Mindset Mondays: Breath Work

May 20, 2024

Mindset Mondays

Good morning!

“It is not death that a man should fear, but he should fear never beginning to live.”
Marcus Aurelius

The quote emphasises that the fear of never truly experiencing life should outweigh the fear of death itself. In my personal opinion, to embrace life fully, individuals must prioritise hitting the five pillars of motivation: challenge, purpose, progression, autonomy, and belonging. By focusing on these pillars, individuals can overcome fear, embrace life's challenges, and live with purpose, fulfilment, and joy.

Concept of the week:

Breath Work

With the latest Rokman Podcast episode featuring expert breath work practitioner, Chris Davies, dropping, I figured there's no better time than now to dive into the world of breath work.

We've all heard the age-old advice: breathe in through your nose, out through your mouth. Classic, right? But did you know this stuff goes way back, like ancient yoga and qigong old? And now, with dudes like Wim Hof making it cool, breath work is having a moment.

Its benefits are vast: improving respiratory and cardiovascular health, reducing stress, enhancing focus, and fostering emotional healing. By integrating breath work into daily life, individuals can access profound physical, mental, and emotional benefits. Whether through simple breathing exercises or advanced pranayama techniques, the practice invites us to explore the boundless depths of our breath and awaken to the fullness of our being.

Actionable Tips

Here's three practical breath work exercises you can start using today to discover your inner zen. "Ommmmmmmmm"

1. Morning Wake-Up Routine: Diaphragmatic Breathing
   Starting your day with a few minutes of diaphragmatic breathing can invigorate your body and mind. As you wake up in the morning, find a comfortable seated or lying position. Inhale deeply through your nose, allowing your abdomen to expand as you fill your lungs with air. Exhale slowly through your mouth, contracting your abdominal muscles to expel the air. Repeat this deep breathing pattern for 3-5 minutes to oxygenate your body, increase alertness, and reduce morning grogginess.
   
   
2. Nighttime Relaxation Technique: Box Breathing
   For a peaceful transition into bedtime, adopt the box breathing technique to calm your mind and prepare for a restful sleep. Sit or lie down comfortably. Inhale deeply through your nose for a count of four seconds, filling your lungs completely. Hold your breath for a count of four seconds, keeping your lungs full. Slowly exhale through your mouth for a count of four seconds, emptying your lungs completely. Hold your breath for another count of four seconds before beginning the next inhale. Continue this rhythmic pattern for several minutes, allowing your body to relax and your mind to unwind, promoting deeper, more restorative sleep.
   
   
3. Enhancing Fitness Performance: Nasal Breathing During Exercise
   During your exercise sessions, focus on nasal breathing to optimise oxygen uptake, enhance endurance, and reduce breathlessness. Nasal breathing regulates breathing patterns, increases nitric oxide production in the body, and filters and humidifies incoming air, enhancing lung function and oxygen delivery to muscles. Whether you're jogging, cycling, or weightlifting, prioritise breathing exclusively through your nose during low to moderate-intensity workouts. Consistent practice of nasal breathing during exercise can improve respiratory efficiency, enhance athletic performance, and promote overall well-being.

 

Rokman Podcast

Latest Episode:

Expert Breath Practitioner: How to Revitalise Your Health and Maximise Performance Right Now - Chris Davies

Join us as we delve deep into the world of breath work with renowned practitioner Chris Davies. Discover the transformative power of correct breathing as Chris explores the historical, scientific, and personal facets of this essential bodily function.

Subscribe here: YouTube, Spotify or Apple Podcasts

Rokman Challenge Series

Starting 1st June:

Relentless Challenge Series

Take on four unrelenting running and fitness challenges across four weeks to test and further the limits of your resilience around your everyday life.

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