✨ Sunday Shift & Nervous System Regulation Challenge

✨ Sunday Shift & Nervous System Regulation Challenge — Week 3

Happy Sunday shift day! And a special hello to our new members and you first Sunday Shift please comment below so we can welcome you 💛

🌟 1) The biggest distance between you and your goal is actually showing up. Not how well you do it. Not the intensity. Just putting it at the top of your list and trying. The more frequently you do that, every week, the more it compounds. The key is 1 consistent day a week. That can be Sunday but if you prefer posting and reflecting on Wednesday you be you. It resets every Sunday!

🌟 2) That's why we use the Good, Better, Best framework. We already plan for life to happen. Good is your hardest week version. and I mean it, if you wouldn't do it on your absolute hardest week ever, take it down a notch. Better is your average week. Best is your stretch goal when everything aligns. All the same flavor, just different levels.

✨ TWO OPTIONS: Choose YOUR Adventure

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✅ OPTION 1: Self-Led Vision

Use the Good, Better, Best framework to set your one focus for the week

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If you know exactly what you're working on, leave a comment below or create a post and use #ShiftCommitment. Tell us your focus and your Good, Better, Best.

If you're new and the whole framework feels overwhelming honestly just comment below and tell us what you're focusing on. That's the start. As you get comfortable things can always grow.

🔎 Not sure what your focus is yet? Start with one word. Post it below. That's enough. AKA Movement, Fuel, Mindset, Community, Stress, Sleep

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✅ OPTION 2: Nervous System Regulation Challenge

Week 3 — A new breathing technique (this one is personal)

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Hi friends 💛

Posting a little later than usual today because today was my figure skating showcase day. I restarted skating this year after a 20 year hiatus. My last competition was 2006. We are now March 2026.

I signed up on a whim with my girlfriends and honestly it felt like such a stretch at the time. When I was signing up, I had 2 year old and a 6 year old at home, two working parents. But I did it for me. One hour a week. And I am so grateful I did because it filled so many buckets. Movement in a big way, but also the social piece, the joy, the expression. All of it.

So if you're someone who has historically thought those years are behind you (the sports you loved). I just want to challenge that a little. I was in awe watching the other adults today. People who picked up skating in their thirties, people who always wanted to try it, people who just showed up and did the thing. Some of them competing on the Adult competition circuit and showcasing. It was everything and also just emotional seeing people put it all on the ice.

Okay. Week 3. We're building on what we've practiced.

Week 1 was noticing. Week 2 was experimenting with box breathing. This week I want to introduce you to a different technique, and this one is personal to me.

My dad is an Olympian and an Olympic level coach (Wrestling 🤼 ). Growing up before my skating competitions he would take me through breathing and mental rehearsal to help me get into the right zone. This is the technique he taught me from a very young age and it is still one of my go-tos.

Here's how it works:

Inhale for a count of 3

Hold — this part is intuitive, just hold until you feel ready to exhale

Exhale for double the count — so exhale for 6

That's it. If 3 and 6 feels easy, move to inhale 4, hold, exhale 8. Then 5, hold, exhale 10. The key is the exhale being double the inhale. That extended exhale is what signals the relaxation response.

The breath has so much research behind it. And sometimes it's just about finding the one that works for you. Box breathing is great for rhythm and focus. This one is great for quickly downshifting before a stressful moment, before bed, before a meal you know is going to be rushed.

Try it this week. See which one resonates more with you.

🌿 Reflection Questions

Choose one or all:

How did the breathing practice from last week go? Did anything shift?

Did you try the new technique this week? When did you use it?

Which breathing style feels more interesting to you now — box breathing or the extended exhale?

What's one moment this week where you caught yourself in the stress response and did something about it?

Comment below and leave a comment on someone else's too. That's where the real magic happens in this community. So happy you're here. 💛

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