Start Your Day Right: An Anxiety-Reducing Routine

Begin each morning with a routine designed to reduce anxiety and set a positive tone for the day ahead. This routine includes:

• Box breathing exercise
• Short physical activity
• Mindset reframing practice

# Reframing Anxiety

We all experience anxiety, and sometimes it can feel like we're locked in an endless cycle of stress and worry. But what if, instead of seeing anxiety as a curse, we could recognize it as a unique gift?

• This content is based on a conversation with Dr. Mark Williamson, recorded at a live Action for Happiness event on 14 Dec 2022.*

Cyclic 5 Breathing Technique

The Cyclic 5 breathing technique is designed to synchronize your breath and cultivate mental clarity. This routine helps:

• Increase oxygen and carbon dioxide levels in the blood
• Improve focus and concentration
• Reduce stress and anxiety
• Enhance overall respiratory function

# Join Us for a Breath Work Session

Join us in the Aro Ha room with Retreat Leader, Fraser Beck, for a breath work session. We will learn to use the breath as a tool for bringing calm and stillness to the mind.

Daily Breathing and Chest-Opening Practice

A daily routine combining box breathing and chest-opening exercises to reduce stress, improve breath awareness, and promote relaxation. This practice can be incorporated into your self-care or meditation time to start your day with calmness and focus.

# Benefits

• Reduces stress and anxiety
• Improves focus and concentration
• Enhances breath awareness
• Promotes better posture and chest expansion
• Activates the parasympathetic nervous system for relaxation

# Guided Practice

Lisa guides you through a beautiful calming breathing technique that you can practice at home, at work, or anywhere you need to calm your parasympathetic nervous system.

For more information and guidance, visit Lisa Tregenza's website.

Lung Strengthening HIIT Workout

This routine combines high-intensity interval training (HIIT) with specific breathing exercises to strengthen your lungs and improve your respiratory system. It alternates between cardio exercises that disrupt breathing patterns and controlled breathing techniques to enhance lung function and capacity.

# Benefits:

• Strengthens lungs
• Improves breath control
• Enhances cardiovascular fitness
• Increases lung capacity

This may be the most important workout program of 2020 #lungexercises

# About the Workout

This program is a mix of cardio and breathing exercises to increase lung capacity for improved lung health after smoking or preparing your lungs to best handle flu, pneumonia & COVID-19. As the COVID-19 virus seriously affects the lungs, it's in your interest to have healthy and durable lungs.

This workout should be practiced regularly to increase lung capacity and obtain maximum benefit. Courtesy of Coach Ali for Coach Ali Fitness.

# Alternatives

If this workout is too intense, try this milder approach to lung health and breathing exercises: MILD Cardio-Breathing Exercises

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20-Minute Non-Sleep Deep Rest (NSDR) Routine

A comprehensive guided relaxation session to restore mental and physical energy, brought to you by Huberman Lab & AG1.

# What is NSDR?

Non-Sleep Deep Rest (NSDR) is a series of techniques that help you achieve a state of deep relaxation through:

• Specific breathing patterns to slow heart rate
• Progressive body relaxation
• Enhanced awareness of sensations and perceptions
• Controlled muscle relaxation
• Gentle transition back to normal awareness

# Listen Now

• Apple Music
• Spotify

# Learn More

For more information about NSDR, meditation, and breathwork, visit the Huberman Lab NSDR resource page.

HubermanLab #NSDR

Disclaimer & Disclosures

Regenerative Breathing Session

Join us in the Aro Ha room with Retreat Leader, Fraser Beck, for a breath work session. We will learn to use the breath as a tool for bringing calm and stillness to the mind.

# About the Technique

The Regenerative Breathing technique involves continuous cyclic breathing for an extended period. This routine helps:

• Promote deep relaxation
• Regenerate the physical body
• Enhance body awareness
• Facilitate emotional release and healing

Come experience the power of breath in this transformative session!

James Nestor believes we're all breathing wrong. Here he breaks down ways to transform your breathing, from increasing your lung capacity to stopping breathing through your mouth.

Endurance Training Routine Based on Evolutionary Patterns

This routine focuses on building slow-twitch muscle fibers through long-duration, lower-intensity activities.

# Benefits:

• Enhanced endurance capacity
• Improved cardiovascular health
• Development of slow-twitch muscle fibers

Longevity Weekly Newsletter

A short visual newsletter keeping you up-to-date with the latest research reviewed by our Oxford-based research team from the world of longevity, wellness, and health.

# Headlines in Brief:

• Launch of Isomorphic Labs
• Bioviva's clinical trial results

# Topics Discussed:

1. The Genetics of Human Performance (01:28)
2. Reducing Aging and Compressing Morbidity with Alphaketogluterate with Dr. Brian Kennedy (04:19)
3. Does Skipping Breakfast Really Shorten Your Life? (06:20)

Military Technique to Fall Asleep in 2 Minutes

This routine guides you through the military-proven technique to fall asleep in just two minutes. By systematically relaxing your body and clearing your mind, you'll be able to drift off to sleep quickly and easily.

# Benefits:

• Rapid sleep onset
• Improved sleep quality
• Enhanced relaxation
• Stress reduction

• Inspired by AsapSCIENCE*

# Full-Length Beginner Workout Videos

For FULL-LENGTH beginner workout videos, sign up to my online courses at https://courses.justinagustin.com

Exercise from the comfort of your own home with zero gym equipment!

I have:

• Low-impact options for beginners
• Workouts to strengthen your muscles
• Routines to help burn fat

Just press play and follow along with me.

# Social Media

• TikTok: @justin_agustin
• Instagram: @justinagustin
• Facebook: @justinagustinfb
• Twitter: @justinagustin

For Business Inquiries Email us at: info@justinagustin.com

Towel Breath Technique

Join us in the Aro Ha room with Retreat Leader, Fraser Beck, for a breath work session. We will learn to use the breath as a tool for bringing calm and stillness to the mind.

The Towel Breath technique focuses on expanding the lower abdomen during inhalation and drawing it back during exhalation.

# Benefits

This routine helps:

• Improve abdominal breathing
• Release tension in the lower abdomen
• Enhance diaphragmatic function
• Promote relaxation and stress relief