Mindful Breathing for Stress Relief

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 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.

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

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.*

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

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

• Apple Music
• Spotify

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

Disclaimer & Disclosures

Begin each morning with mindfulness practices to:

• Cultivate inner peace
• Set a positive tone for the day ahead

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!

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*

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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