1d • FOUNDATIONS
WEEK 1 — FOUNDATION POST
Week 1: Stability First
This week is about establishing a baseline.
Not improving yourself.
Not fixing anything.
Not pushing discipline.
Just stabilising the system.
Most men try to build discipline on top of a nervous system that’s already overloaded.
That doesn’t work for long.
When the system is regulated:
- decisions are cleaner
- follow-through is easier
- pressure feels more manageable
So this week, we start there.
Your only non-negotiable this week
Once per day, spend 5–10 minutes on a simple regulation breath.
That’s it.
No stacking habits.
No optimisation.
No intensity.
Breath Practice (Daily)
- Inhale through the nose for 4 seconds
- Exhale through the nose for 6 seconds
- Slow, quiet, controlled
- Seated or lying down
Longer exhales signal safety to the nervous system.
That’s the point.
If thoughts come up, let them pass.
You’re not trying to clear the mind — just slow the body.
One additional instruction
Pick one fixed time each day to do this.
Same place, same time.
Structure creates safety.
What to watch this week
Don’t analyse yourself.
Just notice:
- moments of tension
- urges to distract
- restlessness
- fatigue
No judgement.
No correction.
Awareness comes before change.
Posting (optional)
If you want to post in Check-ins, keep it simple:
- When you did the practice
- Whether you did it consistently
- Any noticeable shifts
Short. Factual. No essays.
Important
If you miss a day:
- don’t compensate
- don’t restart
- just continue
Consistency beats intensity.
We build from here next week.
Start today.
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WEEK 1 — FOUNDATION POST
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Male-only community focused on nervous system regulation and breathwork for men under pressure. Practical tools, no hype or performance.
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