Learn How To Breathe | EP 025

In this episode, Phil emphasizes the importance of mindfulness and being present over achieving material success. He guides us through breathing exercises and meditation to help us connect with ourselves and find peace in the present moment. Drawing inspiration from monks' simple yet content lives, Phil encourages us to embrace solitude, mindfulness, and self-care, to discover true happiness within. He ends with urging us to prioritize our well-being and encourages us to apply these lessons in our daily lives for a more fulfilling life.

Welcome to The Phil Bohol Show, hosted by USMC veteran, mindset coach, sales expert, self-made entrepreneur, husband, and father, Phil Bohol. On this podcast, we don't just offer strategies — we offer a war cry, a call to arms, a challenge to rise, to break free from the shackles of mediocrity. You’ll learn the raw truth on how to break your limitations, scale your business to 7-figures, and level up every area of your life. Together, we won't just face challenges. We will crush them. Relentlessly.

Timestamps:

(00:54) - The Lost Art of Being Present

(03:40) - Mastering Mindfulness

(15:04) - The Ultimate Path to Inner Peace and Presence

(19:02) - Prioritizing Your Well-being in a Busy World

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Transcription:

[00:00:00] Remember that you're cultivating the most powerful version of you that can accomplish anything that they want in life.

But that accomplishment is nothing in comparison to the connection with self.

Nothing.

[00:00:30] What's going on you guys?

It's Phil Bohol and welcome to the Phil Bohol Show, where we have real talk about family, fitness, finance, and everything that would hold you back from leveling up in every area of your life.

And more importantly, how I personally got through them.

Everybody else in this world wants to bullsh*t you.

I'm here to give you the truth.

You guys have to start learning how to breathe.

[00:01:00] It's something that we're born with.

It's a gift that we're born with.

And what it does is it allows us to feel present in the moments, in the now.

I think we get too caught up in what we're trying to create, what we're trying to build, where we're trying to go.

We're always wanting something in life.

[00:01:30] But when you think about the best times in your life, weren't those times the times where all you were, was in that moment, in that second?

You weren't thinking about the past, you weren't thinking about the future, you weren't thinking about what you're going to do after this thing, you were just in the now.

[00:02:00] There's moments where I really do think about these times in my life where I was completely that way.

Because nowadays it feels like it gets harder to be present.

And don't get me wrong, I'm present, but I'm not present.

You know what that means.

[00:02:30] And when you really think about it, it is very sad.

Because your family remembers you being present.

They know that dad was there.

But you know that your mind was like drifting somewhere else.

And that's, I guess that's what makes it sad.

[00:03:00] Because the question is like, why don't you deserve to live life in the moment?

Why is it that out of everybody in the world, you are the one that has to suffer living in the future, living in the past, when all we have is right now, this moment?

There's so many things that you have to work through to break through.

[00:03:30] There's so many thoughts and there's so many emotions.

Sometimes what happens is they get stuck.

You can feel it.

If you guys ever do a breathing exercise where you just breathe, you put your hand on your chest, you feel it for your heart, and you breathe in, you breathe out.

You just do that multiple times over.

[00:04:00] Breathe in, breathe out.

And this time I want you to be more aware of how fast you breathe in because I want you to slow it down.

[00:04:30] So breathe in slowly, exhale slowly.

And I want you to practice slowing down time.

I want you to practice as you inhale, breathing and focusing on all of the air entering your lungs.

[00:05:00] And as you exhale, I want you to focus on all the air leaving your lungs, passing through your lips.

And I want you to be present for those moments.

So inhale slowly, exhale slowly.

[00:05:30] As you go through that, I just want you to start feeling around yourself inside.

Should look for the emotions.

I want you to feel it where you're feeling stuck.

I want you to feel it.

If there's something in your mind that that's distracting you, that's pulling you from being present.

[00:06:00] And if you were to just sit there with yourself, you sit in the quiet.

Sit in the peace, and you search, and you look.

Don't be afraid of judgment.

Don't judge yourself.

Just feel.

Just look.

And you just sit there with yourself.

[00:06:30] And as you sit there with yourself, I want you to, without opening your eyes, look around.

Where is your mind taking you?

It's okay to follow it now.

Where does the mind go?

[00:07:00] If the mind is supposed to be here in the now, just like a balloon, where does it fly off to?

Just follow it.

And as you find where that balloon is going,

I want you to just ask yourself, why?

Why is my mind going there?

[00:07:30] Out of all the places in the world and in life, why is my mind going there?

What'll happen is, you'll either see words, you'll hear words, or you'll hear a voice.

[00:08:00] It might be so faint, the words might be so small so you have to focus, you have to concentrate on why.

Why does the mind take you there?

What's coming up for you as the mind takes you there?

[00:08:30] Focus on zooming in on those words, focus on turning up the volume of that voice, without filtering, remember what that WHY is.

It might not make sense to you right now.

But it will.

Just don't forget what the words say or what the voice says.

[00:09:00] It's important.

Now I want you to come all the way back to the body.

Eyes still closed.

And I want you to just start scanning your body.

We found a good starting point for your mind, but now let's start scanning your body.

[00:09:30]

In your heart space, in your torso, in your legs, in your abdomen.

Your feet.

Just scan your body to see if there's something that feels stuck.

[00:10:00] And as you scan your body and you feel this resistance, you feel this weight, you feel something is there, I want you to just go to it.

Is it your heart?

Is it your lungs?

Is it your rib cage?

Is it your abdomen?

Where is this feeling of.

[00:10:30] Stuckness?

And I just want you to be aware of the feeling.

Because then I want you to go inside of the feeling.

If it's your heart, I want you to go into your heart.

[00:11:00] If it's your lungs, I want you to go into your lungs.

If it's your entire torso, I want you to go inside of your torso.

While you're in there, I just want you to look around.

I just want you to be aware of the color.

[00:11:30] I want you to be aware of the intensity.

Is it calm?

Is it chaotic?

Be aware of the energy that's there.

The color.

Is it blackness?

Is it gray?

Is it green?

Is it red?

Is it yellow?

Is it thick?

Or is it thin?

[00:12:00] Just be aware of every detail.

Now as you complete this scan, I want you to think about all those details.

And now I want to ask, I want you to ask yourself…

[00:12:30] Well how do you feel being in this space now?

What emotions are coming up for you in this space now?

Does the mind start going somewhere else again?

Or does it stay here?

What feelings come up for you in this space?

[00:13:00] And all I want you to do is to just become aware of all of these things.

Without opening your eyes yet, we're almost done.

I want you to slowly come back into the body.

[00:13:30] Slowly inhale and slowly exhale.

Inhale and breathe yourself back into your body.

Exhale.

[00:14:00]

Breathe one more time.

Inhale.

And as you exhale slowly just come back into the room.

[00:14:30] I just want you to be present.

I just want you to sit there.

I just want you to feel.

Everything you just felt.

I just want you to allow the mind to take you where it takes you.

I want you to allow your body to be where it needs to be.

I need you to allow your emotions to be and feel whatever they need to feel.

[00:15:00] See, I think that we're born with the gift of breathing, the gift of life, and sometimes it's so easy to think that life is out there.

Everything that we want is out there.

The thing that's going to give us this feeling is out there.

[00:15:30] The truth is, life is right now.

Life and the feeling that we seek was just given to us by the things we've already been born with.

The gift of life we've already been blessed with.

[00:16:00] So there's nothing more outside of us that can make us feel any more alive.

Accept the experience of life as we go through our own experience, just like we just did.

But it's so easy to get caught in the world.

So easy to get lost in the day to day.

So easy to get lost in the hustle and the grind.

[00:16:30] But what's important is to make sure that we learn most days, if not every day, to just breathe.

To just be, to just absorb, to understand that every breath that we take is a breath we can be grateful for.

[00:17:00] When you practice this, it's important that you practice it intentionally.

It's very important that you don't rush the process.

No matter how chaotic your life is.

[00:17:30] No matter how crazy your circumstances are.

It's important.

You are important.

And you have to remember that.

[00:18:00] So as you take the time to breathe and to get back to self.

Just remember that you're cultivating the most powerful version of you that can accomplish anything that they want in life.

But that accomplishment is nothing in comparison to the connection with self.

Nothing.

[00:18:30] I think this is why monks are some of the most peaceful people who have the simplest life, but always seem to be happy.

They seem to have figured out the thing that the world has not been able to figure out with all the busyness and the craziness.

[00:19:00] But through solitude and just time with self and meditation, somehow these monks have figured it out.

So what I want you to do is run through that exercise as many times as you need to and get to know yourself.

[00:19:30] You will be able to find what you need and you'll also be able to find how you can give that to yourself.

For me, it's as simple as getting a massage, getting a pedicure, something that I learned at the School of Infantry.

(Gotta take care of your feet. They'll take you everywhere that you go.)

[00:20:00] Disconnecting from the busyness of work, life, and being present to be present.

[00:20:30] Going fishing, going to the gun range, barbecuing.

It's the simple stuff for me.

In those spaces, that's where I'm the most me.

[00:21:00] I want you to find what spaces will help you take the mind and bring it back to the present so it's no longer a balloon that just tries to fly away.

And in that space that you found in the body where emotions are stuck, I want you to find out for you what you need to start healing.

And then make you a priority to get it done.

[00:21:30]

That's the show.

Don't just listen to everything I just f*cking said and do nothing with it.

Take everything you learned, go out and execute.

Send it.

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