing boosts oxygen absorption, filters allergens, and supports the immune system.
2. Mouth breathing is linked to fatigue, poor sleep, and long-term health issues.
3. Diaphragmatic breathing is key to efficient and relaxed respiration.
4. Mindful breathwork helps regulate the nervous system and reduce anxiety.
5. You can retrain your breathing habits — and your health will thank you for it.

If you want to find out more about your nervous system, this is the place to look https://youtu.be/WUesY4Zx6oM

This link will take you to more on Jeff Craig, the Breathwork expert that Clare referred to in this podcast https://euthymia.uk/

A bit more info on Bob and Clare

You can find out more about Clare here https://www.clareelsby.com/

This is the place to find out more about Bob and why he became an osteopath https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media, this is the place for you https://linktr.ee/Painfreeliving

In this hectic 24/7 always switched-on world that we live in, stress is often seen as the price that must be paid until we inevitably gain fame and fortune "later"!

The good news is that stress doesn't have to be a bad thing as long as we understand the causes and, more importantly, how to manage it.

This episode is a deep dive into the topic of stress, covering its dual nature as both a necessary and potentially harmful part of everyday life.

The hosts, Bob Allen, an osteopath since 2011, and Claire Elsby, a therapy coach, dissect the origins of stress and its manifestations within your body.

Stress can be a catalyst for action, as a physiological response that prepares you to face whatever challenges come your way. Bob covers how stress can enhance your performance, drawing parallels to evolutionary responses where it could help ensure your survival against predators. The aim is to show that stress is not all bad and how it can serve beneficial purposes when it remains within controllable limits.

Having said that, the conversation also looks at the darker side of stress, particularly chronic stress, which can happen with prolonged exposure to demanding situations. We highlight the physiological implications of chronic stress, looking at how it can lead to various health issues, including tension-related disorders like headaches, neck and shoulder issues and gastrointestinal disturbances.

Bob outlines the workings of the central and autonomic nervous systems, explaining the roles of the sympathetic and parasympathetic systems in regulating bodily responses to stressors. This discussion emphasises the significance of maintaining a balance between these systems to support both your physical and mental well-being.

Claire suggests a variety of techniques that can be easily be incorporated into your daily life with practical strategies to help manage your stress levels. They include simple things like breathing exercises, mindfulness practices, and somatic therapies, all of which can help you regain control over your physiological and psychological responses to stress.

Our aim is always to provide you with the knowledge and techniques that empower you to proactively move towards a pain-free and balanced life.

Takeaways:

• Stress can be both a beneficial and detrimental force in our lives, depending on its duration and intensity.
• The nervous system plays a crucial role in how stress manifests physically and mentally.
• Chronic stress can lead to various physical symptoms, including tension headaches and gastrointestinal discomfort.
• Balancing the sympathetic and parasympathetic nervous systems is essential for effective stress management and overall well-being.
• Breathing techniques and mindfulness practices can significantly aid in managing stress and promoting relaxation.

Links referenced in this episode:

Grounding techniques - https://youtu.be/1ao4xdDK9iE?si=DskqrhS8TSKoSVY6

The butterfly hug - https://youtu.be/iGGJrqscvtU?si=Lse2G7iFPKbAYaJp

Box breathing - https://youtu.be/tEmt1Znux58?si=2dQYRUCcoAT-CWTt

Tapping - https://youtu.be/TnbRcO43CD8?si=mI9XGG7itcLvcQwF

A bit more info

You can find out more about Clare here https://www.clareelsby.com/

This is the place to find out more about Bob and why he became an osteopath https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media, this is the place for you https://linktr.ee/Painfreeliving

Making it to Episode 21 of the Pain Free Living podcast means that we are now in the top 1% of all podcasts currently being produced so A HUGE THANK YOU for helping us to join that elite group.

This episode marks the start of a new era of the podcast with a change in emphasis, thanks to our new co-host, Clare Elsby.

Clare, is an experienced accountant who a few years ago made the decision to move into the mental healthcare arena.

In a change from our usual format, I'm doing the interviewing while she does the talking. During our conversation, Clare shares her journey, covering her decision to move to the UK, her career in accountancy, and how the onset of the COVID-19 pandemic led her to pivot from accountancy to become a qualified therapy coach.

Clare highlights her interest in neurodiversity and how it informs her coaching practice, providing valuable insights into the complexities of supporting clients who often feel disconnected from more traditional therapists.

The addition of Clare to the team means that we will be diving deeper into the link between physical and mental health because we share the view that you can't have good physical health without good mental health and vice versa.

We always aim to provide you with a holistic understanding of your well-being, highlighting the links between physical and mental health and supporting your journey to improved health.

In addition to our co-hosted podcasts, we will continue to bring you solo episodes and we are also planning to include some guests that we are sure you will find interesting.

We hope that you like the new format and stick with us as we hit episode 50 and beyond!

If you like the show, please share it with your family, friends, strangers, and anyone you think might benefit from listening or watching.

Reviews and comments are always welcome, and as well as being a cost-free way of supporting the show, the algorithm loves interaction and will ensure more people see it.

Feedback is always good, so let us know how we are doing, and if you have any questions, leave them in the comments and we will answer them as soon as we can.

Takeaways:

• Clare Elsby shares her transformative journey from Northern Ireland to co-founding the accounting firm, Elsby & Co Accountants.
• The pandemic prompted Clare to pivot her career from accounting to Non-Clinical Psychology Coaching, focusing on neurodivergent inclusivity.
• Clare emphasises the importance of effective communication in her coaching practice, particularly post-pandemic.
• We will be combining discussions about mental health with physical health, highlighting the connections and busting myths as we go.
• Clare discusses the different roles within the mental health spectrum, differentiating between therapy, coaching, and clinical therapy.

A bit more info

You can find out more about Clare here https://www.clareelsby.com/

This is the place to find out more about Bob and why he became an osteopath https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media, this is the place for you https://linktr.ee/Painfreeliving