Hey Fam, I hope everyone is doing well and had a beautiful start to the year. This month is about moving and focusing on NASAL BREATHING. I'd like for y'all to challenge yourself to do 20 mins of cardio (bike, run, ski, row, walk, jog, hike, ruck) but focus on breathing in and out of your nose. During the 20 mins, I'd like you to intensify your movement 5 times for 1 min and then down-regulate only using Nasal Breathing, I'm excited for this one. Enjoy, and let me know how you do.

This month is DRY JANUARY and I invite you to participate with me. We are lucky to have @Joe Reyes from BEST DAY BREWING, which for me has the best non-alcoholic beers on the market. Of course, there are many options out there but this is my favorite. If you are not a beer drinker, some wines and spirits have come out that are also non-alcoholic. Check them out. This is not just about not drinking alcoholic drinks but also about disinflamming your body and also creating new habits. Overall, you will feel and breath a lot better with less alcohol in your system.

Today's focus is on relaxation. We will do 7 mins of the following breathing technique (morning and afternoon or in response to a stressor): 4 second inhale 5 second hold 6 second hum with your mouth closed ( you should be allowing the air to exhale through your nose as you hum, you will feel a vibration in the back of your throat) Humming is important in breath work practice to help stimulate the vagus nerve, which activates the parasympathetic nervous system, leading to relaxation, stress reduction, improved mood, and potentially even better breathing and cardiovascular health by increasing nitric oxide production in the nasal passages; essentially putting your body into a "rest and digest" state.

Today's focus is on STRESS RESPONSE. When you are feeling any situation where the stressors around you, physically or mentally, are overwhelming I'd like for you to take a moment and do the following breathing pattern: 4-7-8 Breathing Technique This is a simple yet powerful method that can help calm your nervous system. 1. Inhale through your nose for 4 seconds: Focus on breathing deeply into your diaphragm, not just your chest. Feel your abdomen expand as you breathe in. 2. Hold your breath for 7 seconds: This pause allows the oxygen to circulate and helps calm your mind. 3. Exhale slowly through your mouth for 8 seconds: Make a whooshing sound as you release the air slowly. Focus on relaxing your body as you breathe out. How to Practice: - Find a comfortable seated position with your spine straight. You can close your eyes if it helps you focus. - Repeat this cycle for at least 4-5 rounds. As you get more comfortable, you can increase the number of repetitions. - Try to practice it 2-3 times a day, or whenever you feel stressed, anxious, or overwhelmed. Why It Works: - The 4-7-8 pattern encourages full oxygen exchange, helps slow the heart rate, and promotes relaxation. - It activates the parasympathetic nervous system, which is the part of your nervous system responsible for relaxation and recovery. This technique is simple, but it can significantly reduce stress and help you regain a sense of calm in tense situations.

Today's breathing exercises are based on PERFORMANCE. We will do 6 rounds of breath holds to improve our Co2 Tolerance. *Please do not do any of these exercises while driving or operating heavy machinery. Round 1: 1 min breath hold Round 2: 1:15 min breath hold Round 3: 1:30 min breath hold Round 4: 1:45 min breath hold Round 5 : 2:00 min breath hold Round 6: 2:00 min + breath hold Recovery between sets are 1:1 (Thank you to @Megan Trombley for reminding me about this) please share your best times. Also, the best way to do this breathing practice is lying down on the floor and focusing your mind on a special event or day, something that brings you joy or for me, I recall names of people using the alphabet.