The Dr. Hyman Show - The Skill No One Teaches Us About Love | Baya Voce

Episode Date: March 18, 2026

Falling in love can be easy. Staying connected when conflict and stress show up is where the real work begins. On this episode of The Dr. Hyman Show, I sit down with relationship repair expert Baya Voce to explore why healthy relationships aren’t defined by the absence of conflict, but by the ability to repair and reconnect—and why repair depends as much on nervous system regulation as communication. Watch the full conversation on YouTube or listen wherever you get your podcasts. Here’s what we unpack: • Why conflict isn’t the real problem in relationships—and what actually keeps couples connected • What happens in the body during arguments, and why nervous system regulation matters more than the “right” words • How past relationship wounds and attachment patterns shape the way we react during conflict • Practical ways couples can repair after conflict and reconnect more quickly When couples learn how to repair after conflict, even difficult moments can become opportunities for deeper connection and growth. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman https://drhyman.com/pages/picks?utm_campaign=shownotes&utm_medium=banner&utm_source=podcast Sign Up for Dr. Hyman’s Weekly Longevity Journal https://drhyman.com/pages/longevity?utm_campaign=shownotes&utm_medium=banner&utm_source=podcast Join the 10-Day Detox to Reset Your Health https://drhyman.com/pages/10-day-detox Join the Hyman Hive for Expert Support and Real Results https://drhyman.com/pages/hyman-hive This episode is brought to you by PerfectAmino, BON CHARGE, Timeline, BIOptimizers, Maui Nui and Made In Cookware. Go to bodyhealth.com and use code HYMAN20 to get 20% off your first order. Upgrade your routine. Head to boncharge.com/hyman and use code HYMAN for 15% off. Receive 20% off a subscription at timeline.com/drhyman. Head to bioptimizers.com/hyman and use promo code HYMAN at checkout to save 15%. Learn more about the health benefits of venison and how to get yours, head over to mauinuivenison.com/hyman. Head to madeincookware.com and use the code DRHYMAN for 10% off your order. (0:00) Falling in love vs. staying in love (0:31) Healthy conflict and relationship dynamics (1:22) Introduction to Baya Voce and modern relationship evolution (3:15) High expectations and the virtual culture's impact on relationships (8:25) The importance of relationship models and repair mechanisms (10:12) Exploring the stages of a relationship (18:17) Dealing with past relationship baggage (24:08) Training the nervous system for conflict resolution (28:26) Recognizing physiological cues in relationships (31:05) Breathwork and physiological regulation techniques (32:39) Psychedelic therapy's influence on relationships (34:20) Effective listening and differentiation in partnerships (38:10) The power of repair and accepting influence (41:49) Fostering curiosity and perspective in understanding partners (47:20) Setting boundaries for healthy relationships (51:24) Embracing subjective truths within relationships (54:42) Relationships as a means for personal growth (57:06) Navigating the stages of relationships (1:00:22) Exercises for building resilience in partnerships (1:01:51) The role of honesty and weekly practices for relationship health (1:03:25) Communication techniques for relationship maintenance (1:04:00) Reframing relationships through growth and evolution (1:04:56) Psychedelic-assisted couples therapy and MDMA research (1:09:38) Enhancing relationships with meditation and psychedelics (1:11:08) Introduction to The Repair Lab web app

We're taught how to fall in love, but not how to stay there. We've grown up on a diet of Hollywood rom-coms and Disney, so you see kind of hashtag couple goals online, and it just doesn't map on to your internal experience. We think that relationships should be going to the spot, but healthy relationships feel way more like going to the gym. We have this fantasy world, and there's a reality world, and they don't match up,

and so we end up being disappointed, disillusion, discouraged, frustrated, and actually don't know how to navigate through the landscape of a relationship to have a fulfilling, happy partnership. The goal of healthy relationships is not to fight less. If a couple comes into my office and they never fight, I am always more concerned.

Conflict in relationships is healthy. The problem gets to be where if we're going to hyperarousal or hypo arousal, we've lost choice. How I think about repair actually, like what is repair, is the ability to have choice. But when we're hijacked, we don't.

Bea Voce is a relationship repair expert with a master's degree from Columbia University whose work helping couples reconnect after conflict and disconnection has reached millions, including through her widely viewed TEDx talk on loneliness. Repair is actually not first and foremost a communication skill. Repair is a capacity skill. People often ask me what I take first thing in the morning, especially on days I'm training or traveling. My answer is simple, perfect amino.

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bond charge's red light cap just 10 minutes a day a few times a week and you're giving your body the support it needs right at the cellular level try it today at bondcharge.com slash hymen and use code d r mark for 15 off that's b-o-n-c-h-h-h-h-a-rg-e dot com slash hymen code d r mark bea yeah wow you're here welcome for the podcast i'm so so excited so for those listening bea is one of my closest friends uh we're going to get deep and personal about life and love and what goes right and what goes wrong and what to do about it. Because we both have had a storied history of relationships. And hence we're relationship experts. That's what I say. I've been married four times. So I'm a relationship expert. I always talk about I did not get into the line of work of repair because

it came to me easily. I have fought tooth and nail. I still fight tooth and nail to figure out how we do this. And I think it's one of the most important parts of relationships that, frankly, gets kind of, like, blown over by a lot of teachers. It's like it becomes this one part and a four-part process. And for me, looked way easier on the outside. And then when I practice it in my relationships, I'm like, why does this feel so much harder than the teachers say that? Yeah, like, Relations 1-0-1. That was a good course. I learned how to do it. I learned how to do the math. It doesn't quite work like that. Wish, I wish. You know, as you're talking, it something occurred to me, and we haven't really talked about this, so I'm just going to throw it out there.

You know, for most of human history, you know, we've been in functional relationships, basically in the sense that, you know, the guy had to go do the providing, and the women had to take the babies, and it wasn't necessarily a love-based thing. It was arranged or it was just kind of structural, but it wasn't like we had to actually deal with two independent human beings who had to navigate how to be together in a very very new environment. Like this is kind of a new human environment that we're living in the 21st century. And even when my parents were married, it was still pretty traditional roles and structures and all those things have kind of gone out the window. And that's why so many people,

men and women, are disoriented about relationships. Is that right? I mean, listen, I think we have more expectations today of what a relationship should be than we ever have in human history. I mean, for many years, relationship was a business institution. It was, you know, you got married to someone in your same class, arranged marriages to your point. We had very particular roles. Now, listen, it's not like those didn't come with struggles. But the expectation today is that one person will fulfill the role that a community has previously fulfilled. And so you're asking, and this is what my colleague and supervisor Esther Perel talks about all the time, which is, you know, we want them to be our lover, our best friend, our confidant. That's a lot of things for one person.

And our playmate and our best friend and the whole thing. And if they're not, not only do we become dissatisfied, we think something's wrong. And then what do we do? We have this, we live in this frictionless virtual culture that says things should be easy, right? We're online being fed everything that we want. It's like an Amazon package comes to us a day late. And we're like, that's a two-day shipping. I'm used to, you know, I'm used to this coming to my door in 12 hours.

we have online virtually, this experience that's handing us algorithmically exactly what we want to be fed. I can literally think of a brand. I don't even have to say it out loud and it shows up on my feet somehow magically the next day. And then we expect our relationships to map onto that. So we have this frictionless experience that by the way is becoming more and more frictionless. Our expectations are now higher than ever. and now the experience we're being fed virtually and most of us live in a pretty virtual world is not mapping on to what happens when we get home from work and we're now in a bunch of tension

with our partner. And so we think that's wrong and what do we do? Most of us, most of us fall into one of two camps. We will either stay and work and work and work and never give up and lose ourselves or we go swipe. We're like, great, this is too hard. I'm out because I have endless. Or we go numb. Or we go numb, yeah. And just stay and endure.

And endure, right? So it's we leave and then we have tons of options. And then the options are, I mean, dating. Like, come on. The options are endless. So you go on a first, second, third date and you're like, this thing, we don't really get along here. I bet I could find somebody who I could.

It kind of reminds me when I was, with my daughter, she was about nine years old. and Rachel, she's a non-orthetic surgeon, she said, dad, how come, like, on the commercials, things seem one way, but in real life they don't really seem like that, and they're not as good. What did you say? How'd you answer it? It's marketing, you know? It's like, it's all fantasy. It's all fantasy. And I think that's what you're talking about. We have this fantasy world,

and there's a reality world, and they don't match up. And so we end up being disappointed, dissolution, discouraged, frustrated, and actually don't know how to navigate through the landscape of relationship to have a, feeling happy partnership. But it's not just fantasy. This is what we've been taught. I mean, think about it. Okay, so it doesn't matter if I'm literally speaking to a audience of 50 people or

5,000. I could ask some, I could ask the audience, how many of you grew up with models in, from your caregivers or parents that you look at and you want to emulate? And like pretty much two to five people raise their hand. Yeah, out of 5,000. Literally. Like so few people. are sitting there. Some people think they did because they didn't see their caregivers fight. And so they, and so that modeling of no fighting, which is usually sweeping things under the rug or hiding it from them, all of a sudden now we're expecting perfection. Or we grew up in households where there was a ton of fighting and no resolution. Or someone wasn't saying something and there was all this resentment and we're feeling it energetically, right? So we have the models that we grew up with who, by the way, no fault of them. They had no idea what they were doing. None of us.

do. Then we've grown up on a on a diet of Hollywood rom-coms and social media and Disney. And so you see kind of hashtag couple goals online and you see a family of six who's looking all put together and you're there. You may not even have a kid and you're barely getting out of bed in the morning and you're like barely functioning and it just doesn't map on to your internal experience. And so this idea, while it sounds kind of silly and trite of Prince Charming and Prince, this is ingrained inside our subconscious for what we should expect. And by the way, if we're not studying relationships, if we're not in therapy, if we're not going to workshops or reading the books, where are we learning what it actually means to be in a healthy,

long-term, secure functioning relationship? We're learning from all of these outside forces and none of those actually resemble what a healthy long-term relationship looks like unless you were very, very lucky. I think that's so true. We just don't have models, and I can't find one in my life. And there's a few couples that I know that I'm like,

wow, that's a great couple. Or I love how they relate. But I certainly didn't have that growing up and I didn't know how to navigate love. And I think, you know, most of us probably find it fairly easy to get into a relationship, but staying in it. and navigating it is really hard.

And so you talk about how love is, and necessarily about avoiding conflict. It's about learning how to repair and reconnect, right? And just repair that disconnection that happens as a natural part of two people being in a relationship. And you kind of explain how you came to understand that this was sort of a missing piece, this whole idea of repair, which, by the way,

is the title of your new book, I think, which is coming out soon, not that soon, but it'll come out and we'll have her back on. So this is really an important framework because, you know, conflict is easy to enter into, but it's hard to get out of. Yeah. And people, you know, disagree in sometimes violent ways.

There's often contempt. There's judgment. There's criticism. There's blame. There's shame. There's all these ways of fighting that are kind of dirty fighting, you know. And what you talked about is a different way of engaging with conflict that's actually a positive. Here's the thing that I think most of us get wrong.

about relationships, which is that the goal is to fight less, that if we fight constantly that something is wrong and if we never fight that something is like that that means we're doing well, I will tell you, if a couple comes into my office and they never fight, I am always more concerned than for, then with a couple who does, because I'm like, something's going on under the surface. Someone's not speaking up. Like conflict in relationships is healthy. It's not like if you are fighting, and listen, I'm talking outside of manipulation, abuse, coercion, power, like normal messed up people. Just people who are just kind of messed up like the rest of us.

Like we, this is part of relational dynamics. Now, I actually think about it in a few stages and you could talk to different professionals and some will say there are five stages and blah, so I'm just going to map it as simply as I can. So the first stage of relationship is what we all know. as the honeymoon stage or the merge. This is where enmeshment happens, where the two eyes, sort of, or more eyes,

disappear and you start to merge. You're like, this feels so good. I finally found the missing piece. And here we are and we think we're supposed to stay here forever. And then what happens? Disillusionment falls upon all of us. And all of a sudden, that creative habit that we thought was just so amazing turns into the fact that they're kind of messy and disorganized.

And so we enter into the second phase of relationship, which is what I might call the power struggle. So research has shown that the power struggle is basically where most of us end up. This is where most – it's not the final stage, but it's where most of us end up. This is where you were – you entered into a relationship as two individual people. You came into a relationship. You merge. You're won. It feels so good to be with this person.

And then all of a sudden something happens. you get into your first fight, you realize that that yellow flag that you decided not to look at looks a little more like a red flag, and you start to have tension. This can show up in a lot of different ways. I think about like, this is just such a common example that I think most of us can probably resonate with something that has happened similarly, which is like the couple who moves in and one person either likes the thermostat, one temp and the other person like, And or someone likes background noise on all the time. And they're listening to the podcasts and the audiobooks and music just all the time because it calms them down.

And then the other person is like, wait a second, I need silence. Like that helps my nervous system regulate. And now all of a sudden this couple is starting to fight about something that's happening on a day-to-day basis that seems kind of small, maybe mundane, like these sorts of things, that all of a sudden start to like just gnaw at you. and when we stay at the content level of argument, it's really hard to get anywhere because you don't actually know what's happening under the surface. So if I'm saying, turn the music down,

turn the music off, and you're like, give me a break. I just got home from a long day. Like, let me just have one. Right? If you get under the content and understand, this helps me regulate, this way helps me calm down,

now you're at the point where you can actually negotiate. That's an easy example. But let's talk about. Buy headphones. That's by headphones. Have a room in the house that's dedicated to being quiet or have times that you're listening. Like, now you can problem solve. But like that's, you know, kind of easy for some of us. But then we're talking, then we're talking about things that show up in every relationship dynamic. Are we going to have kids or not? Where are we going to live? What does our social fabric look like? What kind of place do we want to live in? I mean, these are things that the Gottman's research shows that 69% of our relationship issues, are unresolvable. They will be perpetual throughout our relationships. That's a lot. That's a lot that will never get resolved. And if we don't understand that, 69, not 68? Nope, definitely 69. That's what they say. I've always wondered about that number. Like, how do you get to 69? Could we just round up to like a solid 70? I honestly have no idea. But to me, this is a piece of what we get wrong.

We think the goal is fighting less. But actually, there are going to be. tons of problems in our relationships that we never quite get over. Over the years, I've worked with many trekkers, athletes, and even Olympians, people who consistently push their bodies to the limit. One thing I always recommend to keep their energy up, muscle strong, and body resilient, is timeline powered by Mitapur. My dear friend Colin O'Bradie, who is currently trekking solo across Antarctica, is no exception. When someone is facing conditions that extreme, there are a few non-negotiables, I insist they pack, and Midapure is at the top of that list. Mitopure is the only clinically proven uralithin A supplement that helps renew your mitochondria so you feel clearer, stronger, and more resilient.

Not the jittery kind of energy, but deep, steady energy that actually lasts. And while I may never trek across Antarctica, like Colin, for me, mitochondure is the bridge between I think I can do this and I know I can. It's the tool that helps me take on the day, whether I'm on my bike, during my workouts, or just getting through everyday life. Whether you're taking on something big this year or just want to power through your day with more ease, give yourselves the support they need. Right now, you can get 20% off a subscription at timeline.com slash DR Hyman. That's timeline.com slash DR. Heimann. When I work with patients, I see the impact of sluggish digestion every day. Even with a clean diet and regular exercise, if your body can't properly break down food,

you're not absorbing the nutrients you need. That can lead to bloating, low energy, and difficulty feeling your best. That's why I recommend mass zimes by bioptimizers. It's a scientifically formulated enzyme blend with 18 digestive enzymes, including four times more protease than top competitors. that efficiently breaks down protein, carbs, and fats. This supports optimal nutrient absorption, reduces bloating, and helps your body get the energy it needs from the food you eat.

Mass Zimes is smooth, effective, and reliable, making it an easy, non-negotiable part of my routine. No post-meal discomfort, no digestive drag, just better digestion and steady energy. You can try it for yourself at bioptimizers.com slash hymen. Use promo code Hymen at checkout to save 15%. And if you subscribe, they are currently offering free gifts while supplies last. I'll just actually speak personally here. My wife, Emmy, and I, we, one of the things that we came up against early on that we still work on navigating is I was coming out of a relationship where we did not really have a social life. He was quite an introvert. I, that we were in COVID. It was fine. But by the time I got out of that relationship, I was starving for community and I was starving for going to events and going out. I meet my now wife, Emmy, who is. The opposite.

And she is like social butterfly, has all the stamina in the world. And at the beginning, that was awesome because I was starved for it. I was like, but little by little we get out of the merge phase and all of the sudden she now wants to be way, way more social than I do. She wants to stay out way later than I do. I am. And we're trying to figure out how to navigate this. Now, part of why this is tricky. And this is the under like this is the underneath of the underneath that's happening for a lot of us. that we need to sort of, that we need to excavate in our relationships. But the truth is, a couple relationships ago, I was in, I was engaged to a man. And he, he broke off our engagement out of nowhere. Like it, it, I was completely blind. Maybe I should have seen it coming, but I didn't. And after he broke up with me, all of these lies started to come out. I started to realize, wait, he didn't go to school where he said he went to school. He didn't have the job. He said he had. I mean, like, massive. lives. And so before that, there was like a before-bea and an after-that relationship and an after

that relationship version of Baya. And I was pretty trusting before that relationship. Some might even say naive. And after that relationship, something happened in that shock where I ended up being like, around every corner, I started to be like, wait a second, what don't I see? What am I missing? How, because I was, I was in this industry. I was a professional. How did I miss it? And so I was like, what am I missing? So that became kind of a central question.

And my body went into such shock for like the next, oh my God, it was wrecked. My confidence was wrecked. So anyway, fast forward to two relationships later when I meet Emmy. Emmy wants to go out. She's done nothing wrong. And her staying out kicks up this piece of me. that just had not been healed from this last relationship. And every time she wants to go out, now, I don't know this at the beginning.

This isn't what I'm thinking. I'm thinking I can blame it on Emmy. Like, why does she need to go out? Whatever. I can have a whole bunch of reasons. But we were in so many fights about this, about like me wanting to go home early. Can we just compromise and go home? And it just didn't work.

It was really, really hard for us. Until we started to get underneath the surface, underneath her real value and desire for freedom and my real value and desire for safety. Those are things that we are going to deal with for the duration of our relationship. But once I started bringing to her that this is what's happening for me when you leave. And this, it was, it started to change the game for how we did social events. She started to feel more compassion. I started to be able to, I saw her coming home. Every time I didn't go home with her, I saw her coming home and not springing something on me, which was my biggest fear that all of a sudden I was going to turn around and she was going to say,

hey, just have something to tell you. And I would be like, how did I miss it? What did I miss, right? Well, you couldn't trust her. Yeah, but it wasn't necessarily about her. And the truth is in relationships, we bring in all of the baggage from every single relationship leading up to that relationship that hasn't been healed, whether it's from our family of origins or the

relationships before, we bring all of that into our partnerships. And what we're really saying is on a totally unconscious level, because it's not like where most of us are having these conversations. What we're really saying is here are all the places that I'm still unheeled. My hope is that in this dynamic, I offer these things to you. On the altar of our relationship, I offer these things to you and that you can help me heal them. I'll do my part, you'll do, but nobody's having those conversations consciously. And by the way, vice versa. So we're both just dealing with a bunch of all of us. Most of us are just like two little kids. in our little kid's selves having the fights,

not our grown-up adult higher self, right? 100%. And those are very hardwired automatic responses that we can change, but we have to first identify them. I mean, here's what I would say. So there's also, funny enough, research that talks about how it doesn't actually matter

so much how we fight, even though it's important. But some people yell, some people are going to go quiet, some people are going to want to process more, some people are going to avoid. And we can find couples who are just as happy, actually, with that kind of tension in the relationship, but they have to come back together. So we might always be fighting with the five-year-old version that shows up. And the truth is,

as long as we come back together, we'll likely be okay, but most of us don't know how to do this. Now, when we think about why we know so much information about relationships, like using eye language and active listening, but then we cannot practice that. In the moment, because we're hijacked. We're completely hijacked. So, to me, 90% of what we're doing in repair is building our capacity for tension. The nervous system regulation. Yes. But it's not just nervous system.

Of course, we have to have nervous system regulation, but it's also nervous system expansion. capacity, where your window of tolerance, if you have a window of tolerance and you generally go into hyper arousal, those are my friends who are like, you know, you might yell, you might get hot, you might say too much, you want to process forever and talk, talk, talk, talk, talk, those are me. And then on the other side of that window of tolerance is hypo arousal. Those are the people who overwhelm looks like they completely leave the building. They kind of shut down, dissociate, yeah, literally leave or figuratively. What we're trying to do with repair, the key skill here is experience. the window and then understanding little by little how we can start to notice in our bodies what comes up before we're at 90 percent, before we're like almost tipping over into hyperarousal or into hypo arousal. The problem gets to be where we, if we're in, if we're going into hyper arousal or hypo arousal, we've lost choice. How I think about the repair actually, like what is repair, is the ability to have choice. But when we're hijacked, we don't.

And so we might know the tools. We might have read the books. And when we're in the heat of the moment, we have no ability to use the tools that we actually have because we're completely hijacked. I mean, and your audience knows this better than anybody, just like you train to go into a cold plunge. And you don't, you're probably not going to start at three minutes.

Like, you're probably just not, you're, you like need to build up. You go to the gym. You need to build up to the weights that you're going to. that you cannot go in there and lift 100 pounds if you have never lifted before. That's just literally not going to happen. To love gym. That's right. Actually, one of our one of our mutual friends and a colleague of mine, Annie Lala, I love this, this line that she says. Relationship Dojo. Well, yes, that. But what she says that I just feel it like, I just, she said this and I was like, that is brilliant, that we think that relationships should be going to the spa. That's our orientation

towards relationships. If we're in a healthy relationship, it will feel like the spa. But healthy relationships feel way more like going to the gym. And then maybe that gym has a spa attached. But you're not going to the spa. You're going to the gym and then you get to steam after. That's right. And I think that really orient can help orient because so many people come to me with what is too hard. How do I know if my relationship is too hard? When you pull the rip court. Exactly. And part of that, is, this is going to be simplifying the whole thing. But to ask yourself, you can kind of like get the noise out of the way, to ask yourself, am I shrinking inside of this relationship?

Am I disappearing? Am I watching myself go away? I abandoning myself. 100%. Or betraying myself. Yes. And little by little, all of a sudden, like, you don't feel quite as you, as you used to. Like maybe you don't do the things that you used to love as much as you do. You're not as you don't have

that kind of spark you used to have. You've given up some of your friends. You're, you're a little, you're like a duller version of yourself. Or am I becoming more of who I want to become? And part of how we do that is by building capacity. So even through fighting, even through tension, am I starting to be like, oh, wow, I breathe just a little bit longer there. I had between stimulus and response. I had, I had just a nanosecond more of time and space. That's practice to get there, right? Well, it's training. This is practice.

It's training. This is what I'm saying about the cold plunge. Like, you cannot, you're just, it's going to be so unrealistic. And if you do go into the cold plunge for three minutes the first time, you're probably holding your breath and freaking out and like just want to show off for your friends. It's probably not sustainable. But you have to practice. I actually think a lot about cross training here.

And I think about mapping this onto other relationships. And like most of us, what we're doing is we're training in the hardest environments possible. when both of us are super triggered. And we're not training outside of that. So are you saying that people should learn tools to help regulate their nervous system, like with their breath or separating until you kind of are resourced and regulated? Because you talk about how if you're not resourced and regulated,

it's not a time to have a conversation or fight. But sometimes, but this is what generally happens. Of course, it's not the time to have a fight. But what do we do? For some of us, it feels good to expel. And so we just say the thing. Because in the heat of the moment, it's like, There's just like a, ha, that felt really good. Or it feels safe to close down. And so this is what I mean by

the window of tolerance. But if we don't know what our physiological cues are before we go into the place of complete shutdown or before we say the thing that we might regret, it's going to be really hard to train that at 90% arousal, right? So absolutely this is physiological. And I think what the relationship space is missing right now is a lot of the conversations are, around the communication skills of repair and less about the physiological. To me, repair is actually not first and foremost a communication skill. Repair is a capacity skill because we are going, I mean, I could say this a million times over and it probably won't be enough. We're going to lose our skills. We're going to lose the tools and the moments that we need the most if we're not training, if we're not actually building the capacity.

And this is what I mean by cross-training. This is what I mean by setting ourselves up for, for how we actually practice repair when we don't need it. Instead of practicing repair, instead of me giving you a laundry list of scripts here about what to do when you're fighting, because you're going to forget them. You're not going to use them. So how do people navigate to build the capacity?

Why I use a gym, which I know is kind of cliche, but it's just easy for all of us to understand, is because we know we have to start with lower reps, lower weight. To build, if we don't want to get injured. Start with the easy stuff. You have to. Like the dishes. Exactly.

Exactly. You start with the things or you, so say your partner sends it. Okay, so here's what I want you to do for your audience. I want you to think about right now your hardest relationship. Maybe it's your romantic relationship. Maybe it's a relationship with a parent or a sibling or a boss or a coworker. And think about something that they do that if you're talking about a scale of one to 10, 10 being like the highest trigger, it's like a five or lower for you. That could be something like the dishes.

It could be something like they leave a mess on the counter for you to clean up. It could be that they send a text that, you know, usually they use an exclamation point and an emoji and today they didn't and you don't know why and now you're in your head. So I want you to pick one or two of these. Do you know what? Do you know? I text trauma. It's like a thing now.

It's like a new thing. I don't worry about it. I get into what exists. It totally exists. If you say good morning and it doesn't have an exclamation point versus. good morning with an exclamation point like we read into that that's language now that's like the way we communicate if you do one heart and not four hearts like you know this is i mean this is real language this is how we're communicating to start actually practicing so you know that the so i'm

asking everybody to think of the thing right now and think of it for you too like what's a five or below for me it's something it actually would be something like a like a text where oh no you know what it would be for me. It would be my wife comes home and she's on her phone when she walks in the door. It's like a five, to me, transitions are really important and I get really impacted by like, how did we wake up today? How are we coming home from work? And it did something happen? And is it about me? And anyway, I'm still in my own work. But so it would be something like she comes home, she's on her phone and she doesn't immediately say hi. And she doesn't look up and she's kind of distracted. So what I might do is all the sudden, like my, my kind of initial response might be to, in my head, it's not, it's not actually something I would say aloud. It would be like, great, something happened at work or what did I do? Or now we're going to be here all night. That might be my automatic response. It's not necessarily towards her, but it's a thought for me. Maybe for you, it's something physiologically that happens. It's like you can feel your heart start to race or you can feel yourself start to sweat a little or you get cold or you start to.

But a shallow breathe. Right. So you start to track these little responses. If you don't know what they are now, you literally from this moment on, you start to track, what's that little thing? So for me, the cue is, ah, I can feel this thought loop coming on. So the goal is this is a five or under. And now I start to disrupt the pattern. So instead of, instead of, oh, that thought is wrong.

Now I'm saying, okay, what's my one practice? For me, it might be literally breathing for 30 seconds. extending my exhales and starting to just come for 30 seconds, maybe 60, maybe 90 if I'm lucky. But it's powerful when you do that. And I don't think we understand. I think we've, I think we, because we're starting, we've, the conversation for so long has been about trauma and about using eye language and what's the thing we're going to say. And it's not actually, what's our physiological response that is going to completely derail

the conversation after this? I mean, what, what you're talking about is, is very specific. which is when we have a stress, and it could be, you know, you think your partner came home half an hour late because they were having an affair with somebody. Or maybe they were on their way to buy you flowers. Yeah, yeah, totally. Well, like, you're going to have the same physiological response regardless of the insult if you have an interpretation of that as danger, right? It doesn't matter if it's a real or an imagined threat. It could be, you know, really, you know, a tiger chasing you or it could be you think, you know, your partner is having a fair because they stayed late at going to find something

Absolutely. So, like, and it's the same physiology. And so the stress response is what you're talking about when your heartbeat quickens, your breath becomes shallow, your chest tightens up, your gut tightens up, you can't think clearly. And all of a sudden, you know, it's like you're in this cute stress response. And that's what we're actually engaging in relationship with. And that's very dangerous because in, that's when we were hijacked by what we call our amygdala,

which is our fight or flight or fear or feeding. or a fawning center in our brain that keeps us stuck in these ancient limbic lizard-like relationships that aren't very mature because they don't allow us to sort of wake up to what it's like to actually be in a sort of an adult-awake person. You're in this sort of hijacked state. So I think you're talking about

is asking people to stop when they start to feel those sensations and tune into those sensations and then do something to interrupt that pattern. That's right. Catch your breath. Because the, the, the, the, thing is, we probably won't be able to stop the physiological response from happening.

That physiological response, maybe it gets, it decreases over time, but get used to it. Like, make that response your friend, because that's not necessarily going anywhere. What we do after is the thing that we can control. Now, maybe it goes away. Maybe our partners can repair with us and all of a sudden, like, over time, that's, that's, Or you do Ivy game. Yeah. Mark's favorite topic these days.

I did it. My wife did it. It changed everything in our conversation. And our ability to regulate in a conversation is really dramatically. It was like so noticeable for both of us that our ability to stay in a grounded resource state in a conversation where maybe we wouldn't have been able to before was really, it was interesting. It was like a nervous system reset. And I don't know if it lasts, but it's good while at last. Well, it's such, I mean, this is part of why psychedelic therapy is such an interesting modality to explore, right? Is I listen, I don't think it's a panacea. I don't think it's for everybody. I have a whole, you know, I do a lot of research in that space. So I'm not, but I also, I think I, you know, I have my qualms about it. But, you know, we have this critical window that

opens up, this critical period that opens up after different psychedelic experiences. And I'm pretty sure, and you can correct me if I'm wrong here, but I, Ibegaine has one of the long. The 90 days, at least that's what they, they stopped measuring after 90s. Who knows how many it is, yeah. So with something like MDMA, it's two weeks, with psilocybin, I think it's a little longer, but this window is what allows you to start to retrain habits. And so it would make sense that you're able to practice regulation in a very different way. And then the hope is that translates over time, not because you did this one-time peak experience, but because you've integrated it and then practice, practice, practice, practice, practiced. And then it becomes habitual. And this is, I think,

a really big piece here is that the goal, so the goal of healthy relationships is not to fight less. It's not to not fight. That's not the goal. The goal is how do you come back together? Learn how to not fight dirty? That's right. How do you come back? How do you learn to come back together? Because most of us are fighting and not actually coming back. Well, let's talk about this, because you do talk about this whole repair framework that you used to approach with your own relationship and with your clients. And I think there's some really powerful things in there. like a friend of mine once said, you know, only one crazy person in the room at a time, you know? Yeah, yeah, that's great.

That's kind of the first one, like one person in time. Talk about that. And what is that? And take us through this framework. Yeah, yeah. The one person at a time, I think, is again, where a lot of us get into trouble. Because think about how many fights you have gotten into where they're talking and you're talking over them and you just want them to hear you.

But obviously, they just want you to hear you too. Like, it's like a, it's a hot mess. We know that doesn't work, but it's really hard not to do. So, and we're not. not going to be able to do it if we're not regulated. That's just the true. So the first step I I actually talk about is to do nothing. That's where we're practicing. We're practicing with a five and below. We're literally starting to expand our tolerance for tension. Then we get into it, at some way, we're going to have to come into a conversation and start to hash some things out.

I learned this from my teacher, Terry Real and colleague Terry Real, who's a fantastic couple therapist. And what he talks about is one person goes at a time. And why this is so important, which it is critical is because if both of us are going, nobody's listening. That's right. No one's listening. But we have to, this is, I'm just going to go back to differentiation and the power struggle because what's happening here is if somebody is speaking something that hurt you, right? They might not be using eye language.

I actually, I actually have the more I understand repair, the more I think it's a one-person job. I used to say, okay, so your partner has to talk to you. you this way and you then you go back. It's like kind of the frameworks that we hear about, right? Which is you talk this way, you speak, you speak from the eye perspective and without blaming. And listen, in an ideal world, that's what we're doing. We're speaking without blaming. We're talking from the eye. But like, we're not living in an eye world. And if you're talking to your boss or your mom, the idea that you're going to say, hey, mom, will you use eye language with me? And that's going to work is like zero. And you're not going to hand your boss a worksheet

and say, hey, let's practice nonviolent communication. Like, that's just totally unrealistic. So I've started to think about it way. Well, maybe not a bad idea. Maybe not a bad idea. But most of us are probably not going to have the luxury to do that. So if you're just a normal average everyday human like most of us, and that's just not on the table,

then I like to think about repair as a one-person job. Again, hopefully your partner shows up for this. But if they can't, you're owning your side of the street. So first step, one at a time, right? You have a speaker, you have a listener. There are many frameworks that people talk about. You can use Imago, you can use Ellen Bader's developmental model, you can use Terry Reel's RLT.

Like there are lots of ways that you can have this conversation. So the idea of what I'm talking about is you could basically map what I'm talking about with any tool, skill set that you already have. One person goes out of time. What does that mean? That means one person. By the way, I don't think, ma'am, most people know how to actually properly listen to somebody. Oh, I think it's a totally underdeveloped skill. We'll talk about why. Well, I'll get there because

it's real. It's not because we don't want to, by the way. It's because it is freaking hard. So I'll talk about that. So one person is speaking. And the other person is listening. We'll call the speaking partner, the hurt partner. Not that you're not both hurt. You just, it's just for right now, just for right now. So you'll both get a turn, but you're not going to go at the same time. So the her partner is speaking. The hope here, if this is you, the skill that you are building, is you are building enough differentiation, and I'll talk about differentiation in just a second, to be able to say, here's what's happening from my perspective, here's what's happening over here in my world. In order to do that, I'm not blaming you because I am different than you,

because I am literally differentiated. I am saying to you, I'm saying, I'll just use Emmy and I as an example, we'll use the night out thing. What I used to say is, hey, it's really hard for me when you go out because I don't trust you, right? That would be like kind of undifferentiated. Now I say it's really hard for me when you go out because I actually feel quite lonely. I've now done the digging inside of myself to say like we're different. I'm responsible for what I'm feeling and experiencing over here. And you can help me.

You can help me with that if you want. But ultimately, we can't control another person. The other person's job, the listening partner, this is critical and hard. To your point, most of us don't know how to actually listen. Part of why it's hard to listen is because if you're not differentiated, it's very hard to not take what your partner is saying personally. And what do you mean by differentiated? The idea of differentiation is that we are two eyes, we're two individual people,

and we're also caring for the we, which is very different than, individuation, which is I'm going to do what I want. I'm an autonomous human who can, who can, um, it's going to make my own choices. And it doesn't actually matter how that's going to land on you or how it will hurt you or I'm just like, I'm going to do what I want. That's independence. I'm going to do what I want. Co-dependence is that merge phase, right? Then you don't have to call it but that's like just to help kind of identify. Where you do what the other person wants. Yeah. Yeah. I was a friend of random one call and said, say, kniters become skiers and skiers become kniters.

It's like if you're like the knit, but your partner skis, you're going to have to ski and vice versa, until you're done with that and it'll be over. That's exactly right. So differentiation would be, I'm my own autonomous human and I care about you. In fact, one of the highest predictors of relationship satisfaction is the ability to accept influence from your partner. So if I say to you, hey, Mark, when you talk to me like that, when you talk to me like that, in that tone, it's really hard for me to hear. And you might be thinking in your head, what tone? Like,

I'm not talking to you anyway. But instead of saying that out loud, you can think it all you want. You can be like, you're crazy. You say, okay, here, let me actually try and change that. Not because you agree with them. This is where also we get into a lot of trouble. Not because you agree with them. You might literally be in your head, like that person is crazy. My tone is fine. but because you love them, because you love this person. And so what do you do? You shift for them. You accept their influence so that you're building a relational habit and foundation here.

Now, when we think we have to agree with our partner, this is again, the listening person, when you think you have to agree with them. So they come home and they say, we just went to dinner tonight and you made front of me in front of all of our friends. And you're over here being like, what are you talking? I definitely didn't like I didn't I don't even remember what I said or I said that and I didn't like you totally took it the wrong way. You're not saying that out loud. You can think it. Think it all you want.

But you're listening to the person like you're a researcher being like, huh, or like they're an alien. I like actually thinking about them as an alien. Like, huh, you're an alien creature who is so different than me who I would never think the same as and who's who like I would never get. hurt by that thing that you, like if I said, if you said that, I would literally never get hurt. But if we assume sameness, which is agreement, if we assume we need to agree, we're on losing ground. We're on losing ground. So if I know I don't need to agree with you and I can literally look at you like you are a full on alien from another planet and be like, huh, what's that like to live in your alien planet? I think that's a really useful construct that you've written about,

which is this idea of perspective over perception and how to become an anthropologist. of your partner's inner world, which is getting curious. Well, like, you don't have to agree that you want to, you know, be a cannibal and eat, you know, a dead people, but you can be curious about that culture that does that, right? Exactly. And so I think, I think that's a really important framework because, you know, most of us are operating from these automatic childhood wounds and patterns and our traumas, big trauma, little traumas.

And so we bring that into the relationship and the conversation. and unless you get curious and listen and realize, well, that person is really just in this moment of being a wound five-year little girl or a 10-year-old little boy. And you can have compassion for that and know it's not about you. This is differentiation. Literally, that's the work of differentiation, which in order to do that, we have to expand our tolerance for tension. We have to expand our capacity because your partner might be saying some stuff about you that you really don't want to hear. I want to share an example. Okay, great.

Because it's happened to me, and it was like a magic trick. I was, my ex-wife and I were still great friends, and we, you know, we went to my best friend's 60th birthday. Now, she didn't know a soul, and she said to me before, Mark, would you please make sure that you introduce me to people and include me in the conversations and do all this? I'm like, sure, no problem. Now, I had just had heart surgery, and I had an atrial fib and on deblation, and I was little uncomfortable, and I was on a pain, pain pill. So I was like a little gonzo. And we walk in to the party and my best friend's girlfriend at the time rushes up to me. And I was like kind of overwhelmed.

And I just like, my wife was standing there and I didn't stop her. And after like five minutes I did. But by the time it was too late. My wife was just so upset. And she went out of a 10 out of 10 out of 10 reaction and probably triggered by something, you know, not being taken care of by her family or father, who knows what was going on there underneath the service. But it didn't really matter.

she was entertained. She, like, stormed out and went to the parking lot. So I was like, oh, shit, this is my best friend's birthday. What's happening? And so I, and I obviously didn't do what she asked me to do. And so I understood that I kind of screwed up. After a few minutes, I went to the parking lot, and we found her, and we sat on the curb. I said, so I said, okay, tell me everything.

Like, what are you feeling? What's up for you? Like, I'm here to listen. And I just let her rant. And like, you didn't do this and you didn't do that. No, no, no, no, just, it was intense. And I had to sit there and I had to take it and not take it personally, but just receive and hold my presence and breathe and stay grounded in my body.

You were able to do this? Mm-hmm. And not be about like my point of view or, God, don't be such a, you know, don't be so annoying. This is my best friend's birthday. How could you do this? Like, all this stuff, you know, I could have said. That's going on in your head probably.

Yeah, like, come on. Like, get your shit together. Yeah. She was crazy. But she legitimately felt that way. So I wasn't going to say, don't feel that. And I just listened. And then after she was done, I said, is there any more?

Is there any more? And let her get it all out. And then I just said, let me get this right. Let me see if I understand. I didn't do this. And I didn't do this. And I just kind of laid it all out. And she was like, yeah.

And the next minute, she was in my lap. And I was like, wow. And so I was like, oh, this isn't a magic trick. It is a magic trick. But it took an enormous amount of, like, I would say, like, lifting weights. It's that same analogy. It's like it was hard to hold myself still and just listen without having my own narrative of trying to argue with her in my head while she's talking.

But actually to just listen to her and be the anthropologist to like, what the hell is going out with you? And all people want is to be seen and heard and understood. And if you get that, it's like... It is kind of like a magic trick. Kind of like a magic trick. Do you ever wonder if the meat you eat is actually good for your body and the planet? I often talk about what I call the nutrition of place, how an animal's environment shapes the food it provides.

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It supports better cooking, more intentional meals, and a healthier relationship with food. Made-in is what I use and trust in my own kitchen. You can explore their cookware at matingcookware.com and use the code Hyman for 10% off your order. I love that you share that. I love that you said that. Part of what you were doing that you probably didn't know you were doing at the time, this is from former CIA agent, Andrew Bustamante, and you mentioned it a little earlier, which is the difference between perception and perspective. So most of us spend all day in our own perception. We are looking out of the world from our eyes through our lens. And like I'm over here thinking, okay, is the mic working? Is it my thirsty? Right?

Those are those are things. And we are not spending even a fraction of time visiting perspective, which would be, what's it like over there for you? How are you feeling? Is it temperature okay for you? Right. That's another muscle to train. That's actually what you were doing when you were able to be like, it's not like those

thoughts go away. It's not like you're not thinking, this is crazy. This is my friend's birthday. How could you be doing? You're thinking those thoughts. You just don't say them out loud. I didn't say them out loud. And I was like, they don't really matter because she's having her experience.

And I'm not going to convince her otherwise. So all I can do here is just like listen to what she's suffering with. That's right. Because I love her. And I don't want her to feel this way. So I care about her. And I know she's having a moment. And, you know, yes, I did something that I said I wasn't going to do.

I didn't include her. I didn't introduce her. But I was like, you know, on drugs and out of it and kind of overwhelmed. And I just lost it for a minute. But it didn't matter. Like all she needed was to be seen and heard and felt and to not have me even present. I didn't even need to present my point of view. I wasn't like, okay, now I need you to get me and hear what my perspective is because it didn't matter in that moment.

And then we went back and had a great time at the party. I mean, this is one person goes at a time. And maybe you never, maybe you never need her to hear perspective. But for some of us, who might. But for some of us, we will want our perspective. to be heard. So the key here is your perspective matters. You're putting it over to the side just for a minute while your partner gets to do exactly what. I mean, this was such a good example, Mark. And then you get a turn. It's just not at the same time. And if you start to lose your capacity to be

with the other person, to be in their perspective, to be like, oh, this is making sense to me. I mean, I don't agree with it, but like, cool, that makes sense given your world, your history, your traumas, your wounds, your patterns, it makes sense that that would hurt you. If you start to get out of that, right? You're now getting out of your window of tolerance. This is what I mean by starting to track it at like 20% versus being at 90%. So here you are, you're starting to, like, you know, maybe she's saying all these things. I have to just breathe.

Totally. Ground. I literally had to just like force myself into the earth. But you have to train that. Not all of us are Jedi ninjas like that, Mark. Trust me. This wasn't. I had practiced this skill.

It was something we have practiced, but it was like in a 10 out of 10 environment. So we practiced it in moments where it wasn't so activated, and that's easier. Yeah. When it's a 10 to 10 emergency, you know. Lights are off. Yeah, yeah, as it was.

And so I, you know, I think what you're talking about in terms of this, this ability to actually regulate and to get your nervous system in a place where you actually can have these conversations and then do the repair, is so critical. And it's physiological first and then it's psychological. Yeah, that's exactly. But we've been taught. The opposite. The opposite. Exactly. And I just want to say, just to wrap that up, for people who are starting to lose stamina in those conversations where you're the listener and your hurt partner is saying some shit that you're like, okay, that stung, like, I don't know if I can be here anymore. Your training ground is how can I

start to notice when I'm starting to get dysregulated? And then you set boundaries. This is what I mean, when I mean repair can actually be a one person job. So if your partner is talking to you in a way that doesn't work for you, what do you do? You say, hey, can you actually say it this way? That would be really helpful. There's no way you're going to be able to do that if you're dysregulated. You won't be able to say that. But if you're regulated, you can actually help your partner help you.

If you start to lose it, if your partner's talking and you're just like, okay, this is way too much for me, then this is where boundary practice works. So either you're in repair work or you're in containment work. You're in nervous system regulation or you're saying, hey, I actually need to go practice. I need to contain. What does that mean? So you set a boundary. We get boundaries really wrong.

We think boundaries. Okay. Let's go into boundaries. Well, we think boundaries. This is going to be pretty simple. We think boundaries have to do with someone else changing. Like I'm like, hey, stop talking to me like that. That's my boundary.

Right. But actually, my boundary is you're going to talk to me like that no matter what because I can't control you. Again, if you care about me, hopefully you won't. But I can't ultimately control you. So if you keep talking to me like that, I'm going to like, hey, this conversation so far, I haven't been, I'm like, I'm about to hit my edge. I actually need to leave the room and I need 10 minutes and I'll be back. But that's a boundary.

The boundary is a way to take care of yourself. It has nothing to do with what you do over there. As a person to change. If we have way more power in repair than we think we do, we have, it doesn't, our part it would be great if our partner can show up. Yes. But if our partner can't, we can make requests. And then if they meet those requests like 70% of the time, that's pretty good. If they can get you and attuned to you like 70% of the way, that's pretty good. I like the 70%. 68? I don't think 68 is enough. I'm not like the Gottman's, you know? Sixty-nine is just not going to cut it for me. I like a solid

70 heuristic here. So you're literally either practicing, expanding your, your, your capacity for tolerance, extending that window, or practicing boundary work, and none of this requires the other person. That's what I found in that moment. She didn't have to do anything except vent and be, you know, completely activated, and I could just hold space, and that's, that was enough. And that's, and even though in my mind, I can think she's wrong, it doesn't matter who's right or wrong.

Like, someone said to me, do you want to be right or do you want to be in a relationship? Yeah, who's right, who's wrong, who cares? And we, yeah, we get in this sort of rigid view that we have to be right or we have to convince our partner about the rightness of our perspective or our opinion or what they didn't do or what they did do. And there's just kind of no point in that. It doesn't serve anything. There's another great line by Terry Realhood. I just think I think he nails it with this one, where he says, there is no such, there's no such thing as objective reality in a relationship. There are just two subjective truths happening at any given time. So there's my experience over here,

which is, hey, that thing that you said at dinner really hurt my feelings and that was messed up that you said that. I can't believe you said that. And then there's the other person who's like, I just made a joke. I did like there was nothing personal about that. That meant nothing. Nobody's right. And as long as we're fighting for that, we are going to get nowhere. There is no quote unquote truth in that experience. There's no. And but if you're on that plane, if you're fighting on that plane, you're both going to lose. Because by the way, if you win and your partner loses, you both lose. You have to go to bed with them not that night. Like, you're both losing. That's right. So in this repair process, like the first step of

sort of one person at time. Well, do nothing. Do nothing is actually the first, like you gotta just, you got to regulate. This is the capacity building. This is where you're not, you're not bringing anything until hopefully you're regulated. So then you're regulated. You come back. One person goes at a time.

Well, then the being curious part. Then there's the, apologist part. Yes, that's right. This is where you're literally practicing differentiation here. You're practicing. You are a separate person with separate ideas, beliefs, values, wounds, traumas. And because of that, I can look at you like an alien species because we're very different from one another,

and I can learn to not take that personally. In order to do that, I have to expand my capacity for tension because you might say some shit that doesn't feel good. Right. Right. And if you say that, I want to be able to either be with that and have it kind of roll off my back or ask you to say it differently or maybe that hurts so bad and it just pinged something in me that I can set a boundary and I can walk and I can pause and I can come back.

I mean, interesting, when I was 18, I don't think I were telling you the story, but I was bullied a lot as a kid. And I was this sort of nerdy kid who read a lot of books. It served me well in the end. I hate thinking about you being bullied. But it was fine. I'm good now. When I was traveling out west, I was 18, and I was camping in this kind of campsite outside

of Banff, which was like this little town in Alberta and the Canadian Rockies. And there was this British guy, kind of older, like probably 40s or maybe early 50s, which was just kind of a dick. And he kind of was making fun of me. And I was like, and I just kind of felt initially I'm like heard and upset. And then I had this insight that really helped me navigate my life, which is when someone is saying shit to you, that's mean or hard or difficult or whatever it is,

it's either one of two things. Either it's their issue and they're projecting onto you and they just, you know, you can have curiosity and compassion for them. Or two, maybe there's some nugget of their, even though it's coming out in a messy package that is worth you looking at yourself for. So it's always a gift. In other words, like it's always a gift. And it's hard to hold that.

But, you know, you kind of start out early on talking about this, that relationships aren't this kind of fairy tale. They're a place for growth. So there are a place where we evolve, where we wake up, where we learn about ourselves, where we can't do it on our own. You know, we can be very happy alone, but then that you, you know, are in a relationship, all of a sudden, you kind of have to deal with things you haven't dealt with. And I think that's the beauty of it.

It's also the hard part of it. But it's actually what makes relationships so amazing is that they're a vehicle for waking up. Yeah. And it doesn't mean you're necessarily going to stay together, but it means it's a vehicle to wake up and help each other evolve and grow. And if that could be your North Star as a couple,

I think then you have an anchor that you're both working towards. And it's not me against you. It's we're holding hands together, walking towards a place that's better for each of us, either together or alone. It's so beautifully put. I mean, this is to just make a real roundabout way here into the third stage of relationships, right? You have the emerge.

You have the honeymoon stage. You have the power struggle. I mean, what you're painting a picture of is interdependence. This is, it's so hard to get to that stage, that place of I can exist fully and we can exist fully. I don't lose myself in you. I can appreciate you for your differences. I can allow you to have the freedom that you want while also feeling the safety that's here, right? that's interdependence.

That's the stage that most of us never make it to because we get so stuck in the power struggle and my hypothesis here is part of why it's hard for us

to have that North Star and make it there is because we aren't practicing capacity building which is the thing that allows us to get there. It's the thing that allows a really shitty fight

to end up with okay, wait a second, I can self-reflect, I can take ownership that is mine but not more than what's mine, and I can see the value in it, that's hard to do. We have to have healthy enough self-esteem that we're not pointing the finger and blaming outward or we're not pointing the finger inward and blaming ourselves in order to get to a place

where a relationship, to your point earlier around Annie Lala's dojo, right, this relationship dojo, in order for a relationship to deeply be a dojo, we have to be able to look inward. And then we also have to be able to say just as much as we say, my neighbor's shit stinks too, we have to also say, and I'm human just like the rest of us. Like we have to be able to hold both of those pieces

in order to get to the place where we can actually fulfill on that North Star. Yeah. And it's something that just we don't have any guideposts for in the society. And I'm kind of excited for your book to come out because I think people are going to eat it up. I hope so.

I mean, the hope here is that we normalize how hard relationships. Actually, actually, let me just say what I actually want to normalize. Another colleague and mutual friend of ours, Jennifer and Brian Russell, they have a line that I think is phenomenal, where how they hold relationships is that it's not that we always say relationships are hard, but it's not that relationships are hard. It's that our personal work is hard, and we get to do that inside of our relationships. That's right. That's right. And I think that's such a beautiful way. It's an opportunity versus a burden. And so many of us won't actually be fortunate enough to find somebody who to do this work with. There are people who are looking all over and haven't felt.

So if you're fortunate enough to be in a relationship and to be in it with somebody who's willing to do the work with you, that's a gift, even if it is a pain in the ass. It's also this deep gift. And so I really want to normalize that. It's okay to be in the thick of it. That is, part of relationship. It's not outside of it. It is part of what love is. So just getting kind of loop back for a minute on this capacity piece, because this seems like a core skill. It's like if you want to be in relationship, it's like if you want to go and run a marathon, you have to actually train for it. You know, you have to do this many miles every day. And it's like there's a whole thing to build the capacity to be able to do that. How do you build the capacity to be in the heat

of a relationship and to do the work without causing more harm? And, actually both of you progressing towards waking up and healing. So we talked about two critical pieces today. One is building these, I call them kind of micro repairs, which is building a space where you're a five or below, where you're practicing this daily. You are literally like something comes up that just kind of stings and you consciously start to take a few breaths or notice what your body does

or take yourself on a walk or do what you need to do to start to take care of yourself to be able to come back. You do those daily reps. And it doesn't need to take long. But like if you do those daily, you are in, I mean, that's a huge, five breaths. Great. And another way to practice is perspective versus perception. So your partner is talking to you. They're talking to you about their day.

They're not even bringing something that, you know, you're not in a fight. They're talking to you about this. This is your practice ground where you're like, huh, what? would it be like to think about my boss that way? I've never thought about my boss that way. What would it be like to think about my mom or my dad or my sibling that way? I get along really well with my sibling. But if I were in their shoes, so you're literally practicing putting yourself in somebody else's shoes. If you practice just those two things, you are in really good shape. And then what I'd like to add on to that is once a week with your partner, set up a time

where you two are literally practicing doing this work together, where one person is a the speaker or the hurt partner and one person is the listener and you're doing it outside of a level 10. You're bringing up something that's like once a week. Like again, we're in the middle of the scale here, something that's a round of five that's not nothing, but isn't your this, you literally consider this practice so that when the inevitable big fights hit, you're not sitting there being like, I have no idea what to do. And now all of your mechanisms take over. But I imagine, I imagine being like, if you do this consistently in a relationship over time, that the whole volume comes down and everything.

And then your capacity to do this much more fluidly, easily, quickly, without the level of activation, without the nervous system getting out of control, without your mental hijacking your entire body and brain, that actually, even though these little maybe irritants or things won't go away, how you navigate them changes, and it becomes almost kind of like just a soft part of the relationship, not like this thing you're just fighting us every day.

You will completely change if you take this on. This is, if you take on building your expansion for capacity, you will be more confident, you'll be more self-assured, things will more easily roll off your back. And I don't mean roll off your back like you're rolling over and you're like this is, that's not this because you're also learning to set boundaries, right? You're also because you're building the capacity to be brave enough

to actually say something out loud that you would never say before because you're too scared of what they're going to think. because you don't think you can handle them leaving or them. You're building all of this capacity. There is, to me, nothing more important. Well, there's also something in here that we haven't really explicitly named, I think is so important, which is honesty in a relationship. Because it's those small things that get buried, never get said, never get shared,

that eat away in a relationship. And even if they're a little bit sticky to deal with in the moment, that ultimately, that brings more clarity and connection by actually being honest. This is why you take one day a week to practice. So you're literally, you're like, it's like you're cleaning the dust off of a table every week, right? Once a week, you both go, do it on different days. And it's a 10 minute conversation. You keep it short. You keep it time bound. So for my avoidant friends or my people who don't love to process as much, you still. Naming no names. Yeah, naming no names. That you can actually stay in your window of tolerance and you're not thinking this is going to go on forever. So if you, if you're create a structure where it's time bound. One person listens. One person responds. The only job of, excuse me, one person speaks, one person listens. The only job of the person who is speaking is to just name what hurt and try and own your side of the street. The only job for the listener is to get their world, understand their perspective. And again, you could put any framework inside of this if you

already use a framework. But it's not just listening and being silent. It's actually letting the other person know that you've got them. Yes. And here's the thing. If we're practicing, sometimes we're starting at square one. Sometimes we're literally starting at, I can listen and I can repeat back your words, and that's about all I can do. Yeah. Like that's some people, we're just starting there. That's not bad. That's just lack of practice. Some people are going to be able to repeat back your words and do it with some chutzpah, right? Like you can actually feel them and you're like, oh my God, I get where you're coming from. Some people, it will sound like you're regurgitating. It's going to be terrible. It's not like it's not going to, but you're, this is a practice ground. This is literally.

a practice ground where the hurt partner says, hey, here's what I'd like from you. I'd like for you to repeat back. I'd like for you to ask an open question. I'd like for you to give me a hug after. I'd like for you to respond with one thing that makes sense to you. Right. So you can think about what you want and ask for it in a conversation. This is such a beautiful reframe of relationships from the fantasy, love story, live happily ever after, Disneyland kind of romance, to understanding relationships as a vehicle for growth and evolution of our souls in our emotional psychological state, right? And that ultimately is going to get us to happiness. This other thing just kind of hijacks us, and then we... It doesn't exist. It doesn't exist, right? It doesn't exist. And so we have this fantasy,

and that's why we're always struggling relationships. This is such a beautiful framework. I want to spend a couple of minutes now after we've sort of gone through this repair framework, and there's a lot more to come, and everybody can... We're going to talk about how to find more about that. it in a second. You also work in psychedelic-assisted couples therapy. So people understand about anybody who's watched how to change your mind on Netflix or read Michael Paulin's book, understands that there's a lot of therapies out there that are being used to help people deal with trauma one-on-one. But you're talking about relational psychedelic therapy, which is a very different understanding of how to use these compounds to help change dynamics. And Rick Doblin, who is a friend of

both of ours and you work with said to me, I wouldn't still be married if I didn't do MDMA therapy with nine months. Yeah, yeah. So can you kind of talk to us about what this promise is of this potential, what the limitations are? I think it's going to be probably soon approved by the FDA as a therapeutic modality for trauma and maybe for relational therapy. I don't know, but talk to us about, you know, the promise and the pitfalls. Yeah. So to clarify, I do MDMA assisted couples therapy research. And I do that with, in conjunction with Columbia University and MAPs. Right now, a lot of what's been researched is MDMA for PTSD and trauma. And what we're looking at is what's happening in the underground, which is the practitioners who have been doing this for many, many years,

some of whom have been doing it before it became illegal. What practices are they using and how can it actually benefit couples? So we're looking in the underground to give us some answers about what are best practices, what are protocols, what are how are people dosing, how are people using the therapy process within a couple's setting? The hope is that, I mean, listen, what we understand about MDMA, and I do research with MDMA specifically, what we know about MDMA is that it takes away our amygdala's response, which to your point earlier is going to be the response that is putting us into fight, flight, freeze, et cetera. It puts a lizard in a cage. That's great. Yes. Yes. Especially for people with entrenched really tough relational dynamics or trauma, if we can just get a little space from that, if we can just get our amygdala quieted just a little, it helps us do everything that we talked about today. It helps us listen to the other person's perspective, which puts an entirely new lens on what's happening relationally. It can change an entire dynamic. So what we see is because,

because MDMA lowers the amygdala response and it's dumping all these feel-good chemicals, the hope is that what we're starting to see is that couples can use this in a one to three-time session and with the right integration that they can actually reset their relationship and then start to learn new patterns. For some of us, the work that I'm talking about today, it's just, it's too entrenched, it's too hard. Our brains just cannot. And so for those people, NVMA assist a couple of therapy when it's legal, like, it will be an amazing resource. But again, I want to say it's not a panacea, and I have seen many people. I know so many stories about people who do it.

And then they go back to their patterns because they think that they do the drug once, and all of a sudden it's going to, everything's going to be. And I've just seen it over and over where people are. But in a way, it allows you to be in that dynamic conversation that we're talking about for repair in a way that's downregulated. It sort of, it's sort of physiologically changes you so you can actually be present and be curious and have an open heart and not shut down and not go into your reaction and not going to your fear. And that really helps with understanding and compassion and healing, I think. 100. Well, so, and if you can do that in a couple's session and you start to bring to light, you sort of lift the baseline where now you can, now you can see each other a little bit differently. You have a different understanding of the patterns that have been happening in your relationship before. If you can do that and then you layer in practices, tools, integration, right?

Then all of the sudden, like, we're in a different place. And so there's a clinic out of San Diego called Anamory, and they're working on a protocol right now with Rick around doing a pilot study to put couples through six to 12 couples through a protocol for this. So we'll start to understand a little bit more. I mean, we don't have a lot of couples research. The only person really researching is Anne Wagner out of, um, There's a couple more, but she's done a lot of research. But right now, and she's out of Canada, but right now, a lot of the research is focused on PTSD, even in a diatic approach. One person has come in with PTSD or only one person, the PTSD partner is the one taking it. And so we haven't done this with quote unquote healthy normals, which what does that even mean? But with somebody who's undiagnosed. And that's the hope is that this can also translate to people who don't have to have a diagnosis.

Yeah. And who can just want to enhance their dynamic or in his. for understanding of each other or improve their relationship. I mean, there's so many ways that this can be used. And I think, you know, I'm glad we're starting to have these tools because, you know, historically we just had to, you know, white, knock, white. Yeah, totally. Which is what we've been talking about, breath and real. Like, it's hard to know your mind.

It's hard. I mean, that's why I think, you know, meditation is such an incredible tool because most of us think we're our thoughts. And when meditation is a simple practice, you sit there and you observe your thoughts. and you try to quiet your breath and quiet your mind, but inevitably thoughts come and go, and you realize, wait, they're just like clouds floating on the horizon.

These are just the chatter that isn't some substantive. It's not real. And so we de-identify with our thoughts, and that's a very powerful thing. I remember when I was 18, I did a 10-day meditation retreat, and we meditated for like 12, 14 hours a day. And at the end of that, you know, I just realized, wow, you know, like there's my whole inner world

that I constructed that I thought was, you know, concrete and real, but it's just like clouds. And I don't have to attach to them. I don't have to believe them. My friend Daniel Amen says, don't believe every stupid thought you have. That's great. That's great. And I think, you know, that's the power of this practices. So when you're talking about capacity, there's lots of tool like meditation or other things that can be helpful or even psychedelics can be very powerful. Absolutely. There are so many ways to build your capacity. Meditation is a great want. I mean, all, what you're doing is, again, putting more time in between stimulus and response. And you're practicing that out of a level 10 trigger, outside of a level 10 trigger,

which is so unrealistic for us to be able to do anything inside of, do anything differently inside of. So I imagine people that you know, okay, this sounds great. I don't know how to do this, help. The good news is you've created a web app. Yeah. That allows you to take people through a process. So to unpack what you've done, what you've created, and what you've been available to people because I think everybody's flailing around searching. I mean, if you look at Instagram, it's like all this relationship advice, it's like, and I don't know how much if it's good or bad, but I tune it to your Instagram, which is Bay of O-J, at Bayou-A-A-V-O-J.

B-A-A-V-O-C-E. Yeah. So everybody check that out, follow Bea. But in addition to that, she's got, and by the way, she does these amazing little brilliant clips that are just like little nuggets of gold that you could listen to in a very short time and I feel better afterwards because I certainly do. And I know you're my closest ground. I still like listen to them. Like, wow, that was good. This person actually, my friend, she's so cool. And then, and then tell us about this platform that you created for people.

So it's called the repair lab. And the idea is I do, listen, I was getting so many DMs being like, help, what do I do? And I was like, I need to figure out how to work with more people. My private practice is full. I need to figure out how to work with more people. And so I did, I love. launched this membership program where you do, we do monthly Q&As where you can literally write in and I'll answer questions and we'll go live and we'll talk about it. And then it also has a platform that will have all this content about the foundations of repair around practices, around boundaries, around forgiveness, around all these tools that we need to build, to build our capacity to learn repair. And then I've developed a repair AI app. So you can literally get on it any time. And

you can, if you're in the middle of freaking out, you can be like, what do I do? And it can help you. And that's built off of my, you know, my work, a lot of other professionals worked. And I just kind of combined it into this repair app to help you. Because what I found was that, you know, maybe you don't have therapy booked until next week or you know. And you don't. And so in the heat of the moment, it's really hard. You just need something to, so you can call it or text it and it will help you get through. And, and it's a membership program. And we're launching it right now. So it's brand new. So it's exciting because. The people who are getting in on the ground floor, like, I'm getting feedback. We're, like, we're helping me build it because I want to know how to build it with you. Yeah. So you can just go to Bayavoche.com, B-A-Y-A-V-O-C-E. How do they find it again? So you go to my website, Bayav-O-O-C-com, which is just B-A-Y-A-V-O-C-E, and you can find it and sign up. And we'll put in the show notes, we'll put the link.

And, you know, your website has a beautiful quote on the front, which is, we're taught how to fall in love, but not how to stay there. And so if you want to stay there, check out Bayes' work, check out her repair lab, check out our Instagram, and her new book, stay tuned because that's coming out. It's going to be a blockbuster. I know it is. And hopefully she'll let me write the forward. I love you. Thanks for being on the podcast.

And I hope y'all listening got some useful information about how to stay in love, not just fall in love. What if the greatest threat your health wasn't bad choices, but bad design? In America, chronic disease isn't exodus. dental. It's the predictable outcome of a food system built for profit, not people. A web of corporations, lobbyists, and policymakers all feeding off your plate. They call it choice, but your options were engineered. From the grocery aisle to the school cafeteria, big food, big ag, and big pharma wrote the rules together. The food pyramid distorted. The science bought. The front-of-packaged health labels designed to deceive. This isn't a broken thing. This isn't a broken.

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