This time I'm going for a technique that I use every morning in the beginning of my breathwork session. The technique is called: Kapalbhati. You can practice this by doing quick forceful exhales by pushing the air out with your diaphragm, and then let the air naturally flow back in again, and then I do three sets: 1. The first set: I do 60 breaths. 2. The second set: I do 80 breaths. 3. The third set: I do 100 breaths. And you can do it as quickly as you prefer. You can do one breath every two seconds, or you can do two breaths every second. It's all up to you. This is a perfect technique to clear your mind, to cleanse the body as you get the blood pumping, and to get focused. I'll post the video here so you can practice it with me, and in this video I do it quite slowly, but you can make it as fast as you can for yourself. 🫁 Have a great day! Breathe well.🌿

I want to start working even more on my resilience of the nervous system and my stress resilience in combination with breath work 🫁. So I ordered "The Plunge", a cold-tub with an automatic chiller.. So working towards this, I often now start my day with a cold shower right out of bed, just to get used to the idea to "Eat the frog" immediately early morning. Even though often it's really hard to set my mind into getting into a cold shower immediately after I woke up, But the feeling afterwards is amazing, and I always feel like the hardest part of the day is already over. 💪 After the shower, I drank one coffee and I jumped in the car heading to the forest, I wanted to be there early because here the holiday season has already been started. The forest I go to is one of the most popular forests in the Czech Republic. I know some remote corners where nobody comes, but now I found this awesome spot (see video) and people might come there. I wanted to be there before other people were there. And I spent some time recording some content for YouTube 📹 So, 7 a.m. in the morning, I already did half the things I planned for myself to do today ✅ This is why I get up early and do the hardest things and the most important things in the morning right away. Now the rest of the day, some last iterations and adjustments to my core offer, then that's ready and I can send it back to my coach for review, and the rest of the day I will be just spending time reading a book, practicing some breath holds, maybe going for a walk, and just chill and preparing for the next week. Looking forward to the next week. I'm curious: what is the thing you are going to focus on next week? Let us know in the comments below. 👇

It is Friday again! 🥳 And we can have a look back at our weeks!! What is one win you had last week? Doesn't have to be big, even the smallest things that move us forward, can be considered as a win 💪 Have a great weekend! Breathe well! 🫁

The technique for this week is: Nadi Shodhana or "alternate nostril breathing" 👃 This is a perfect technique to calm the body and the mind down or when you need some focus or clarity. The technique is practiced by breathing through one nostril at the same time and then focus on the air coming in through your nostril and then passing your brain and follow it into the belly, trying to slow down the breath as much as possible and then you can either keep breathing through one nostril or you switch nostrils with every breath.. Fun fact: and this is also scientifically proven, but when you breathe only through your left nostril, it is calming, they also call it the "Moon side" 🌙 and breathing only through your right nostril is activating, also called the "Sun side" ☀️ Hence, when you switch sides every breath, this technique is so balancing ⚖️ Here's a video when you want the exercise more explained in detail: Have a great day, Breathe well.🌿

As I told you earlier, I was going to work with a coach that is going to help me set up my whole breathwork business and building this community 💪 So after two months of waiting, this one-on-one coaching program finally started! Last Friday I had a three-hour discovery call, and we made big progress. We worked on finding the ideal client, the niche, the transformation statement... Now we are kind of clear on that. I have to start working on my offer, "so what am I going to offer my future clients?" So I decided to use this Sunday to lock-in, to spend all morning working on this offer, like really moving the needle. It is maybe not that visible here in the community yet, but that will come soon. But this program is built around moving forward the business every day. So I'm just curious: what are you locking in? What do you want to really move forward with this day or in the coming week? Let us know in the comments below. 👇