20-Minute Deep Relaxation Reset

This routine incorporates key strategies for optimizing sleep quality and duration. By following this routine consistently, you can:

• Regulate circadian rhythm
• Improve sleep quality and duration
• Enhance daytime alertness and cognitive function
• Support overall health and longevity

In this video, we discuss 6 strategies that will help you fall asleep and stay asleep.

We tackle the subject of sleep, exploring:

• Benefits beyond avoiding nodding off
• Stages of sleep
• Common sleep disruptors
• Impact of sleep on aging
• Solutions for insufficient sleep
• Sleep as a rejuvenation therapy (Spoiler Alert: It's the most regenerative tool we have)

1. Sleep and Aging
2. Sleep and Longevity
3. Sleep Quality and Health

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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 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.

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

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.

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 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!

Over the past 8 years of consistent weight training, I've put on roughly 20lbs of muscle without excess fat gain and without bulking. This video covers the important factors that helped me build muscle while staying lean.

• Building a great physique while staying lean
• Avoiding unnecessary fat gain
• Consistent approach over 8 years

A routine focused on ensuring adequate sleep to support muscle growth, recovery, and overall health. This routine emphasizes:

• Consistent sleep schedule
• Creating a sleep-conducive environment
• Pre-sleep relaxation techniques

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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.

• Increased body awareness and appreciation
• Reduced negative self-talk about your body
• Enhanced overall sense of self-love and gratitude
• Improved mind-body connection
• Stress reduction and relaxation

• Connect into your body
• Connect to the vibration of love
• Connect to self-love
• Give yourself energy and support
• Support your immunity through:
  • Calming the mind
  • Connecting to self
  • Filling your heart with love for yourself and others

When we shine bright, it gives others permission to shine bright.

"I am safe. I am well. I am at peace. I am loved."

Incorporate a daily meditation practice to increase BDNF levels and support cognitive function. This routine involves a guided meditation session.

• Elevated BDNF production
• Enhanced cognitive performance
• Reduced stress and anxiety

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.

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

• Inspired by AsapSCIENCE*

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.

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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:

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