Sleep isn't a luxury.

It's the foundation of your mental health, emotional resilience, physical healing, and nervous system regulation.

In this powerful episode, Tammy sits down with Tim Thomas, creator of the Breathwork in Bed app and a former military veteran who transformed his own struggle with chronic insomnia into a mission to help others sleep naturally.

After losing six years of his life to prescription sleep medications, Tim discovered something that changed everything: the incredible power of intentional breathing.

Today, his breathwork techniques have helped veterans, first responders, trauma survivors, and everyday people improve their sleep, lower stress, reduce anxiety, and reconnect with their bodies—all without relying solely on medication.

In this conversation, you'll discover why sleep is the "soil from which everything grows" and why improving your sleep may be one of the most powerful things you can do for your health.

In this episode you'll learn:

• Why poor sleep affects every area of your life

• The surprising connection between trauma, PTSD, anxiety, and insomnia

• How breathwork shifts your nervous system from fight-or-flight into calm

• Why so many people wake up between 2:00 and 4:00 AM

• The importance of the first and last five minutes of your day

• How sleep impacts inflammation, healing, and emotional regulation

• Simple breathing techniques you can start using immediately

• Why better sleep creates more energy, resilience, and clarity

• How Tim's Breathwork in Bed app guides you to sleep naturally

If you've been struggling with insomnia, anxiety, chronic stress, nervous system dysregulation, or simply waking up exhausted every morning, this episode offers practical tools you can begin using tonight.

Sometimes the greatest medicine has been with you all along.

Your breath.

Resources Mentioned

🎁 Try the Breathwork in Bed App FREE for 28 Days

Apple App Store

https://apps.apple.com/app/apple-store/id6575362285?pt=127061224&ct=BIB50K&mt=8

Google Play

https://play.google.com/store/apps/details?id=com.breathworkinbed.bibsleepapp20&hl=en

Website

https://breathworkinbed.com.au/

Follow Tim

Instagram

https://www.instagram.com/breathworkinbed/

Facebook

https://www.facebook.com/breathworkinbed

TikTok

https://www.tiktok.com/@breathworkinbed?is_from_webapp=1&sender_device=pc

LinkedIn

https://www.linkedin.com/in/bettersleepbetterworld/

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, hello everybody and welcome

back to another episode of

2

Adult Child of Dysfunction.

3

Today we have with us Tim Thomas, and

he is a gentleman that is completely

4

dedicated to make sure that everybody

knows how to get a good night's sleep.

5

So welcome, Tim great to be here.

6

Thank you so much for having me.

7

Yeah, I'm super excited.

8

I know it's, what, 9:00 in the

morning tomorrow your time, right?

9

Oh, it's, 3:00 in the morning here.

10

Oh, it's 3:00 in the morning?

11

\ Just kidding.

12

I got you though.

13

I was like, "I could've sworn

we finally got this working."

14

I know, right.

15

This is sunlight coming in, Tammy.

16

It's all natural light.

17

It's not studio lighting.

18

Okay.

19

Oh my gosh, you scared me.

20

I was like, "Oh my God, hang up.

21

Call me back in six hours."

22

You're such a bad person, Tammy.

23

Oh my gosh.

24

That's actually kind of funny.

25

, We took a little while getting

this coordinated 'cause you

26

were like, "Everything on your

calendar is 1:30 in the morning,"

27

and now you just said it's 3:30.

28

.. But you know how to get back to

sleep, so that's a good thing.

29

So even if it was- true … you

could figure it out.

30

That is true.

31

So tell the audience what you do and how

you help people figuring out the sleep

32

thing, because I don't think people give

the benefit of sleep enough credit at all.

33

You're, absolutely right.

34

my favorite saying is sleep is the

soil from which everything grows.

35

Okay?

36

And the, thing about the soil is

everything underneath is unseen.

37

Everything above is seen.

38

Like, you see the trunk, you

see the branches and the fruit.

39

And the world that we live in is very

visual, so if people say, "Oh, my

40

trunk's not in the right shape," there's

heaps of people that'll sell you stuff

41

to change the shape of your trunk.

42

"Oh, don't have the fruit in my

life that I want," there's heaps

43

of people that'll sell you stuff.

44

But someone who understands growth

will go into the unseen parts of

45

you, nourish them, and then all of

a sudden all these things, start

46

flourishing, and that's ultimately

the goal that I have in this world.

47

, Sleep is awesome, but it's the

flourishing that comes afterwards.

48

I see people, they have these dormant

seeds of greatness, dormant seeds of

49

uniqueness, dormant gifts that once

the soil improves, all of a sudden

50

that naturally flourishes, and it gives

me so much joy to see that, right?

51

But it's pretty hard to, have a seed

germinate when it's in very tired soil.

52

So I'll say what I've been doing,

and I'll say how I got there.

53

Okay.

54

So for more than a decade now, I've been

working in the veteran recovery space.

55

veterans are humans like everyone else,

but their symptoms are often very acute.

56

And if you can make something work

when they're in those severe states,

57

then it usually works elsewhere.

58

So it's been quite a blessing to work

in that space, and essentially what I've

59

been doing is I've observed that when

people aren't sleeping very well, it

60

creates all these downstream problems.

61

that like me, get lost in the medical

system trying to solve all the problems

62

that appear after getting poor sleep.

63

So I created all these programs that

went upstream, solved the sleep problem,

64

and then all of a sudden all these

downstream problems started improving.

65

And did I get there?

66

Because I was that guy that

couldn't sleep, went to a doctor,

67

and I promptly lost six years

of my life to pharmaceuticals.

68

Hmm.

69

I was what they call a veteran zombie, and

70

I am not anti-pill.

71

There is a time and a place

for everything, but I think

72

of it like a chemical cast.

73

If you break a, bone, you need to put

a cast on just for something to heal,

74

but then the cast have to-- has to come

off and you've got all these muscles

75

that you need strengthening, right?

76

but the other thing is nobody tells

you the cost of taking these pills,

77

and no one tells you how hard it is

to get off those things, and nobody

78

is talking about the organic free

options underneath your own skin.

79

So I thought, "Well, I can't get

those six years of my life back, but

80

what I can do, as God as my witness,

not let anyone go through that

81

space without having a few options."

82

So I never say I can help anybody,

but I might be able to give you

83

some options that you haven't

heard of before, and who knows?

84

they might work for you, right?

85

And so

86

I've been very successful in the

veteran recovery space cracking the

87

sleep code, and then once we, did

that, … It's like the tourniquet

88

came off their intelligence.

89

Their inner compass started switching on.

90

They knew exactly what to do next.

91

You know?

92

Like, people can know what to do, but

if you don't have the energy to do

93

it, then it's almost more frustrating.

94

'Cause I was that guy that was like,

"I know what I'm supposed to do.

95

I can't do it," and I was just

pouring alcohol over everything.

96

Right.

97

So, what I'm sharing today isn't,

, preaching from on high or academia.

98

I'm dyslexic.

99

I saw a pattern that worked.

100

I never imagined myself in this space,

but I felt like, I was put through that

101

to have skin in the game, to have a heart

for people , that are struggling to sleep,

102

and give natural and immediate options

for them to effectively move through that.

103

So how did you come up with

the name Breathwork In Bed?

104

That happened after I

realized I was failing.

105

so military people, we love acronyms.

106

so I, I call it three Ps

or my, or my P test, right?

107

Everything I have to do

is positive, powerful,

108

and permanent.

109

and permanency is really important

because there's a lot of messages out

110

there that are positive and powerful,

but a week later, what's changed?

111

So if we say we truly care about

people, we've gotta care about them

112

tomorrow, the next week, the next year.

113

So giving people permanent access

to the power and the positivity.

114

And

115

I was running successful workshops on

these army bases and had this email from

116

a Louis colonel saying, "My corporals and

sergeants were coming up to me saying that

117

was the first good night's sleep they had

in three years, four years, five years.

118

But it was good when you were there, but

what have you got when you're not there?"

119

Mm.

120

And I'm like, "Oh, no.

121

failed my P test.

122

I am not permanent."

123

So I withdrew from public

life, for about two years.

124

I spent a lot of my own money

creating Breathwork in Bed.

125

So if anyone goes, "You know what?

126

I wanna give this a try," then, you know,

all they have to do is pick up their

127

phone and they can access this thing that

helps you go to sleep, helps you go to

128

sleep at night, wake up in the morning.

129

those two times of day where

a lot of people struggle.

130

Or if you wake up in the middle

of the night like I used to all

131

the time, get back to sleep.

132

So that was attempt at permanency.

133

So if I didn't wanna just work 'cause

I'm blah, blah, blahing in front of

134

somebody, I want them to access the

next day, the next week, the next year.

135

So the intention behind Breathwork in Bed.

136

Well, and that makes sense because

especially people in my realm

137

of work where it's a lot, well,

probably very similar honestly to

138

a lot of the veterans because a

lot of the veterans are suffering.

139

I'm assuming the sleep problems are

just from, well, for one, a huge change.

140

For two, there's a lot of PTSD,

there's a lot of trauma, there's

141

a lot of uncertainty coming back

and reentering, and that's kind

142

of ideal with childhood trauma.

143

And I remember my sister was a full-blown

colonel in the Air Force, and when she was

144

being treated, it wasn't from the PTSD of

the war, it was the PTSD from growing up.

145

It was the C-PTSD from her childhood.

146

So Mm … too intermeshed and, and…

147

But the symptoms are a lot very similar.

148

They overlap as far as the sleeping.

149

And I love that you said that you work on

the sleeping when you wake up because I

150

think so many people struggle with that.

151

I say that all the time.

152

, If I wake up before 11:00, I'm

153

. Yep.

154

And, and I hear you, and

years can be lost like that.

155

And unfortunately, currently we live

in a culture that accepts poor sleep.

156

Grind away, you know,

just have another coffee.

157

and

158

you have to understand, like, if you wanna

destroy somebody, you destroy their sleep.

159

So in the Special Forces, we used to

deliberately target the enemy's sleep.

160

We didn't know about the science of

it, we just knew if we could take

161

it out for three nights, it would

mess 'em up better than a bullet.

162

Mm-hmm.

163

Yeah.

164

And that's if you hate somebody.

165

That's if you wanna

destroy somebody, right?

166

So conversely, these

days, and I'm gonna…

167

It this might even feel

a bit uncomfortable.

168

So it kind of feels natural to say,

oh, if you care about somebody,

169

you care about their sleep.

170

That makes sense.

171

Okay, but a question for everybody,

and possibly even yourself, Tammy,

172

with all the people you care about

and all the things that you've

173

done for them, when have you ever

done something that deliberately

174

improves the quality of their sleep?

175

Right.

176

I personally am one of those people

that does help people with that,

177

because I had a stroke last January,

and while I was in the ICU they

178

found out I had sleep apnea, bad.

179

And my second night in the, ICU, I woke up

two days after a full-blown stroke, and I

180

had more energy than I've had in 10 years.

181

… It was like, whoa.

182

And I'm like, "What the heck?"

183

And I'll never forget that.

184

And I remember even my son coming

in, I think my husband might

185

have even said the same thing.

186

Like, "Are you gonna talk this

much the rest of your life?"

187

But I had this unbelievable amount of

energy, and now if, I'm congested and

188

I take off that mask, I wake up in

the morning, my joints hurt, my neck

189

hurts, my back hurts, I'm exhausted,

I can't lift up my arms, and I'm like,

190

I was literally functioning like this.

191

Yeah.

192

You think it's normal.

193

Everyone thinks it's normal.

194

And this world will sell you

a bunch of stuff to keep that

195

normal functioning, you know?

196

Mm-hmm.

197

Yep.

198

And people don't understand, too, and I

want you to talk on, because you said that

199

you did go down this hiatus of the six

years of being dependent on the medicine.

200

Talk about the fact, because I'm

not a doctor, but - your body

201

does certain things at certain

times throughout the night.

202

And if you are masking or synthetically

getting that sleep, you're still

203

not getting the rest you need.

204

So you're … asleep as far as your

body is unconscious, but you're

205

not resting, you're not digesting.

206

'Cause I feel like that is

shutting down those systems.

207

You've said an absolute mouthful

there because when a I always do.

208

Yeah.

209

No, and, and, and Kind of … I know

we, we, we've got less than an hour

210

today, so I'll keep this succinct.

211

When we are in a state of threat

response, there's a potential

212

threat and I'm scanning for it

213

If we, we unconsciously tell

ourselves, "If I drop my threat

214

response, something bad's gonna

come in and it's gonna be my fault."

215

All right?

216

So you can have a chemical come

into your system that'll arm wrestle

217

you back so your body has shut down,

but there's this fight to go, "No,

218

I can't drop my guard for a second."

219

So your body remembers that it's

gonna be my fault if something

220

bad happens, so I can't drop this.

221

Mm … that's an ancient wiring

that we have that's probably

222

served our ancestors, right?

223

And we can't actually outthink it But

in my experience, we can out-breathe it.

224

We can outrank our thinking mind

with our breath, and that's where I

225

never thought I'd get into breathing.

226

But when I discovered that it

actually, it's an older wiring

227

system than our thoughts, and you

can shift yourself from a fight or

228

flight state, which is your amygdala

in your brain, into your prefrontal

229

cortex, your executive functioning.

230

The executive function knows I'm good,

everything's good, I'm safe, I can allow

231

myself peace, I can be in this thing, I

can give myself some love, some time out.

232

It's okay.

233

That's what the executive function does.

234

That's what the prefrontal cortex does.

235

So that's what I've been doing for more

than a decade with veterans, simply

236

shifting them from their amygdala, their

fight or flight, into their prefrontal

237

cortex, their executive function, and

they automatically knew what to do next.

238

And I was known as the guy that

with 20 cents and a toothpick could

239

do more than millions of dollars

misspent in the mental health.

240

'Cause while while someone's in fight

or flight, they're in their amygdala.

241

Mm-hmm.

242

They don't know who to

trust, and they're fatigued.

243

You can pour all the resources you

want into them, it's all water off

244

a duck's back until they actually

switch into, "You know what?

245

I'm safe enough to receive this."

246

Yep.

247

And, and I'm speaking

from personal experience.

248

I'm not saying that, , this

is something I've studied.

249

This was something I experienced.

250

I could have had the best

psychologist in front of me,..

251

i could have had , the very thing in

front of me that would've helped me, but

252

When I'm in my fight or flight, when

I'm fatigued, I don't know who to trust,

253

it's, it's like I've got two cents in

the bank account and I'm protecting

254

it with all my energy, you know?

255

Mm-hmm.

256

And anger for a guy is a often a clear

signal that I'm energetically bankrupt.

257

. Right.

258

And it makes sense, too.

259

And when you're in that fight or flight,

too, especially like you wake up, , all

260

of my clients, I always tell them, "You

wake up in 3:00 in the morning, you gotta

261

get out of your mind and into your body.

262

So I don't care what you do, I

mean, give that sensation a feeling.

263

Give it a, give it a shape, give

it a size, and focus on that.

264

Just focus on that.

265

And while you're doing that, clench

your toes, clench your muscles,

266

just go all the way up and down your

body and you will fall back asleep."

267

And they're like, "Whoa, that works.

268

Why?"

269

Because you weren't catastrophizing

about the reason you woke up, and

270

the fact that you gotta get up, and

the now it's four hours, now it's

271

three hours, now it's two hours.

272

Your mind is…

273

Get out of it.

274

Get out of it sometimes.

275

You have to.

276

That, to me, it's the greatest gift

you can give anybody, is ensuring

277

they have a good night's sleep.

278

Mm-hmm … 'cause we can't do

what the people around us do, but

279

if we can improve their sleep,

then, then everything improves.

280

… I'm so happy to hear that you're

helping the people you care

281

about, and it actually works.

282

Because the way I describe it to my

guys, and, how I explain this myself,

283

I discovered this breathing thing

in the dirt of Afghanistan, beyond

284

fatigue, and I found something that…

285

I discovered that energy's like

money in the way that how you

286

invest, it's how you get it back.

287

So it doesn't matter how much you have.

288

I was telling myself, "Tim, it's

like you got 2 cents worth of energy.

289

What's the point?"

290

But then there was a, a part of

me that said, "Tim, if you've

291

only got 2 cents worth of energy,

you better invest that wisely."

292

So before I went to sleep, no one

showed me this, but I felt led to do it.

293

I looked at my left thumb and I pictured

a little pinhole in the top, and I

294

just snorted through my nose like

and I pretended I was breathing, air

295

through my thumb, and I could feel

the air rushing down my thumb, and

296

eventually my thumb turned into white

light, you know, in my mind's eye.

297

And then I pulled it through

my pointer finger and I went to

298

bed, sleep with 2 cents worth

of energy and I woke up with $2.

299

Like, huh, that's interesting, right?

300

And so that was allowing my body

to rest, restore, regenerate.

301

But then when I was going through my

divorce many years later, I discovered

302

a bit more on how the mind works,

where at the time I'd lost house,

303

home, regular access to kids, all my

money, and I'm sleeping on the couch

304

at my parents' place There's a very

different war zone going off in my head.

305

Mm-hmm.

306

And at 2:00 AM, you can bet it was

bloody difficult to get to sleep.

307

And this was the irony.

308

I knew that breathwork could shift me from

my amygdala into my prefrontal cortex.

309

Breathwork could give me the peace,

the power, the connection, the sense

310

of safety, the sense of love, the

sense of bliss that I'm looking for.

311

But do you think I could do it?

312

Absolutely not.

313

Because-- And the way I describe it,

and this is sort of the metaphor I use,

314

is think of your mind like a garden.

315

Whatever you water grows.

316

And I was doing a good job

of watering the stress weeds.

317

Mm-hmm.

318

And the stress weed don't just take over.

319

It's like eyeballs pop out of them,

Tammy, and they become sentient.

320

They become aware, "Oh, when

Tim does this, when Tim thinks

321

like this, we get all the food."

322

And there's no way in hell that

they wanted me to breathe 'cause

323

they knew that breath would kick

them out of the garden, right?

324

It's a bit like, you know, before you

do any kind of exercise, there's a part

325

of you saying, "Let's not do this now.

326

Let's do this later.

327

Talk myself out of…"

328

'Cause they're the disempowered parts

of your head knowing that if we become

329

physically empowered, they get kicked out.

330

Right.

331

And they scream the loudest

before they die, right?

332

Mm-hmm.

333

So just reinterpretate , that

conversation that goes on in your

334

head that if an enemy was saying,

"Oh, you should go south," well,

335

then you need to go north type thing.

336

So here I was, 2:00 AM, stress weeds

running the show, and I get up and

337

I'm about to take alcohol, pills,

do self-harm, maybe all three.

338

And I look at my left thumb

339

And I say, "Tim, you can take one breath.

340

Take one effing breath."

341

And I drove it into my chest and went

342

. And it was like coming up

from the bottom of the ocean.

343

I'm like, "This is working.

344

Take two."

345

I got two fingers, drove

them into my chest.

346

"Okay, take three.

347

Get to five."

348

And then finger after finger, breath

after breath, and then somewhere,

349

Tammy, between breath 15 and breath

25, the chemical override happened.

350

The stress weeds got kicked out.

351

My prefrontal cortex came online

and said, "Tim, thank goodness

352

you kicked the stress weeds out.

353

This is working.

354

Don't stop

355

And I, noticed that I saw like, wow,

this stuff really works, but for

356

me, it really needed to be guided.

357

I needed an external focus.

358

Mm-hmm.

359

So I'm like, "Oh, well, you know…"

360

I made these stupid recordings of

my own voice going, "Hello, Tim.

361

Breathe in, breathe out."

362

And, and as long as I had something

to focus on, I would do that.

363

And as I physically did that, then I

got the medicinal benefits of breath.

364

So it's not just breathing, it's breathing

a certain way to create the medicine.

365

So what people are gonna realize, it's

not a set of lungs we own, it's a medicine

366

cabinet with a lot of different shelves.

367

Right.

368

And, and you breathe a certain

way, you elicit a certain response.

369

And, and if I was to lift up the

back of my shirt, it's all-- my

370

back is strapped, so I got a lot

of chronic pain with my back.

371

And so doing breathwork before sleep

didn't just have me going to sleep,

372

it was, it has an anti-inflammation

effect on my pain scales.

373

So, what was happening was Breathing

as I went to sleep would get me in

374

this habit of if I started coming out

of my sleep, I would go back to that

375

breath, or if I needed to, I'd tap

the button, tell me to breathe again,

376

and then I'd be back in that space.

377

But usually, if we can give our

body a big oxygenation before sleep,

378

that usually gets you over that

resistant hump at 2:00 or 3:00.

379

Mm-hmm.

380

And if you-- going to sleep

knowing that, "Oh, if I wake up

381

at 11:00 or 2:00 or 3:00, I've

got a button there I can press."

382

You discover that your lungs are

the best life partner and the most

383

loving life partner you'll ever have.

384

They're there at 2:00 AM.

385

They're there at 6:00 AM.

386

They're there at 8:00 PM.

387

They're there with you as

you're going through the shops.

388

They're there with you as you're

struggling with a family member.

389

They're there with you when you're

getting angry in traffic, right?

390

Right.

391

and, and like I said, it wasn't

because I wanted to be a, a breath guy.

392

I just saw its power.

393

I saw the impact it had on myself and

many other veterans, and I thought,

394

"Well, no one's hearing about this stuff

'cause no one's making money from it."

395

and so I, thought, "If I ever get into a

position where I can give back to people,

396

I wanna have them be, be able to have,

you know, immediate access to this stuff

397

and not just have it , as a concept."

398

Yeah.

399

Okay.

400

So they're thinking about

this hypothetical button

401

that you keep talking about.

402

So it's an app Oh yeah.

403

That's what Yeah, yeah.

404

Okay.

405

Yeah.

406

So you didn't really explain…

407

We didn't get into that part yet.

408

So it is an app that is available that

you created and so talk about that.

409

Talk about how, how you, how you get it,

how you have access exactly, you know,

410

what it does and, I mean, obviously it

doesn't poke your ribs and, but talk a

411

little bit more about the actual app.

412

But I mean, I get it because at

work, I have some people that have

413

anxiety attacks, , I have to write

down one, two, three, four, five.

414

Because when you're up there and

that amygdala is firing, you're

415

not making any rational decisions.

416

You're not going, "Okay, what did she

say when we were talking the other day?"

417

So I just have it on their phone on a

little notes, one, two, three, four, five.

418

Try this.

419

If that doesn't work, do this.

420

If that doesn't work, do this.

421

, There's no thinking behind it because

when you're not in your logical brain.

422

Yeah.

423

And when you're in that space of

going to sleep, you don't wanna

424

have to remember six things.

425

All right?

426

So, the genius behind this app is you

only have to tell it two things, when

427

you wanna sleep, when you wanna wake up.

428

I wanted to create the

Uber Eats of breathwork.

429

I want it to, , fall out

exactly when you need it.

430

So all you have to do is go, "Oh,

there's a button," boom, press play.

431

and, and then you get it,

because people are busy enough.

432

They don't wanna have to remember

six things before going to sleep.

433

They just want one thing, one way, and

then whatever energy they have, two cents

434

worth of energy, "Oh, I don't understand

what's going on, but I got $2 now."

435

You know?

436

And then, and then waking up, that's

one of the biggest game changers.

437

Instead of laying there going, "Holy

mongrel, what another, another day.

438

Ugh, ugh.

439

Come on.

440

What the hell?"

441

Right?

442

And, and if you're like me, I

was hating life for the first

443

couple of hours, like genuinely

nauseous, what's the point I'm here?

444

Mm … and so that was quite a

blessing because I've found ways

445

to not just breathe, but to…

446

There's, when we're laying

still for so long, there's kind

447

of stuck energy in your body.

448

So if you move certain things and

massage certain points, it is incredible

449

the difference it makes, right?

450

So, just understand this, the power

of breathwork in bed is understanding

451

that our state, not our shape, but

our state, is greatly impacted by

452

two golden five-minute windows.

453

Five minutes going to sleep,

and the five minutes waking up.

454

Most people unconsciously

poison those two golden moments.

455

I used to.

456

Going to sleep, racing

thoughts, what the hell?

457

Ah.

458

Hanging on to stuff, right?

459

Waking up, what the hell?

460

Life is terrible, right?

461

And, just, completely poisoning the

soil that I was trying to grow out of.

462

But here's the crazy thing.

463

If I could simply have that breathwork,

focus on my breathing, bring that

464

oxygenation, alkalization, presence

of oxygen, absence of disease.

465

I'm no longer in my amygdala,

I'm in my prefrontal cortex.

466

It's okay, Tim.

467

You, are safe, brother, in

the deepest parts of you.

468

And then waking up, let's

not rush out of bed.

469

Let's stay here.

470

Let's breathe a certain way.

471

Let's move a certain thing.

472

Oh, wow.

473

, And the amount of times my grumpy self

in the morning is like, "This is bull.

474

It won't work.

475

This is bull.

476

It won't work."

477

But I'm doing bit by bit,

by bit, by bit, by bit.

478

Whoa, this stuff actually works.

479

It's like I've gotta reconvince myself

every goddamn morning, even though I

480

know it worked, the, the tired, grumpy

Tim is like, "No, no, stay, stay grumpy.

481

Stay grumpy, Tim."

482

You know?

483

Ugh.

484

so, that, kind of what I'm giving people

, an invitation to, make a impact on.

485

Not, not big things, just the five minutes

going to sleep, five minutes waking up.

486

People are busy enough, but they can

also sense that, that energetic exchange.

487

And once you get a sense

of that, "Oh, that's good.

488

More please.

489

That's good.

490

More please."

491

And, Like I said, the exciting part for

me isn't just the good night's sleep.

492

Is that good sleep compounds.

493

Mm-hmm.

494

And those often dormant seeds of

uniqueness, greatness, gifts that

495

you wanna bring in the world,

they naturally start flourishing.

496

And it's, to me, the most beautiful thing

to be around, seeing fruits come into the

497

world that no one has ever seen before

498

Yeah, I love it.

499

I love it.

500

And it just makes so much sense.

501

And those five minutes

before you wake up and the…

502

or the five minutes when you wake up

and the five minutes before you go

503

to bed too, that is when you are at

your most open level of consciousness

504

too, where your subconscious, that's

where your, you know, that's where all

505

the power is in those couple minutes.

506

That's why they say when you wake

up, don't just freaking grab the

507

phone and start scrolling with

Mm … 'cause that's what you…

508

No, you are so impressionable and so,

your mind is so pliable at that moment.

509

It's like, do something

productive with it.

510

Ugh.

511

Yeah.

512

It makes so much sense.

513

Yeah, the high-tech part

about this is not, you know,

514

the app, it's your own lungs.

515

Right.

516

But in those, in those moments, in my

experience, your lungs need to be coached

517

to get over that grumpy bum, , state.

518

And - as with anything

too, it's accountability.

519

Because like you said, you're

gonna lay there and go, "God

520

darn it, Tim, you idiot.

521

Argh, you, you don't have to do this."

522

Just make it a non-negotiable.

523

I talk to my people a lot

about non-negotiables.

524

This is non-negotiable.

525

Five minutes before you go

to bed, you hit the button.

526

When you wake up, you hit the button.

527

, Not a discussion.

528

You're doing it because you want

to have a better life, period.

529

And there, when you it's like having an

accountability partner on your bedside

530

And that's really what people need.

531

It's really what people need.

532

Mm-hmm.

533

For sure.

534

Mm.

535

Love it.

536

Yeah,, and I've…

537

, and as humans, ultimately I think

we function best when we feel

538

connected to those around us.

539

Mm-hmm.

540

And I've tried to pursue that in kind

of the wrong way, in the way that

541

I try and connect with others, um,

without connecting to myself first.

542

So, I've noticed that powerful connections

inside ourselves often lead to powerful

543

connections outside of ourselves, and

that's the most joyful thing, right?

544

But we have to start here, and I

like the saying, "Mornings are mine."

545

So however much time you have, if

you have part of that morning as

546

yours, your chance to really connect,

and you'll be surprised what, what

547

happens once you really connect there.

548

You , put yourself first in the morning,

and then all the other stuff you're

549

dealing with from a place of abundance.

550

, I believe in generosity, but

for years I was doing it wrong.

551

And I was still being effective.

552

Like I had a…

553

With, with what I've discussed right

now, Tammy, I, will say this, I had

554

a lifetime goal of saving 40 veteran

lives from suicide, and I would've

555

died happy if I achieved that.

556

But with what we've discussed, that 40

lives was achieved within 12 months.

557

Mm.

558

And that was good, right?

559

But what nobody saw was I was giving

myself wrong in the way that every

560

six or seven weeks I'd have to write

myself off drunk for about three

561

days, because I was giving of myself,

I wasn't giving of my abundance.

562

And I'm a pretty tough guy, so I can,

push through, so you can't tell me

563

I'm doing something wrong, so I've

learnt not to listen to others, right?

564

But that's, that's just my thing, okay?

565

So, so here's, what I do now.

566

I don't give of myself anymore,

I give of my abundance.

567

So the the energy that I have in

the morning, that's going into me.

568

It…

569

The 2 cents into $2, the $2

into $20, the $20 into 2,000.

570

and then, you know, some

people call it flow state.

571

Whatever it is, you, can find yourself

so much more effective in such little

572

time when you're, again, I'm using words

here, an energetic millionaire Right Okay?

573

Money creates more money,

energy creates more energy.

574

I mean, we're all energy

at the end of the world.

575

Yeah.

576

Yeah.

577

at the end of the day, we're all

energy, Mm … and And, and, and

578

energy has a certain nature to it.

579

Energy always wants to connect to

more, connect to more, be expansive.

580

But energy never is static.

581

It's either expanding or shrinking.

582

You know, disconnected energy

wants more disconnection.

583

So when I was feeling disconnected

and I wanted to connect, I'd just

584

pour a bunch of alcohol over it.

585

Mm-hmm.

586

And, and the world that we

live in loves to disconnect us.

587

So I kinda think that, you know, if you,

break apart an atom, you get energy.

588

If you break apart a

human, you'll get a dollar.

589

And there's a lot of products out

there trying to break us apart that

590

get dollars from us, but it's, it's

kind of reducing the total sum game.

591

Right.

592

So I thought, well, in my lifetime, if I

can, have people creating more for more,

593

and be rewarded in the process, and my…

594

I believe that the easiest way to do that

is improving sleep, and the easiest way to

595

improve sleep is with breathwork, and then

this flourishing starts happening that we

596

spoke about, which is so joyful, you know?

597

and at that Well, and it's

not just the 40 … yeah.

598

Like, I look at it, you said 40 people.

599

It's not just the 40, because those

40 people are going out into the world

600

every day now with more energy, positive

energy, and it's a ripple effect.

601

So it's tens of thousands.

602

40 could be tens of thousands

that you don't even know about.

603

That's, the big picture.

604

That's what I try to tell people.

605

I always tell people there's

literally two things you can be

606

doing with yourself at any moment.

607

You can be putting positive energy into

the world, or you can be sucking the

608

life out of it from other people, because

whatever's, whoever's standing around

609

you is getting it one way or another.

610

Is not holding ground.

611

Yeah.

612

I mean, they're getting it

whether you like it or not.

613

They're getting it.

614

I love your energy, Tammy.

615

this is so good to be around.

616

So, I mean, ah, yeah.

617

So it's like those people that wake

up in the morning and they spend the

618

five minutes and they feel big and

open and, and have a full set of lungs

619

to do whatever they have to do and

create and they're taking that out.

620

So they're going into the world with that.

621

Mm.

622

So don't even think you

only hit 40, my friend.

623

The first year.

624

Well, I was grateful for that

experience, like anything, I think

625

I was doing it because I had a,

a sense of inadequacy, you know?

626

I called it the inadequacy

bucket, and I'd fill it.

627

"Oh, I'm full now."

628

But then the next day it was empty.

629

And then I'd think, "Well,

how did I fill it last time?

630

Oh, I did all these overachieving

things, so I'll fill it up.

631

Oh, yeah."

632

You know, and that's why I was

writing myself off drunk every

633

six or seven weeks, right?

634

A little bit of overwhelm.

635

Yeah.

636

Little bit of burnout.

637

. Because here's what I was doing.

638

When I was giving of myself, like

I could be 100%, but if I gave 10%

639

away to somebody, there's a part

of me going, "You know what, buddy?

640

I'm down to 90%.

641

You better do something with that 10%."

642

so I'd have attachments to what I…

643

And expectations.

644

But if I, if I invested in myself

to start with, and I and I was

645

at 500% going into the day, I

noticed I can give away 20% a day.

646

People can love it, hate it, tell

me to F off, it doesn't matter.

647

I'm in touch with

something so much greater.

648

That's when I became a whole lot more

effective, 'cause I could, I could do

649

that more regularly, more consistently.

650

But I, feel with the time that we

have, Tammy, I'd love to take this

651

from a spoken concept into a, a lived

experience for those people that, wanna

652

feel what your own lungs can do for

you, if, if that sort of works for you.

653

Absolutely.

654

Yeah, absolutely.

655

Fantastic.

656

So everything is an invitation.

657

and it works really well because breathing

isn't hard, it's just that we've been

658

doing it our whole life and we have a…

659

, it's a habit, right?

660

Which is…

661

keeps us alive.

662

But to do something different,

it's always an invitation.

663

So I invite you, Tammy, to answer these

three really simple questions, and

664

if you're listening, I invite you to,

respond as you feel is right for you.

665

So Tammy, do you give permission

to your very own lungs to make

666

every single cell in your physical

body feel really, really good?

667

Of course, yes.

668

Awesome.

669

Tammy, do you give permission to your

very own lungs to make your conscious

670

thinking mind feel really, really good?

671

Yes.

672

Awesome.

673

That was easy.

674

Last question.

675

Tammy, do you give permission to your

very own lungs to make your unconscious

676

mind feel really, really good?

677

Absolutely.

678

Fantastic.

679

All right, so this is gonna be so simple.

680

Simple as breathing,

but slightly different.

681

I request everybody just be in a safe

place, seated, not driving, not cutting

682

up carrots, just in a place where

you can pay attention to your breath,

683

nothing else, and you are supported.

684

So all we're gonna do right now,

Tammy, this is really simple.

685

Every inhale is gonna be through the nose.

686

And all we're gonna do is

breathe in, and then breathe in

687

more, more, more, more, more.

688

Okay?

689

Give that a try.

690

Just breathe in, and then breathe in

more, more, more, more, more, more,

691

more, more, more, more, more, more, more.

692

Now hold it and just wriggle

your shoulders in, in, in, in.

693

Hold it and wriggle your shoulders.

694

Feel that chest opening up like a flower.

695

Feel that chest opening like a flower.

696

The sunshine's coming in, and now I

invite you to let out a really loud sigh.

697

So good.

698

All right?

699

Now, teeth start showing when

we do that, and you gotta

700

remember, you did that for you.

701

I didn't…

702

I'm in Australia.

703

I didn't fly over there, inject something

into you, and then change your state.

704

You literally did that for you.

705

Okay?

706

And just checking in,

how are you tracking?

707

Good.

708

I mean, it always feels good to do that.

709

I love that.

710

Well, awesome.

711

so we've just dipped our toe in a very,

the shallow end of a deep pool, and we're

712

gonna progressively go into this deeper.

713

So all we're gonna do now, Tammy, is when

you breathe in and you breathe in again,

714

I want you to raise your eyebrows when…

715

So did you notice that when you

breathed in and you breathed in more,

716

more, more, your top third filled up?

717

Mm-hmm.

718

Okay?

719

So when we breathe in this time,

and when you focus on your top

720

third, I want you to raise your

eyebrows and raise your nose, okay?

721

Okay.

722

So I invite you just to

exhale to start with.

723

Blow it out.

724

Out, out, out, out, out.

725

And then start breathing in, and then

raise your eyebrows, raise your nose

726

Now hold it and gently wriggle the

shoulders, wriggle the spine, wriggle the

727

shoulders, wriggle the spine, wriggle,

wriggle, wriggle, wriggle, wriggle.

728

And when you feel you can't stop a big

loud sigh, let out a big loud sigh.

729

Ah.

730

Hey, let me, show you something.

731

In Australia, we have bears.

732

We have brown bears.

733

Let me show you, the brown bear here

734

Aw, look at him.

735

Oh, how cute.

736

How much does he weigh?

737

He's about 50 kilos.

738

He's adorable.

739

Not normally indoors,

but, today I'm pretty

740

That's cute So, sorry, he just,

he just wanted a, a bit of love.

741

He wanted to say good

day to all you folks.

742

so, yeah, so checking in with your body,

did you notice that when you raised your

743

eyebrows and raised your nose, you could

fit a bit more space into your top third?

744

Yeah, up here.

745

You could go all the way up here.

746

Yes.

747

Mm-hmm.

748

So when we raise our eyebrows, that

kinda raise, pulls our fascia up, and

749

it allows us to kinda suck that in.

750

Just, just play with that.

751

Just play with raising your eyebrows and

noticing how that affects your inhale.

752

Just in your own time, play with it.

753

It's almost like there's a, a lift

coming through the top of your head.

754

Okay, you got that?

755

Yeah.

756

So Yeah … we're accessing these muscles

that help us target that top third.

757

Okay?

758

The, the, and the reason why that top

third makes you feel more energetic

759

isn't just the oxygen, because…

760

And let me talk about this

in the negative first.

761

When I have negative thoughts in my

head and the weight of the world on

762

my shoulders, what does my posture do?

763

Mm-hmm.

764

I hunch forward, right?

765

And I'm crushing my top third.

766

So I always say this is where the energy

sits, and when we're hunched over,

767

you have to remember that we're, our

body's an electrical circuit, right?

768

The brain's the generator, and

it has, all these power cords

769

running through everything.

770

But these aren't hard power cords,

they're like your garden hose,

771

a, a soft, squishy garden hose.

772

And if you Like a kink … on

your garden hose, there's less

773

water going through, right?

774

Mm-hmm.

775

So when you're hunched over, when

you're not breathing properly,

776

you're on your own garden hoses.

777

Mm-hmm.

778

So when you and really feel the posture

that gives you, and you can sit in that

779

posture, all of a sudden you've taken…

780

It's not that you've got more energy,

it's just that you've taken the

781

foot off your own energy cables.

782

Yeah.

783

Does that make sense?

784

Mm-hmm.

785

Yeah.

786

And so when I, worked with the

British Special Forces, they had

787

a very interesting statistic.

788

They found that every degree

your posture was out, you lost

789

between 8 and 12% strength.

790

I believe that.

791

Mm-hmm … consider that one

breath could actually improve

792

your strength between 8 and 12%.

793

Yeah All right?

794

And this is free stuff, but I wanna,

anchor this in for people because, like

795

I said, because we've been breathing

our whole lives, and often when we

796

need it the most, we, tend to forget

that we have that power inside of us.

797

So I wanna, anchor people in something

that they can use whenever they need it.

798

Yeah.

799

a lot of people don't know this, Tammy,

but if you hold up your two fingers…

800

And yawning's good, by the way.

801

I know … means you're, I opened that up.

802

I know that.

803

I'm not…

804

Yeah.

805

I was like, "Oh, God.

806

I'm gonna yawn so big when I do this."

807

I knew before I even did it, I would.

808

So, so Tammy's not being

impolite when she's yawning.

809

She's actually showing that her,

her energy is getting unblocked.

810

Mm-hmm.

811

And her stuck energy's coming out,

because the jaw's got a vagus nerve with

812

two attachment points behind the jaw.

813

So, ah, is actually something I

do with high school students, and

814

they have a lot of fun with that.

815

But let's just stay with the two fingers.

816

Hold up two fingers and a thumb.

817

And I want you to pinch your two

fingers and thumb together like so.

818

Okay?

819

So now what we're gonna do is

we're gonna do what we did before.

820

We're gonna exhale, like we did,

and then when we breathe in, we're

821

gonna pinch them together and

raise our eyebrows and look up.

822

So just give that a try.

823

Blow it out.

824

Start breathing in, hit those

power buttons and look up.

825

Open, open, open.

826

And again, hold it and

just gently wriggle.

827

Gently wriggle.

828

Wriggle that spine.

829

Wriggle, wriggle, wriggle,

wriggle, wriggle, wriggle, wriggle.

830

And then when you're ready,

I want the loudest sigh ever.

831

Woo.

832

Woo.

833

And just let that go through your system.

834

You've, given it permission

to nourish your body, your

835

mind, your unconscious mind.

836

This is an active receivership, so

that's why I ask those questions,

837

so people can just let this in

and know you'll be okay with it.

838

And when you do those things for a

while, like you feel it in your legs,

839

you feel the energy in your legs, you

feel the energy everywhere, literally.

840

Hmm.

841

Yes.

842

A lot of people I know are starting

kind of at ground zero, where

843

just even a normal breath is like,

can't even get air to their belly.

844

I've met so many people that can't even

get air to their belly to start with.

845

So that's why I show those ones,

'cause Yeah … you can call

846

them, call it what you want.

847

You can call them power buttons, you

know, and you know when you're in the

848

hospital, you got that nurse button.

849

You Mm-hmm … a button you can press.

850

So, so what we're gonna do now is just,

just in your own time, whenever you

851

wanna breathe, just pinch your fingers

and, and, and focus on your breath.

852

But it starts with this button.

853

Everyone at home listening, just

play with that for a second.

854

Connect your breath into your

fingers, your fingers into your breath

855

and just observe how powerful

your own fingers are and how

856

it's all connected, you know?

857

Mm-hmm.

858

and so again, to anchor this in a

chance where I would feel comfortable

859

that people have permanent access to

this, 'cause you can, you know, we're

860

having a good conversation, Tammy

and me, but my promise is permanency

861

to the people I interact with.

862

So you could forget everything that

we've spoken about other than, you know,

863

you've got good chemicals in your system

'cause this is an authentic conversation.

864

But if you can remember this pinch

thing tomorrow, next week, that's,

865

me fulfilling on my promise.

866

and I'm gonna show you how

this works in real time now.

867

Okay.

868

So this time, Tammy, we're gonna

do exactly what we've done.

869

We're gonna exhale and then do that pinch

and breathe in, but we're gonna blow it

870

all the way out, and we're gonna think of

something that is mildly, mildly annoying.

871

All right?

872

and a slightly annoying thought.

873

This is the one pound weight.

874

Don't go heavy on this one.

875

All right?

876

And so we're gonna exhale it out, hold

until something mildly annoying comes in,

877

and then I want you to double the speed of

the inhale of your, of through your nose.

878

Like okay?

879

Like you're trying to suck air

straight into the top of your head

880

and blow that negative thought out.

881

All right?

882

And then we're gonna wriggle

that thing to the surface.

883

Wriggle it out, wriggle

it out, wriggle it up.

884

Get all that stuck energy out of our body.

885

Up, up, up, up, up, up, up.

886

And then we're just gonna

let out a really big sigh.

887

Like, whatever sound you need to

make to get rid of that thought

888

from your mind and your body.

889

You got that?

890

Mm-hmm.

891

I'll be with you the whole time.

892

I'll coach you through it.

893

So with your power buttons ready,

I invite you to blow it out.

894

Blow it out, blow it out, blow

it out, blow it out, blow it out.

895

And when you're all the way out, hold.

896

And when you think of something mildly

annoying, hit your power buttons, rapid

897

inhale through your nose, and look up.

898

Up, up, up, up, up, up, up.

899

Okay, now shake it out.

900

Shake it to the surface.

901

Shake it to the surface.

902

Shake it to the surface.

903

You don't want it in there.

904

Shake it out, shake it out,

shake it out, shake it out.

905

And when you can't stop that sigh,

sigh it out with a big sound.

906

Woo.

907

Ah.

908

Just feel that space that's opened up.

909

And again, you, did that for you.

910

This is you discovering the your

own sovereign power How many people

911

just pour tears at that point?

912

A lot?

913

Yeah, I can imagine.

914

Yeah.

915

And I want people to know that whenever

they need it, moving around in public,

916

I will always have this little power

button, help button, problem-solving

917

button, possibility button, right?

918

Mm-hmm.

919

And so when something's bothering

me, annoying me, I will just…

920

I won't focus on my breath.

921

I'll pinch, and then that'll trigger my

breath, and so discreetly I'll shake it,

922

and then I'm back connected to the power.

923

'Cause the power's here,

it's not out there.

924

Right.

925

And, and so just practice this in

your own time so when the time comes

926

and something is taking you off your

center, on the center in this room.

927

And, and it's a, it's a chemical thing.

928

It's not just you out-thinking stuff.

929

And life occurs very

differently knowing…

930

If if you knew you had a button that

could put, like, a million dollars

931

in your account every time you needed

it, then life occurs very differently.

932

This is how we become

energetic millionaires.

933

This is how we stop

giving away our energy.

934

This is how we protect our boundaries.

935

This is how we know that that's where

you stop, and this is where I start.

936

I'm not, I'm not just…

937

Yeah

938

Very cool Very, cool.

939

So how do people find you?

940

How do people work with you?

941

How do people come to you and

come get your information and

942

your app and all that good stuff?

943

Sure.

944

'Cause this is gonna help a lot of people.

945

Look, professional people

wanting to engage, LinkedIn,

946

Tim Thomas, Breathwork in Bed.

947

For those people who just want a

simple night's sleep, it, is so simple.

948

With your phone, look up

breathwork, one word, in bed.

949

You can try it for 28 days free.

950

and after that, it's like a cup of

coffee, but trust me when I say the

951

genius is that it it asks when you

wanna sleep, when you wanna wake up,

952

and then we take care of the rest.

953

You don't have to be particularly

energetic or skilled.

954

It, will guide you.

955

and I, really encourage people to, to

take me up on that 28-day free trial.

956

you've really got nothing to lose,

and the joy that you're gonna discover

957

that's underneath your own skin,

is, is, yeah, the best relationship

958

you'll ever have in your life.

959

That's amazing.

960

Amazing.

961

Thank you so much, Tim, for coming on.

962

This has been amazing.

963

My heart is warm.

964

And for everybody else out

there listening, you…

965

he's not even kidding.

966

Your breath, and it's free.

967

You always have it with you.

968

You always have a tool with you.

969

That is the most important thing that

if you take away nothing, you take

970

the little tools, and you always have

it with You don't have to pay for it.

971

You don't You always have your breath,

and it can, Mm … it save saves lives.

972

It saves your life every day.

973

Right?

974

… I would offer this too, Tammy.

975

How many people do you know that, well,

to, I know you're, you're in the space,

976

but people listening, if you got anything

from that little power button thing, how

977

many other people could you show that to?

978

Right.

979

Because we're not the

powerful ones in the equation.

980

Our lungs are, and if you can get

others access to that, then, you know,

981

it's a, it's a, it's quite a blessing.

982

And this is not just for adults who

have been through trauma and people

983

from This is, teach children this.

984

Children don't know how to self-regulate.

985

They don't know how to bring

themselves down when they're anxious.

986

They've not been taught these things, and

if it's something so simple as that, that

987

they can do and nobody notices and nobody

makes fun of them and nobody, and it can

988

get them out of a sticky situation, I

don't care if you're two or 102, it works.

989

Yeah.

990

Yeah.

991

It works.

992

Absolutely amazing.

993

Well, yes.

994

Like I said, guys, check out the app.

995

You have to check out the app.

996

try it free for 28 days.

997

You will be absolutely amazed when you

start sleeping the difference it makes.

998

I'm a living testimony to that, like

living testament to Amazing … as

999

far as what sleep can an actual true

resting sleep can do for your body.

00:48:27,081 --> 00:48:27,311

Yeah.

00:48:27,321 --> 00:48:30,581

It's, it's gonna be your best

friend at 2:00 or 3:00 AM, trust me.

00:48:31,061 --> 00:48:31,481

Yeah.

00:48:32,541 --> 00:48:33,251

Absolutely.

00:48:33,761 --> 00:48:35,961

Well, thank you again,

Tim, so much for coming on.

00:48:35,971 --> 00:48:36,891

I appreciate you.

00:48:37,991 --> 00:48:38,131

Thanks for having me.

00:48:38,191 --> 00:48:38,811

And you all…

00:48:39,481 --> 00:48:40,511

Yes, anytime.

00:48:40,511 --> 00:48:44,881

And you guys have a great week, and we

will see you back very, very, very soon.