Draw Breath Technique

The Draw Breath technique focuses on fully exhaling and then inhaling for as long as possible. This routine helps:

• Increase lung capacity
• Improve breath control
• Enhance oxygenation of the body
• Promote relaxation and mental focus

# Join Us

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.

Pelvic Floor Relaxation Routine

This routine is designed for individuals with tight pelvic floor muscles (hypertonic) to promote relaxation and reduce tension.

Watch the video

• Created using the YouTube Video Editor*

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.

Lifestyle habits from Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness.

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

Amplify Your Earthing Experience: Beach Grounding Session

Connect with the Earth's energy through highly conductive sand and mineral-rich ocean water to maximize the benefits of grounding. This powerful practice can:

• Reduce stress and inflammation
• Boost overall health
• Improve sleep quality
• Enhance the body's regenerative abilities
• Promote anti-aging effects

# The Importance of Earthing

Before 1960, people were more likely to be in contact with the earth through:

• Walking barefoot
• Wearing conductive footwear (e.g., leather shoes, moccasins)

The invention of plastics and widespread use of rubber after 1960 led to a disconnection from the earth, as these materials are non-conductive.

# Health Implications

This disconnection has had significant health costs, including an increased likelihood of inflammatory diseases such as:

• Arthritis
• Arrhythmia
• Heart disease
• Alzheimer's

# Benefits of Grounding

Earthing or Grounding remedies an electrical instability and electron deficiency you may not have been aware of. By walking barefoot on grass, dirt, or beach, you can:

1. Reduce or eliminate chronic pain
2. Improve overall health
3. Enhance sleep quality
4. Boost the body's regenerative abilities
5. Achieve a healthy glow

# How to Practice Grounding

• Get outside and go barefoot
• Do it every day for consistent health improvements
• Spend time on conductive surfaces like grass, dirt, or sand

Remember, grounding promises a lot, and it delivers - but you need to make it happen!

• This information is based on the work of Clint Ober, who has been researching and promoting earthing for over 20 years.*

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