On Purpose with Jay Shetty - 4 Daily Habits to Reduce Stress, Improve Energy, & Sleep Deeper

Episode Date: February 18, 2022

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 Intro02:10 How many times have you ever been out of breath?08:25 Habit #1: The 5, 4, 3, 2, 1 technique12:59 Habit #2: Diaphragmatic breathing16:05 Habit #3: Box or square breathing21:54 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 CalmWant 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.

I'm Jay Shetty and on my podcast on purpose, I've had the honor to sit down with some of the most incredible hearts and minds on the planet. Oprah, Kobe Bryant, Kevin Hart, Louis Hamilton, and many, many more. On this podcast, you get to hear the raw real-life stories behind their journeys and the tools they used, the books they read, and the people that made a difference in their lives so that they can make a difference in hours. Listen to on purpose with Jay Shetty on the I Heart Radio app, Apple podcasts, or wherever you get your podcasts. Join the journey soon. What if you could tell the whole truth about your life, including all those tender and visible things we don't usually talk about?

I'm Megan Devine. Host of the podcast, it's okay that you're not okay. Look everyone's at least a little bit not okay these days, and all those things we don't usually talk about, maybe we should. This season, I'm joined by stellar guests like Abbermote, Rachel Cargol, and so many more. It's okay that you're not okay. New episodes each and every Monday, available on the iHeartRadio app, or wherever you listen to podcasts. I'm Eva Longoria. And I'm Maite Gomes-Rajon. We're so excited to introduce you to our new podcast,

Hungry for History! On every episode, we're exploring some of our favorite dishes, ingredients, beverages from our Mexican culture. We'll share personal memories and family stories, decode culinary customs, and even provide a recipe or two for you to try at home. Listen to Hungry for History on the I Heart Radio app, Apple Podcasts, or wherever you get

your podcasts. 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, but what you look changes, what you like changes, your jobs change. He said everything in your life changes. But what 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.

Hey everyone, welcome back to Unpurpose, 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'm 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 eightrulesoflove.com. 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 jsheddytour.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. 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. where the money or breathing were more important. So they said, what if you got $10 million 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 $10 million in your bank account. And everyone, of course, said, well, I'd rather be alive than have money in my bank account. And everyone, of course, said, well, I'd rather be alive than have money in my bank account, but not be alive, 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 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. 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 can have recognized it was me. Now my voice has gone back to normal pretty much.

And I was also asked to do breath work. And I'd been practicing breath work as a monk as well. And it was really amazing because I'd been trained in the signs of breath work spiritually and emotionally. And now I was being introduced to breath work 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 the story, but even if you've heard it before, it's one of those stories that every time I tell it, 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 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 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 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. But what 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. 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 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. 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 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. 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. Or what if I told you that this habit will change how you deal with stress? That this one habit could change the quality of your sleep. That this one habit could get you more energy when you need it. I'm sure you'd say, Jiamin, 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.

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 Gail King on CBS this morning. And the 54321 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. 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 sky, it could be the ceiling, it could be the wall, bring your attention to those five things one at a time. And taking a deep breath, a natural breath, and out.

Chently close your eyes and lower your gaze. Now what are the four things you can touch? What are the four things you can touch? Maybe your shirt, your trousers, the chair you're sitting on. Notice the difference in the coolness or the warmth, the harshness or the soft. Bring your attention to each one of these one at a time. Take in a deep breath and naturally out. Now what are the three things you can hear? Might be the sound of my voice, the sound of your stomach, maybe a conversation in the background or white noise.

Allow them in and take in a deep breath and out. And what are the two things that you can smell could be a scent or a fragrance, taking a deep breath and out. And what's one thing you can taste? Taking a deep breath and out. How was that for you? Just in a few moments. Don't you feel more present? More still? More calm?

More grounded? Maybe you're breathing slower and deeper Maybe you're feeling a bit more clear. 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 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. 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'm maybe distracted and so when I go into a room, I'm not really in this space or maybe distracted and so when I go into a room I always try and do this first. 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. 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. So when you inhale, breathe in through the nose, drawing the breath down toward the stomach, and you'll actually feel your stomach coming out pushing against your hand, and your chest remains still. And then when you breathe out, when your lips just slightly open and you feel your stomach going. So breathe in and feel your stomach go out and breathe out three of your mouth. 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, 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. I am Mi'amla, and on my podcast, The R-Spot, we're having inspirational educational and sometimes difficult and challenging conversations about relationships. They may not have the capacity to give you what you need.

And insisting means that you are abusing yourself now. You human! That means that you're crazy as hell, just like the rest of us. When a relationship breaks down, I take copious notes, and I want to share them with you. Anybody with two eyes and a brain knows that too much Alfredo sauce

is just no good for you. But if you're going to eat it, they're not going to stop you. So he's going to continue to give you the Alfredo sauce and put it even on your grits if you don't stop him. Listen to the art spot on the iHeart Radio app Apple Podcasts or wherever you listen to podcasts. I'm Dr. Romani and I am back with season two of my podcast, Navigating Narcissism. Narcissists are everywhere and their toxic behavior in words can cause serious harm to your mental health. In our first season, we heard from Eileen Charlotte, who was loved bomb by the Tinder

Swindler. The worst part is that he can only be guilty for stealing the money from me, but he cannot be guilty for the mental part he did. And that's even way worse than the money he took. But I am here to help. As a licensed psychologist and survivor of narcissistic abuse myself, I know how to identify the narcissists in your life. Each week you will hear stories from survivors

who have navigated through toxic relationships, gaslighting, love bombing, and the process of their healing from these relationships. Listen to navigating narcissism on the I Heart Radio app, Apple Podcasts, or wherever you get your podcasts. How's that New Year's resolution coming along? You know, the one you made about paying off your pesky credit card debt

and finally starting to save a retirement? Well, you're not alone if you haven't made progress yet roughly four in five New Year's resolutions fail within the first month or two. But that doesn't have to be the case for you and your goals. Our podcast, How to Money can help. That's right, we're two best buds

who've been at it for more than five years now, and we want to see you achieve your money goals, and it's our goal to provide the information and encouragement you need to do it. We keep the show fresh by answering list our questions, interviewing experts, and focusing on the relevant financial news that you need to know about.

Our show is Choc Full of the Personal Finance Knowledge that you need with guidance three times a week, and we talk about debt payoff. If, let's, and growing your income. No matter where you are on your financial journey, how do money's got your back? Millions of listeners have trusted us to help them achieve their financial goals. Ensure that your resolution turns into ongoing progress. Listen to how to money on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. Now, the next one I'll be showing you is a very good example of how to make your own money. You can also use your own money to make your own money. ensure that your resolution turns into ongoing progress. Listen to how to money on the iHeart Radio app Apple podcasts or wherever you get your podcasts. Now the next one I want to share with you

is today referred to as box breathing or square breathing and WebberBody 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. 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, 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. Out for four. And then wait. So that's a test run. 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 onto 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. 2

3 4 Hold. 2 3 4 Out. 2

3 4 In 2 3 4 In 2 3 4 4. In, 2, 3, 4, hold, 2, 3, 4, out, 2, 3, 4. 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, but 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 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. And he was saying that so much of using weapons or even being in high pressure stress situations, breathing was used in military. Now you may say, well, that's fairly extreme, but I would say on their times in our day that we feel we're having an internal battle on their 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 for the same amount of time creating a square. Now, I'm gonna 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 that I do in the car. These are exercises 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 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.

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 J, where you can meditate with me

every single day for seven minutes to make it a real habit. 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 forward slash J to get 40% off a premium membership that's calm.com forward slash J. 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 shri shri yoga teacher says that 80% of the toxins in our body are released through the outgoing breath. Regular practice of Kapalabati Pranayam detoxifies all the systems in our body. 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, increases metabolism, 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, and 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 going to 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. Not too deep, not too shallow, just a natural inhale. 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,

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 10 reps, and if you feel like continuing, you can do 20. 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 abdomens, you breathe in. And you want to find a pace. That was fairly fast. And there are people that do it fast. But you can find a pace that's right for you. So you may do.

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 10 to 20 reps at a time. So you're not trying to go on for as long as you can. doing 10 to 20 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 box breathing is great for stress. The diaphragmatic breathing is amazing for before sleep and the 54321 is for grounded. 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 from 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-to's, 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 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 was watching whether I could control my breath in high stress situation. 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 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, 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, 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 good enough good things about on purpose podcast. I'm listening to as many as I can't say good 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. 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 Julian Alemos, 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. 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 wanna thank you all for leaving them. Please do take a moment to do that. And I'll see you again next week.

Thank you. What if you could tell the whole truth about your life including all those tender and visible things we don't usually talk about? I'm Megan Devine. Host of the podcast, it's okay that you're not okay. Look everyone's at least a little bit not okay these days, and all those things we don't usually talk about, maybe we should. This season I'm joined by stellar guests like Abbermote, Rachel Cargol, and so many more. It's okay that you're not okay. New episodes each and every Monday, available on the iHeartRadio app, or wherever you listen to podcasts.

Regardless of the progress you've made in life, I believe we could all benefit from wisdom on handling common problems, making life seem more manageable, now more than ever. I'm Eric Zimmer, host of the One-Dee Feed Podcast, where I interview thought-provoking guests who offer practical wisdom that you can use to create the life you want. 25 years ago, I was homeless and addicted to heroin. I've made my way through addiction recovery, learned to navigate my clinical depression, and figured out how to build a fulfilling life.

The one you feed has over 30 million downloads and was named one of the best podcasts by Apple Podcasts. Oprah Magazine named this is one of 22 podcasts to help you live your best life. You always have the chance to begin again and feed the best of yourself. The trap is the person often thinks they'll act once they feel better. It's actually the other way around. I have had over 500 conversations with world-renowned experts and yet I'm still striving

to be better. Join me on this journey. Listen to the one you feed on the iHeart Radio app Apple Podcast or wherever you get your podcasts. The therapy for Black Girls podcast is your space to explore mental health, personal development, and all of the small decisions we can make to become the best possible versions of ourselves. I'm your host, Dr. Joy Harden Bradford, a licensed psychologist in Atlanta, Georgia, and I can't wait for you to join the conversation every Wednesday. Listen to the therapy for Black Girls podcast on the iHART Radio app, Apple Podcast, or wherever you get your podcast.

Take good care.