This morning, I went with my dog in the car to a forest here nearby, and I just clicked the first thumbnail I saw in my YouTube feed. This was a podcast from Jay Shetty with Wim Hof. I really love Wim Hof! And in the future I'm going to do his instructor course as well, but it's quite the investment. I really wanted to share this podcast, and I am not going to say too much about it, but this guy is just so inspiring, and it's so simple! I would say just see it for yourself. Have a great week everybody! Breathe well. 🌿

Yes! It is Friday again! Time to count our successes and stack our wins. How did everybody's week go? Anything you're proud of? Anything you did that really moved your life or your business forward? Share it with us below 👇 No matter how big or small 💪

As some of you already know, I have found a new job to do alongside this, which gives me some stability. I started this week in a spa and wellness resort here in the Czech Republic, in a kitchen preparing food. I have been there quite a few times with my wife as a guest, and that experience, of course, was very relaxing, so I thought this job would be pretty "relaxed" as well 😅 However, just a week before I officially started, the manager asked me whether I was prepared to do 12-hour shifts in my first month and I said yes as I want to prove myself because I really want to work here, as it also has a lot of opportunities for my breathwork expertise.. But the job is really intense and really tough, and also everything is in Czech (a language that I am still learning) I have never done 12-hour shifts before. The last three days I've been working there, and I got a lot of information. There is a lot I have to learn, as I don't have any experience in working in the kitchen, there is time pressure. There is a language I need to master, and those 12-hour shifts were killing my feet. My feet genuinely did hurt 😖 But I was stubborn, and I kept walking on bare feet because we are allowed there to walk on bare feet, and I wanted to train my feet to become more resistant. But also yesterday was the first day that it became a little bit more busy. I got instructions from the main chef that I needed to work a little bit more structured and a little bit faster because the clients were waiting too long for their food 🥗 But here is the good part: a few years ago, I would have got frustrated, become stressed, maybe even quit: "thinking this is not for me" - Now I was just able to stay calm and just push through 🧘💪 And this feels like an amazing victory! 🏆 This is exactly what I have been consciously working towards, become more resilient and stronger. This is exactly the reason I push myself through discomfort, also in the moments that I don't really need it: This is why I do cold showers every morning even if I don't feel like it, this is the reason why I make my workouts just a little bit too challenging, so I really have to push myself through.. This is also the reason that when I do my breathwork sessions and I become restless or bored, I stay seated, till the bell goes off. This is the reason that when I go hiking, I take some weight with me in my backpack, so the hike becomes really challenging and sometimes even painful.

Yeah, this one is pretty simple, but I practice this one almost everywhere, because for me, this is really the core breathing exercise for calming down. I use it in my breathwork sessions. I use this one under a cold shower to calm myself down, and I use this one when my day becomes stressful. I apply this technique anywhere 💪 So here's how this works: When we breathe in, our heart rate goes up, and when we breathe out, our heart rate goes down, so that means when we make the exhale longer than the inhale, we are slowing down our heart rate overall, which is, of course, automatically calming us down 🧘 Now you can do this in all kinds of ratios. You can do it in the 4:8 ratio, 3:6, It does not really matter. It's what suits you best. Extra pro tip: If you add a short breath hold at the bottom and the top of your inhale, you let the CO2 in the blood rise a little bit, which widens your blood vessels and lowers your blood pressure.🫀 I know it's not the most exciting breathing technique, but it's pretty damn effective. 🤷‍♂️ I would recommend trying it for a couple of minutes a day, and you will notice how calm you feel afterwards. 🙏 And if you want to be guided through this practice, you can do this together with me by checking out the following YouTube video 👇 Have a great day. Breathe well. 🌿

I am now still reading Can't Hurt Me from David Goggins. It really gave me great insights on how to build mental resistance by challenging yourself and pushing yourself a little bit further... I could have been finishing the book already, but in all honesty, I've been very busy last weeks with my outreach to grow this community. My daughter is here, but from tomorrow I will get back into my old habit systems again, although with some changes, because I will start a new job tomorrow - but a minimum of ten pages a day. And the next book I'm going to finish is one I already started in, but that is about free diving breathing techniques, as I want to get into free diving 🤿 I think the book is very interesting because it also overlaps with the breathing techniques I'm already applying and teaching... So, just curious what kind of book are you reading at the moment? 🫵