Hey, Hero!
Michael here. ✌️
It’s time for another key Fundamental
Practice: Breathing.
Here’s what it looks like:
Breathing Optimally = REQUIRED Fundamental
The daily target is to practice Optimal breathing for at least 3 minutes.
1 - Breathe in through the nose, calmly and quietly.
2 - Down into your belly, using your diaphragm.
3 - Exhale for slightly longer than your inhale.
Aim for between 3.5-5 breaths per minute. (Note: in for six, hold for one, out for eight — 6-1-8 — is four breaths per minute.)
Learn more in this week’s Mastery Series Module VI: The Fundies — Part 5: Breathe. (Plus, here’s Luminary Guest Faculty member and world-renowned breathing expert Patrick McKeown teaching our community how to take an Optimal breath.)
📱 Using the Heroic App? Add a target 🎯 for "Breath Training" under your Energy Protocol.
Now…
Let’s take one Optimal breath together!?
In through the nose, calmly and quietly, using the diaphragm.
Hold, for a beat.
Out back
through the nose, extending your exhalation longer than your breath in.
😊
And… here’s what’s happening this week in Heroic Coach:
Actions:
Watch: Module VI: The Fundies - Part 5: Breathe. (PDF of the poster + worksheets here). Having explored the 80/20 of Eating, Moving, and Sleeping, we turn our attention to another potential contender for the title of "most important fundamental." We learn how to Optimize our breathing (through the nose, deep into the belly, with long exhales) all day, every day, and how to train our tranquility with this ticket to self-mastery.
Practice: Spend at least 3 minutes per day practicing Optimal Breathing. (You can stack it with meditation, journaling, napitating, exercising, going to sleep… anything!)
Connect with your Heroic Buddy.
Heroic Buddy Prompts
1 - What’s your optimal breath count?
2 - What activities are you going to use as opportunities for intentional breath training?
3 - # 1s x 3: How’s your #1 self-care habit going? What’s the #1 thing that would have the biggest positive impact if you STARTED doing it? And the #1 thing that would have the biggest impact if you STOPPED doing it?
Live Calls Happening This Week:
Inhale. Exhale. Repeat.
Love + Soul hugs + High fives 🙌
-Michael and Team Heroic Coach
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