Learn to quiet your mind and nervous system during extreme physiological stress, such as breath-holding, to develop a profound skill that reduces reactivity and stress in all aspects of life.
Actively practice the skill of down-regulating your nervous system to achieve tranquility, recognizing this as a crucial ability to counteract the constant pressures of modern life.
Intentionally establish and magnify an inner experience of trust through impeccable intention and prolonged attention, as this feeling is the supreme source of peace, patience, and clarity.
Take charge of intentionally shaping your inner experience, recognizing this ‘meta skill’ as the way to recondition yourself and gain power over your internal state.
When facing impatience, doubt, or negative thoughts, use these moments as opportunities to intentionally practice patience, self-confidence, and clarify your mind to foster a positive outlook.
View discomfort as a crucial learning opportunity, especially in practices like breath-holding, as mastering your response to it is the direct path to achieving deeper comfort and mental control.
Acknowledge that much daily stress is self-generated by your perceptions; utilize practices like breath-hold meditation to create and then manage internal stress, fostering inner freedom and bliss.
Dedicate time daily to self-care by intentionally turning inward, attending to your emotional and mental state, and practicing internal regulation to reorganize, clear, and pacify your inner world.
Focus on learning through direct experience and doing, rather than just reading, to build powerful inner reliance and self-confidence.
Focus on developing practical physical skills like running, swimming, or climbing, rather than just looking fit, to build inner confidence and a sense of capability for unexpected real-world challenges.
Embrace a sense of ‘physical morality’ by developing a baseline of real-world physical capabilities, enabling you to protect and assist loved ones in emergencies.
Cultivate a mindset where your primary desire is to be physically capable in the real world, ensuring your body is prepared to operate effectively should unexpected situations arise.
Prioritize building a strong foundation of natural movement capabilities before specializing in specific sports or fitness, ensuring comprehensive physical adaptability.
Actively maintain a diverse baseline of real-world physical capabilities, including running, climbing, swimming, and environmental resilience, as a core part of your identity and well-being.
Engage in more varied and adaptable movement to combat mental exhaustion and depression, as the human brain is fundamentally designed for complex movement in changing environments.
Choose to exercise outdoors in natural environments to benefit from fresh air, varied terrain, and diverse sensory stimulation, which provides holistic physical, mental, and emotional health benefits beyond indoor gym workouts.
Engage in breathwork meditation that does not involve hyperventilation to gain deeper insights, achieve greater calm, and more quickly access a state of inner peace by focusing on mental mastery rather than physiological tricks.
Begin by incorporating simple natural movements like moving on all fours, balancing, hanging, or lifting and carrying objects into your daily routine, or join your children in their play.
Incorporate natural movements like jumping, deep squats, or crawling into your routine, even at home or in a park, without needing special equipment, and give yourself permission to move freely.
Approach movement with the same curiosity, playfulness, and willingness to experiment and fail as a child or young animal, repeating actions to master your body naturally.
Choose physical activities that you genuinely enjoy, as this significantly increases the likelihood of consistent practice compared to activities that feel like a chore.
Engage in natural movement with full mindfulness and presence, focusing on the intention and efficiency of each action, which fosters deep satisfaction and enjoyment, even during difficult moments.
Actively expose yourself to diverse and unpredictable natural environments to enrich your movement experience, build versatility, and enhance adaptability beyond familiar, controlled settings.
Do not separate desired physical outcomes from the natural, enjoyable processes that lead to them; instead, focus on engaging in natural movements for their inherent satisfaction.
If you’re feeling depressed and unmotivated, start moving first, even minimally, as this will lead to fitness and improved mood, rather than waiting to feel fit before initiating movement.
Practice sitting down from a standing position and getting back up without using your arms to assess your basic functional movement and identify areas of stiffness or imbalance.
When you identify a physical incapability in a real-world context, such as open water swimming, actively seek lessons and practice to gain competence and build confidence.
Promote and engage in outdoor play in natural environments, allowing for free exploration and development of versatile movement skills, as opposed to limiting activity indoors.
Engage in intense meditative practices, such as breath-hold work, to enhance your ability to quickly and easily access deeper meditative states in all forms of meditation.
Engage in breath-hold work practices to naturally reduce your resting respiratory rate, aiming for fewer than 10 breath cycles per minute, which improves overall physiological and mental well-being.
Access the free 10-minute breath-hold initiation exercise at breathholdwork.com to practice slow breathing and breath-holding, which can significantly improve sleep quality.
Get 30% off Irwin LeCour’s online Breath Hold Work meditation course or live program by visiting breathholdwork.com and using the code LIVEMORE30.
Focus on the pure, unquantifiable experience of overcoming challenges and building resilience, rather than getting caught up in tracking data or external metrics.