Primal Breathwork, Hong Kong (2026)

07/01/2026

𝗙𝗔𝗦𝗖𝗜𝗔 🕸️ A continuous network of collagen-rich connective tissue extending throughout the body. It forms a three-dimensional web-like matrix that surrounds and penetrates every muscle, bone, nerve, blood vessel, and organ. Research highlights its dynamic properties, including piezoelectric effects (generating electrical signals under mechanical stress), adaptability to loading, tensegrity-based structure, and roles in force transmission and tissue healing.

𝗧𝘆𝗽𝗲𝘀 𝗼𝗳 𝗳𝗮𝘀𝗰𝗶𝗮 Classified into layers such as superficial fascia (under the skin, often containing fat), deep fascia (dense layers enveloping muscles and forming compartments), visceral fascia (suspending organs), and parietal fascia.

𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝘀 𝗼𝗳 𝗳𝗮𝘀𝗰𝗶𝗮
▪️Support and Protection: Provides a structural framework that maintains body shape and protects tissues and organs.
▪️Movement and Flexibility: Enables smooth gliding between structures, reducing friction for efficient motion.
▪️Force Transmission: Distributes muscular forces across the body via myofascial chains, supporting coordinated movement (backed by dissection and biomechanical studies).
▪️Sensory Perception: Packed with mechanoreceptors and nerve endings contributing to proprioception and interoception.
▪️Fluid Dynamics: Channels lymph and interstitial fluids, aiding circulation, hydration, and waste removal.

The fascial system operates on tensegrity principles, where continuous tension in soft tissues balances compression in bones for resilient, load-distributing stability. Emerging studies also point to its involvement in cellular signaling and repair processes. Your body’s fascia is a dynamic, interconnected system essential to movement, sensation, and overall integrity.

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02/01/2026

10 years of getting my ass kicked in Brazilian JiuJitsu

Kaleidoscope of injuries: ribs, back, fingers, toes, ankles, mcl, lcl, acl

… here’s to another 10 🤙🏻

31/12/2025

After 20 years locked in a cramped zoo enclosure, this rescued bear known as Ina got moved to a wide-open sanctuary, but years later, it keeps pacing in these tight, repetitive circles like the old cage is still there. When a bear walks in circles, especially in captivity, it’s usually a sign of zoochosis, a kind of psychological distress that leads to repetitive behaviors like pacing or swaying from confinement, lack of stimulation, or stress.

As humans we pick up our core behavioral patterns early on, and cellular biologist ’s research shows how kids from ages 0 to 7 absorb experiences straight into the subconscious, like a sponge taking in everything around them. Those early years set up programs that run on repeat, shaping how we react long after the tough times are over.

It’s similar to how the default mode network, or DMN, works in our brains, a set of regions that lights up when we’re zoning out or lost in thought. It drives rumination, pulling us back into old stories, self-doubt, and those familiar emotional ruts that feel hard to escape. The DMN sticks to what’s known, even if it’s holding us back.

The good news is our brains aren’t fixed forever. Thanks to neuroplasticity, we can rewire those pathways by actively disrupting the old loops. When we use tools that help interrupt the automatic patterns and it allows us to build healthier ones that actually serve us. Over time, these efforts create fresh neural connections, letting us respond differently and step into more freedom.

👉🏻 Comment 𝗖𝗔𝗟𝗠 below for breathing exercises that put our nervous system into a state of safety that can help begin the journey of transformation. We’ll DM you our FREE breath guide!

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29/12/2025

𝗧𝗵𝗲 𝗩𝗮𝗴𝘂𝘀 𝗡𝗲𝗿𝘃𝗲 is your body’s longest cranial nerve, running from the brainstem through the neck, chest, and abdomen. As the key player in the parasympathetic nervous system, it helps regulate heart rate, digestion, inflammation, and mood. It essentially acts as a natural brake on stress.

Vagus nerve stimulation (VNS) boosts its activity, either medically with implanted devices or naturally through simple techniques. Research shows it can reduce anxiety, improve heart rate variability, lower inflammation via the cholinergic pathway, and enhance overall resilience.

Here are evidence-based ways to stimulate it daily:
🫁 Deep diaphragmatic breathing: Inhale slowly through the nose for 4 counts, hold 4, exhale for 6-8. This creates pressure changes that directly activate the nerve, promoting calm.
🧊 Cold exposure: Splash your face with ice-cold water or end showers with 20-30 seconds of cold. It triggers the dive reflex, strongly engaging the vagus to slow heart rate.
🎶 Humming, singing, or gargling: Vibrations from your vocal cords and throat muscles stimulate vagal branches. Try humming a low “om” or gargling vigorously for an instant boost.
🫂 Laughter & connection: Genuine laughs or positive chats with friends raise vagal tone, as shown in studies linking social joy to better heart rate variability.
💆‍♂️ Gentle neck or ear massage: Lightly rub the sides of your neck or outer ear to tap into vagal pathways. This mimics clinical auricular stimulation.

👉🏻 Comment 𝗖𝗔𝗟𝗠 below for proven breathing exercises for vagus nerve stimulation. We’ll DM you our FREE breath guide to start your journey!

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27/12/2025

𝗛𝗼𝘄 𝗯𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 𝗶𝗺𝗽𝗮𝗰𝘁𝘀 𝘁𝗵𝗲 𝗵𝗲𝗮𝗿𝘁 🫀🫁
The heart and lung interplay occurs due to their anatomic location: they both occupy the same thoracic cavity, connected via blood vessels. The heart, encased within the pericardium, is nestled within the thoracic cavity, positioned atop the diaphragm.

Because of this housing of the heart within the thorax, the heart can be described as a “pressure chamber within a pressure chamber”. Pressure changes within the thoracic cavity during the respiratory cycle affect the pressure systems to the heart and from the heart to the extra-thoracic spaces but do not alter the intrathoracic vascular relationships.

During 𝗶𝗻𝗵𝗮𝗹𝗮𝘁𝗶𝗼𝗻, as the diaphragm descends, it increases intra-abdominal pressure, promoting venous return to the heart and augmenting cardiac preload. This enhanced preload stretches the myocardium.

During 𝗲𝘅𝗵𝗮𝗹𝗮𝘁𝗶𝗼𝗻, as the diaphragm ascends, intra-abdominal pressure decreases, reducing venous return to the heart and diminishing cardiac preload.

In the video Stanford University Medicine neuroscientist Andrew Huberman explains this relationship.

👉🏻 Comment 𝗖𝗔𝗟𝗠 below for breathing exercises that help to slow the heart rate and improve HRV. We’ll DM you our FREE breath guide to start your journey!

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♡ Video

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26/12/2025

𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 & 𝗕𝗥𝗘𝗔𝗧𝗛𝗜𝗡𝗚 📉💨
Did you know: you breathe out most of your body fat?

When your body burns fat for energy, it goes through complex metabolic processes. The final step in that process is exhalation. Here’s the science:

🧬 Fat is stored as triglycerides (glycerol + fatty acids). During fat metabolism, these molecules break down and enter pathways like beta-oxidation and the Krebs cycle (citric acid cycle).

⚙️ These pathways generate ATP (energy) and produce carbon dioxide (CO₂) and water as byproducts.

🫁 The CO₂ is transported via your bloodstream to your lungs and is exhaled with every breath.

🧪 According to a study published in the British Medical Journal (2014):
➡️ 84% of the mass of fat is exhaled as CO₂
➡️ Only 16% exits through fluids such as urine and sweat

Your breath is literally your fat loss exit door.

🔬 This is why optimal breathing, meaning slow, nasal, deep, and efficient, can help optimise fat metabolism and CO₂ clearance. This doesn’t mean to immediately huff and puff more or faster! It means breathing optimally can support the very system that eliminates fat from the body.

Your lungs are not just for oxygen intake. They are the primary fat release organ.

👉🏻 Comment 𝗖𝗔𝗟𝗠 below for proven breathing exercises to reduce stress, ease anxiety, and sleep better. We’ll DM you our FREE breath guide to start your journey!

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📖 Research: www.bmj.com/content/349/bmj.g7257

🎥 Visual by .official

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24/12/2025

𝗧𝗵𝗲 𝗣𝗼𝘄𝗲𝗿 𝗼𝗳 𝗚𝗿𝗮𝘁𝗶𝘁𝘂𝗱𝗲 🙏🏻💗
➖ Video 1 min 20 sec ➖

Dr. Masaru Emoto was a Japanese scientist known for his pioneering work on the effects of human consciousness on water. His book, The Hidden Messages in Water, explores the impact of thoughts, words, and emotions on the molecular structure of water.

His famous experiments showed that water exposed to positive emotions like “gratitude” formed beautiful crystals, while negative emotions led to distorted shapes. In one experiment, cooked rice in jars labeled with positive words fermented pleasantly, while rice with negative labels turned foul. These findings suggest our emotions and intentions can impact physical health, as our bodies are about 60% water.

Practicing positive thoughts and gratitude can foster well-being, while negative self-talk can lead to disturbances. Dr. Emoto’s work emphasises the profound impact of our internal dialogue on our bodies, literally.

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♡ Video: Dr. Emoto

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22/12/2025

In this heartwarming moment, a six-year-old brother gently guides his four-year-old sibling through a few slow deep breaths, averting a full-blown tantrum. It’s a beautiful example of 𝗰𝗼-𝗿𝗲𝗴𝘂𝗹𝗮𝘁𝗶𝗼𝗻, where one person’s calm presence helps steady another’s emotions and creates a real sense of safety and connection.

Co-regulation is key in early emotional development. When caregivers or even siblings consistently model calmness during big feelings, kids gradually learn to manage those feelings on their own. Over time, this builds resilience, healthier relationships, and stronger mental well-being.

Breathing plays a big role here too. Slow, deep breaths activate the vagus nerve, boosting the parasympathetic nervous system. That helps dial down the stress response, lowering heart rate and bringing the body back to a calmer state. Studies show this increases heart rate variability and vagal tone, clear markers of better emotional regulation.

When we teach kids these simple breathing tools young, it can set them up with tools for life. They grow into adults who handle stress more easily and relate to others more smoothly. And for parents? Fewer meltdowns mean a calmer home especially during the festive season.

👉🏻 Comment 𝗖𝗔𝗟𝗠 below for breathing exercises to calm and regulate the nervous system. We’ll DM you our FREE breath guide to start your journey!

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Primal Breathwork

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