Practice box breathing for 5-20 minutes daily, using a 5-second inhale, 5-second hold, 5-second exhale, 5-second hold (or 10-second intervals), to gain tremendous benefit and combat post-lunch mental lag.
Engage in cyclic hyperventilation for about a minute, then exhale and hold your breath for 15-60 seconds, repeating for about five minutes, to potentially increase alertness, reduce stress triggering, and improve cognitive focus.
If experiencing anxiety and hyperventilation, practice breathing slower to restore CO2 levels back to normal, which can provide relief from anxiety.
When learning new information, practice nasal breathing rather than mouth breathing, as studies suggest it can lead to better memory encoding and recall.
Consider supplementing with magnesium threonate, which effectively crosses the gut-blood barrier, to potentially improve cognitive function, slow cognitive decline, and enhance sleep quality. Start with a half dose to assess tolerance and blood magnesium levels.
Utilize Yoga Nidra or Non-Sleep Deep Rest (NSDR) protocols, even for a short 10-minute session, to greatly restore levels of cognitive and physical energy.
Dissolve one packet of Element in 16-32 ounces of water first thing in the morning and during physical exercise to ensure adequate hydration and electrolytes for optimal brain and body function.
Consider taking Athletic Greens once or twice a day to cover basic nutritional needs, make up for deficiencies, and support microbiome health with probiotics.
Supplement with Vitamin D3 and K2, as D3 is essential for brain and body health (many are deficient), and K2 regulates cardiovascular function and calcium in the body.
Consider joining Our Breathwork Collective to learn or teach breathwork, as it offers daily live guided sessions, an on-demand library, and free workshops developed by experts like Dr. Feldman.