Primal Breathwork, Hong Kong (2025)

26/11/2025

𝗧𝗵𝗲 𝗛𝘂𝗺𝗮𝗻 𝗡𝗲𝗿𝘃𝗼𝘂𝘀 𝗦𝘆𝘀𝘁𝗲𝗺 🪼
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Your nervous system is like the body’s command centre, controlling 🕹️ everything from movement 👣 and sensation✋🏻 to how we respond to stress 💢.

𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝘀 𝗼𝗳 𝘁𝘄𝗼 𝗺𝗮𝗶𝗻 𝗽𝗮𝗿𝘁𝘀:
▪️𝗖𝗡𝗦 (Central Nervous System): Comprising the brain and spinal cord, it processes information and directs actions.
▪️𝗣𝗡𝗦 (Peripheral Nervous System): Connects the CNS to the rest of the body, sending signals to and from organs, muscles, and skin.

𝗧𝗵𝗲 𝗔𝗡𝗦 (Autonomic Nervous System) – a critical part of the 𝗣𝗡𝗦 – regulates functions that happen automatically, like heartbeat, digestion, and breathing. It has two key branches:
1️⃣ 𝗦𝗡𝗦 (Sympathetic Nervous System): “Fight or flight” – kicks in when you’re stressed or in danger, preparing the body for action.
2️⃣ 𝗣𝗡𝗦 (Parasympathetic Nervous System): “Rest and digest” – activates when you’re safe and relaxed, helping your body recover and restore balance.

𝗧𝗵𝗲 𝗯𝗿𝗲𝗮𝘁𝗵 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗔𝗡𝗦
Breathing is one of the most powerful ways we can influence our ANS. Through conscious breath control, we can shift from the sympathetic (stress response) to the parasympathetic (relaxation response), helping to calm the nervous system, lower heart rate, and reduce anxiety.

Down regulating breathing exercises activates the parasympathetic system, helping with relaxation and restoring balance. This is why breath control is such a powerful tool in managing stress, enhancing focus, and promoting overall well-being. Next time you’re feeling overwhelmed, remember: your breath is literally right there under your nose and is one of the quickest ways to bring your nervous system back to balance 💨🫁⚖️.

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

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🎞️ .official

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25/11/2025

We often think of high-performance athletes or performers as reaching their level of attainment through sheer hard work and grind. While that’s true to a degree, one of the key elements of performing at their highest level is their ability to fully dial into the present moment. One of these athletes was the GOAT 🐐 of basketball 🏀 𝗠𝗶𝗰𝗵𝗮𝗲𝗹 𝗝𝗼𝗿𝗱𝗮𝗻.

This state of deep presence is often referred to as flow state, 🌊 a concept described by psychologist Mihály Csíkszentmihályi as “the state in which people are so involved in an activity that nothing else seems to matter; the experience is so enjoyable that people will continue doing it even at great cost, for the sheer sake of doing it.” The Flow Genome Project defines flow as “a state of effortless effort where time dilates, self vanishes, and performance skyrockets.”

This idea is deeply connected to the Taoist concept of Wu Wei (无为), often translated as “effortless action” or “action through non-action.” It’s the principle of moving in harmony with life rather than forcing or resisting. Bruce Lee embodied this philosophy, famously saying: “Be water, my friend.” Water flows effortlessly, adapting to obstacles rather than fighting them - just as great athletes, artists, and peak performers enter a state of flow where action becomes fluid, instinctive, and unhindered by overthinking.

Neurologically, this state occurs when the prefrontal cortex - the part of the brain 🧠 associated with self-doubt and inner chatter - quietens down, allowing the body and mind to work as one.

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

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🎞️ Documentary “The Last Dance”

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24/11/2025

BREATHING TECHNIQUE FOR LYMPHATIC DRAINAGE •
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Lymphatic drainage is crucial for reducing swelling and inflammation in all your tissues: face, legs and the organs internal to your body, as well as your brain. It’s crucial not just for aesthetic reasons (reducing puffiness of the eyes, etc.), but also for immune surveillance of infections.
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Lymphatic drainage is encouraged by low level muscular movement such as when you walk or do sustained cardio; there are also manual lymphatic drainage approaches like lymphatic massage.
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Yet one of the most effective ways to encourage lymphatic drainage is through diaphragmatic breathing.
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That is because a key reservoir for lymph fluid called the cisterna chyli, which resides in the abdomen, and when you do lymphatic breathing as described in this clip, it creates a pressure difference between the lymphatic vessels leading out of the chyli and the blood supply they feed back into (which are just below your clavicles). In other words, diaphragmatic breathing access as a sort of pump to encourage lymphatic drainage.
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So it’s encouraged to do a few rounds of diaphragmatic breathing a few times per day, especially if you’re not getting as much movement as you normally do, in order to encourage lymphatic drainage. Causes a meaningful increase.

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24/11/2025

5 Ways to Stimulate Your Vagus Nerve (Backed by Science)

Your vagus nerve is the master regulator of calm, rest, and recovery. Here are 5 simple but powerful ways to stimulate this nerve and shift into a parasympathetic state:

🫁 Diaphragmatic breathing
🥶 Mammalian dive reflex
👁️Lateral eye movements
🕉️ Humming or chanting
🫂 Safe social connection

These aren’t just hacks they’re deeply rooted in neuroscience and physiology. By enhancing vagal tone, you increase heart rate variability (HRV), lower stress, improve intuition, and support emotional resilience. Give them a go next time you need to down regulate and find your calm.

👉🏻 Comment 𝗖𝗔𝗟𝗠 below for breathing exercises to stimulate your vagus nerve and improve your vagal tone. We’ll DM you our FREE breath guide to start your journey!

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22/11/2025

In his 2024 commencement address at Dartmouth College, tennis legend shared profound insights into achieving greatness through resilience and presence.

Despite winning only 54% of the points he played in his career, Federer emphasised the importance of:
🔹Letting go instantly, no dwelling on mistakes.
🔹Breathing, refocusing, and staying in the moment.
🔹Fully committing to the current point with clarity and intensity.
🔹He stated, “When it’s behind you, it’s behind you,” highlighting the necessity of moving forward without hesitation even if it was a a top ten shot.

Federer also debunked the myth of perfectionism and effortlessness, revealing the consistency and hard work behind his seemingly graceful play. He encouraged embracing challenges and continuous learning, both on and off the court.

His speech serves as a masterclass in resilience and the power of being present, much like another 🐐, Michael Jordan in an earlier post.

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

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20/11/2025

Earthing (grounding) 🌏👣 as a tool to reduce chronic inflammation – backed by real science, not just woo.

When you make direct contact with the Earth (walking barefoot, lying on the ground, or using grounding mats), your body connects to the planet’s natural negative charge. This allows free electrons from the Earth to enter your body and act as powerful antioxidants.

Key scientific findings:
▪️A 2015 review in the Journal of Inflammation Research proposed that grounding neutralizes positively charged reactive oxygen species (ROS) responsible for excessive inflammation, essentially donating electrons to quench free radicals at the site of injury or chronic stress.
▪️A double-blind study (Ghaly & Teplitz, 2004) showed grounding during sleep normalized cortisol rhythms and reduced pain/inflammation markers in injured subjects.
▪️Chevalier et al. (201”a 2012 study in the Journal of Environmental and Public Health) found that 1 hour of grounding reduced blood viscosity and improved zeta potential (red blood cell surface charge), a major factor in reducing inflammation-driven cardiovascular risk.
▪️Multiple studies (Oschman et al., 2015; 2019) using thermal imaging and live blood analysis show rapid reductions in inflammation and improved circulation within 20–40 minutes of grounding.

Chronic inflammation is driven by excess positive charge and free radical damage. The Earth is an endless source of negative electrons. Reconnect and heal. The original prescription was written millions of years ago.

👉🏻 Comment 𝗚𝗥𝗢𝗨𝗡𝗗 in the comments below and I’ll send you the link to the documentary: “The Earthing Movie: The Remarkable Science of Grounding”

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🎞️ Video “The Earthing Movie: The Remarkable Science of Grounding”

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19/11/2025

Dr. Joe Dispenza’s team, in partnership with UC San Diego, just recently published a landmark paper in Communications Biology-from a seven-day intensive retreat-showing intensive meditation sparks gamma wave surges once thought exclusive to psychedelics or deep long term meditation.

They measured heightened brain activity, rapid neuroplasticity, endorphin-driven pain relief, shifts in molecular and epigenetic expression toward repair, and strengthened immunity via lower inflammation markers. No drugs-just focused breath, cleared tension, raised feelings ... and your cells listen.

👉🏻 Comment 𝗦𝗧𝗨𝗗𝗬 below and we’ll send you the full study.

👉🏻 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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🎞️ Video .agat

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07/11/2025

𝗛𝗼𝘄 𝗪𝗶𝗹𝗹𝗽𝗼𝘄𝗲𝗿 𝗟𝗼𝗼𝗸𝘀 𝗟𝗶𝗸𝗲 𝗜𝗻 𝗧𝗵𝗲 𝗕𝗿𝗮𝗶𝗻 🧠💪🏻

The anterior midcingulate cortex (aMCC) is a key brain region involved in processing motivation, tenacity, and willpower. Dr. Andrew Huberman explains that this brain area receives input from various systems, including the autonomic nervous system and reward pathways, which contribute to its involvement in tenacity and willpower.

Engaging in challenging tasks helps the aMCC grow and strengthens its activity. This neuroplasticity contributes to enhanced cognitive and decision-making abilities and is a key factor in maintaining mental resilience.

Consistently choosing effort over avoidance reinforces neural pathways that enhance resilience. This process, known as experience-dependent neuroplasticity, means that each time you willingly embrace discomfort and do hard things, you’re shaping your brain.

Huberman notes that the aMCC is a key brain region involved in processing motivation, tenacity, and willpower. Its activity is linked to motivation and resilience, with disruptions leading to apathy and depression.

So, the next time you’re tempted to take the easy route, remember: every act of discipline not only builds character but also strengthens the very neural circuits that make resilience possible.

👉🏻 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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07/11/2025

𝗡𝗼𝘃𝗮𝗸 𝗗𝗷𝗼𝗸𝗼𝘃𝗶𝗰’𝘀 🎾🐐 incredibly thoughtful response on how athletes can take care of their mental and physical health during high stress career milestones like the recent Paris .

👉🏻 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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Primal Breathwork

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