Mistakes are the portals of discovery.
― James Joyce
― James Joyce
Recommended Frequency:
Daily
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
The Regenerative Breathing technique involves continuous cyclic breathing through the nose for extended periods. This protocol promotes deep relaxation and body regeneration.
Lie down comfortably, preferably with a pillow under your knees. Ensure your neck is slightly tucked to keep the nasal cavity open.
After the final set, you may choose to hold your breath or return to natural breathing. Take your time coming out of the practice, allowing for a period of meditation if desired.
3-Minute Regenerative Breathing Set 1
0% (3m)
Breathe continuously in and out through the nose for 3 minutes. Focus on the inhale and exhale, maintaining a fluid rhythm without interruption.
3-Minute Regenerative Breathing Set 2
0% (3m)
Continue the cyclic breathing for another 3 minutes, focusing on softening different areas of your body: feet arches, palms, eyes, forehead, throat, and pelvic floor.
3-Minute Regenerative Breathing Set 3
0% (3m)
In this final 3-minute set, explore your breath, allowing it to find new channels in your body. Focus on cultivating love for yourself and others.
The Draw Breath technique focuses on fully exhaling and then inhaling for as long as possible. This routine helps:
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.
This routine is designed for individuals with tight pelvic floor muscles (hypertonic) to promote relaxation and reduce tension.
This routine incorporates key strategies for optimizing sleep quality and duration. By following this routine consistently, you can:
In this video, we discuss 6 strategies that will help you fall asleep and stay asleep.
We tackle the subject of sleep, exploring:
Begin each morning with a routine designed to reduce anxiety and set a positive tone for the day ahead. This routine includes:
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?
The Cyclic 5 breathing technique is designed to synchronize your breath and cultivate mental clarity. This routine helps:
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.
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.
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.
This short meditation routine helps you connect with different parts of your body, from your toes to your head, expressing gratitude for their functions and sending love to each area.
When we shine bright, it gives others permission to shine bright.
"I am safe. I am well. I am at peace. I am loved."
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.
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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.
This routine helps: