I'm 28. Stress & anxiety controlled me for years until I discovered breathwork. After 4 years studying nervous system specialists, scientists & elite athletes, my toolbox is full of breathwork hacks. Here's my top 4 techniques you can use anytime, anyplace to return to calm:

Novak Djokovic says breathing is the most underrated skill in elite performance. He uses conscious breathing before every important point of every match he plays. He says it's the one tool that instantly brings him back into the present moment. "It works on any level for anybody in any field of life. Just be conscious of the breath, being present." Djokovic says most people take breathing for granted because we do it automatically. The moment you make it conscious, your brain stops being impulsive and you start to see things from a different perspective. When asked for the three lessons he would leave the world with, his answer was simple. 1) Love fully 2) Live freely 3) Breathe deeply The simplest skill at the center of the most dominant tennis career in history is something most people never bother to train. — Novak Djokavic (@DjokerNole) on Lewis Howe's (@LewisHowes) podcast PS: B2C health apps, brand or info founders: Want 𝕏 content that puts your product in front of hundreds of thousands of your dream customers every single day? Keep reading. In only 55 days, we grew this account to 10.1K followers and 37.3M impressions. We're looking to take 2 more clients in the health space to run this exact playbook. If you're ready to grow on 𝕏, let's chat: cal.com/goku/30-min-meeting

I can confirm that 10 minutes a day is enough to completely move out of a state of anxiety and even irritability

Boredom is where the subconscious finally gets a word in

Finding 10 minutes a day to move out of sympathetic overdrive into rest & digest parasympathetic paradise. Easiest place to start? 4 second inhale. 6 second exhale. 10 minutes a day. Just you, your breath and the present moment. Do not underestimate this.

Michael Phelps won 23 Olympic gold medals using a mental technique most athletes ignore: "The biggest thing that really separated me through my career was my mental game. Everything that was in between my ears." Michael explains how he used visualization: "When I would visualize, I'd visualize every single thing getting up to a meet, probably a month or so in advance. What could happen. What I want to happen. And what I don't want to happen. Because when it happened, I was prepared for it." He describes the goal: "When I got to a swim meet, there's nothing I can control at that point except what I do. I can't control what anybody else does. So I want to know how the race could go, how I don't want the race to go, and in a perfect world, how the race should go. So I could get behind the block and not have to think about anything." His coach Bob Bowman reveals how they trained this skill: "When Michael was young, I gave his mom a book of progressive relaxation. Before he'd go to bed at night, she would read this progression of things: clench your fists, work through your whole body. He got so good she'd just open the book, say two things, and he'd be asleep." Bowman explains why visualization works: "The brain cannot distinguish between something that's vividly visualized and something that's real. By the time Michael steps up on the block at the Olympics, he's swum that race hundreds of times in his mind. All he has to do is shut everything down and it goes on autopilot." Michael adds the key detail most miss: "When I would visualize, it would be what you want it to be, what you don't want it to be, what it could be. So you're always ready for anything. If I have a suit rip, fine, I need another suit, put it on. Any small thing that could go wrong, I'm ready for."

From personal experience, the life hack everyone should know is finding 10 minutes a day to move out of sympathetic overdrive into rest & digest parasympathetic paradise will transform your relationship with stress and anxiety. 4 sec in. 6 sec ex. 5 mins a day. Just try it.

Actively dropping my resting heart rate before bed using breathwork, creating parasympathetic paradise has transformed my sleep. Do this tonight & you’ll understand how much control you’ve been missing. 4s in. 6s ex. 5 mins. Give this a try tonight. Game-changer.

Trust me when I say. - 10 minutes of daily breathwork. - Finishing your morning shower with 60 secs of cold. - Journalling your thoughts everyday. Will lead to 100x better stress management & reduced anxiety. Compounding these daily habits will provide life changing results.

[NEW ESSAY] Short rant on stress and cortisol spikes. We're dealing with a spiritual problem that influences our biology. Be not afraid, you'll be ok. 🔗👇

Shifting from scrolling through X to Substack has had a profound effect on my daily mental health. I’d highly recommend you do the same. You can find my Substack by heading to the link in my bio.

From personal experience, the best way to self-regulate your anxiety is finding 10 minutes a day to move out of sympathetic overdrive into rest & digest parasympathetic paradise. 4 second inhale. 6 second exhale. 10 minutes a day. Just try it. You’ve nothing to lose.

As a breathwork coach, the best way to reset my nervous system is finding 10 minutes a day to move out of sympathetic overdrive into rest & digest parasympathetic paradise. Easiest place to start? 4 second inhale. 6 second exhale. 5 minutes a day. Just try it.

timeline cleanse. This is always an incredible reminder