Primal Breathwork

𝗧𝗘𝗡 𝗔𝗧𝗛𝗟𝗘𝗧𝗘𝗦 𝗪𝗛𝗢 𝗠𝗘𝗗𝗜𝗧𝗔𝗧𝗘🧘🏾‍♀️🧠
Meditation isn’t just for yogis, monks, or mystics. It’s a powerful tool embraced by some of the world’s top performers, including Navy SEALs, CEOs, Olympians, elite athletes, and martial artists. The benefits of meditation extend far beyond merely reducing stress or finding inner calm - it is the gateway to divinity.

Scientific studies have shown that meditation and breathwork can improve cognitive function, increase resilience to stress, and even boost physical performance. By training the mind to remain calm and focused under pressure, these practices help athletes and other high performers reach new levels of excellence.

Meditation and breathwork have become integral parts of the routines of some of the greatest athletes of our generation. Here are 10 athletes who inspire me with their dedication to the power of meditation and mindfulness.



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➖𝗕𝗥𝗘𝗔𝗧𝗛𝗪𝗢𝗥𝗞 𝗥𝗘𝗧𝗥𝗘𝗔𝗧➖
𝗪𝗮𝗻𝘁 𝘁𝗼 𝗱𝗶𝘃𝗲 𝗱𝗲𝗲𝗽𝗲𝗿 𝗶𝗻𝘁𝗼 𝗯𝗿𝗲𝗮𝘁𝗵𝘄𝗼𝗿𝗸? Join five expert practitioners from around the world 🌍 and myself as we share the best from 𝘀𝗶𝘅 𝗱𝗲𝗰𝗮𝗱𝗲𝘀 of collective experience at the Beyond Breath Thailand retreat. A unique blend of 𝗯𝗿𝗲𝗮𝘁𝗵𝘄𝗼𝗿𝗸 masterclass & 𝗮𝗱𝘃𝗲𝗻𝘁𝘂𝗿𝗲 in paradise with a tribe of amazing humans
⌚️ November 10th-15th 2024
📍 Phang Nga, Thailand 🏝️
🌐 𝗕𝗘𝗬𝗢𝗡𝗗-𝗕𝗥𝗘𝗔𝗧𝗛.𝗰𝗼𝗺 for details
➖See you there 👋🏻➖

Hola Instagram 👋🏻, this post is meant to be a quick introduction to if you’re new to this page. I’m a breathwork coach based in Hong Kong 🇭🇰. Originally from Australia 🇦🇺, I’ve called HK home for the past decade now.

My journey into understanding and optimising mind-body-spirit began after experiencing physical health issues and mental health challenges including severe anxiety, depression, and burnout. Breathwork was such a game changing tool for me that it would be my focus for the next several years and eventually my profession. Today I teach in Asia and around the world both in-person and virtually.

The goal of my Instagram is to provide a free educational resource about wellness, breathwork and anything relevant that piques my interest, amidst all the mindless doom scrolling. I sincerely hope it adds some value to your life.

Thank you all for the kind support so far, and a warm welcome to new friends and followers. Let’s breathe and grow together.

Brian 🫁 🙏🏻💚

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June 2024 marks 8 years since I took my first conscious controlled breath with Wim Hof in Australia. This was the moment that shifted my awareness from passenger to pilot. I had no expectations at all leading into it and did not even know what breathwork was and being Asian I had an aversion to the cold.

My training with Wim Hof between 2016-2017 opened up my mind and completely shifted my paradigm. I experienced and saw things that were beyond my programming and what I had thought was possible. After realising that more of these extraordinary humans existed in this world and some were will to share their wisdom with those that seek it, my heart knew instantly that this was the path. To be an eternal student and to be of service.

I feel blessed to have learnt from many experts and masters over the years (some pictured, some not) especially before the pandemic, when breathwork and healing was 99% offline and in person. Grateful to every person I have learnt from over the years, I wouldn’t be here without you 🙏🏻

🎞️ Wim Hof, Dan Brulé, James Nestor, Kasper Van Der Meulen, Stig Seversinson, Babaji, Karl Dawson, Lu (ATIH).

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How did I get involved in breathwork? Well it started over a decade ago when I spent a few years attempting to make a feature film back in Australia. We filmed the movie but we ran out of funding during post-production and I flew to Hong Kong in 2013 in an attempt to raise capital to complete the project.

At this point I had began to meet with execs, affluent people and industry people only to find out that many of them despite having what society praised as success, were deeply unhappy and not at peace (not Chow Yun Fat though, uncle Chow was super cool and really chill.) It was during this process that I came to a realisation that what I was chasing was not going to lead me to true happiness.

This along with a painful break up and a period of alcohol abuse had really messed up my mental and physical heath at the time and eventually led me to my first dark night of the soul and a period of depression that lasted months. I had hit rock bottom. After an epiphany I began to slowly crawl out of the darkness and that was when I was started my journey with psychedelics and meditation. Both of which were life changing a the time.

Seeking more and specifically endogenous methods, it eventually led me to a documentary about a wild Dutch man in 2015 that was promising seemingly crazy things such as having control over your own mental state, emotional state, the ability to influence your own immune system etc. - which were all completely foreign concepts to me.

This Dutchman was none other than Wim Hof who I began in person training with the following year. At this time I had no clue what I had signed up for but I knew if I didn’t check it out that I’d probably regret it. The first Wim Hof retreat in 2016 was a mind bending red pill moment and after discovering the power of the breath through Wim, I continued learning from different teachers and masters in the world of breath and beyond.

The journey so far has been a rollercoaster but an absolute blessing that I wouldn’t trade for anything.

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The state of mental health of children in Hong Kong 🇭🇰 is quite alarming especially since the pandemic. Mental health is still a relatively taboo topic in many Asian societies and HK is no different, whilst there has been much more attention towards this issue in recent years it is still far behind some of the leading countries.

Growing up with anxiety myself and later experiencing the impacts of depression is what led me to finding breathwork (specifically Wim Hof ) in the first place. It’s since been a goal of mine to get the tools I have learnt over the years out to children, teachers, parents and schools.

Very grateful to be invited by one of the top schools in HK, Discovery Bay International School to help their students (and parents) prepare for the stresses of the most academically important period of a students life. We learned about the mechanisms of stress and anxiety, how it impacts our performance and health, building interoception to recognise when their nervous system goes outside the window of tolerance, how to use real time and long term tools to identify and navigate these stresses. It was cool to see the children and parents soaking it up!

🧠 𝗜𝗡𝗖𝗥𝗘𝗔𝗦𝗘 𝗜𝗡 𝗛𝗞 𝗬𝗢𝗨𝗧𝗛 𝗠𝗘𝗡𝗧𝗔𝗟 𝗛𝗘𝗔𝗟𝗧𝗛 𝗣𝗥𝗢𝗕𝗟𝗘𝗠𝗦
(Source: mind.org.hk )
▪️ 51.5% of secondary school pupils now show symptoms of depression and 25% demonstrate clinically-high levels of anxiety.
▪️ Among university undergraduates, 69% currently show symptoms of depression, with 54% suffering from anxiety.
▪️ Youth su***de rate (aged 10-19) more than doubled from 2014-2017, with 1 in 3 primary school students and 40% Form 1 students at risk of su***de.
▪️ Targeting at-risk youth is the most effective way to prevent mental health problems as 75% of mental illnesses develop before the age of 24.

🧠 𝗛𝗢𝗡𝗚 𝗞𝗢𝗡𝗚’𝗦 𝗠𝗘𝗡𝗧𝗔𝗟 𝗛𝗘𝗔𝗟𝗧𝗛
▪️61% of HK adults currently suffer from poor mental well-being
▪️1 in every 7 people developing a common mental disorder in their lifetime.
▪️ 74% of mental health sufferers do not seek any form of professional help.
▪️ Anxiety and depressive disorders are the most common mental health issues in HK.

𝗛𝗢𝗡𝗚 𝗞𝗢𝗡𝗚 🇭🇰 Come and join us for a transformative journey towards optimal wellness with the Wim Hof Method. Come and learn from Asia’s first certified instructor Brian Lai (since 2017). Brian started his training directly under Wim Hof eight years ago and has not looked back since. Don’t miss out on this exciting opportunity for self-discovery, exploration and growth in a fun and immersive experience.

𝗕𝗘𝗡𝗘𝗙𝗜𝗧𝗦 𝗢𝗙 𝗪𝗛𝗠 🫁🔥❄️
✔ Boosts immune system
✔ Reduces inflammation
✔ Enhances mental clarity and focus
✔ Mental health
✔ Enhances physical performance
✔ Reduces stress and anxiety
✔ Improves mood and well-being
✔ Increases energy levels
✔ Improves sleep quality
✔ Reduces chronic pain

𝗗𝗘𝗧𝗔𝗜𝗟𝗦 (𝗧𝗵𝗿𝗲𝗲 𝗱𝗮𝘁𝗲𝘀 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲)
🗓️ 𝗗𝗮𝘁𝗲𝘀: April 21, June 2, July 7
⌚️ 𝗧𝗶𝗺𝗲: 9am-12:30pm
📍 𝗣𝗹𝗮𝗰𝗲: 1D Garley Building, 45-53 Graham St, Central, HK
🌐 𝗦𝗶𝗴𝗻 𝗨𝗽: PrimalBW.com/Upcomingevents

🎟️ Early bird now on sale. 👥 Limited spaces.

𝗔𝗡𝗫𝗜𝗘𝗧𝗬 🚨🧠 In the acute phase of anxiety, the body initiates a swift and coordinated response, involving heightened breathing and heart rate, as well as the prioritised allocation of blood flow to the brain. This response, a testament to evolutionary survival mechanisms, unfolds as a sophisticated narrative within human physiology. However, when this heightened state becomes chronic or prolonged, it may exceed the adaptive confines of the stress response.

Indicators, such as those listed in the image posted, emerge as signs of potential overextension, signaling that the stress response might be close to surpassing, if not already past, its adaptive thresholds. Prolonged anxiety, characterised by a hyper-responsive alarm system, extends beyond immediate discomfort, exerting a lasting impact on both physical and mental health.

Stressors can either be currently present in the external world or in the internal world (for example, visceral pain), but they can also be retrieved from autobiographical memory (past stressful events) or from prospective memory (future stressful events). These stressors impact individuals according to their vulnerability/resilience and induce a response that includes behavioral, affective/cognitive, and physiological components.

These responses can be regulated through different strategies. Employing diverse strategies including breathing exercises can open up conscious ways of navigating the complex terrain of anxiety.

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𝗦𝗵𝘂𝘁 𝗬𝗼𝘂𝗿 𝗠𝗼𝘂𝘁𝗵 🤫 𝗮𝗻𝗱 𝗕𝗿𝗲𝗮𝘁𝗵 𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝗬𝗼𝘂𝗿 𝗡𝗼𝘀𝗲 👃🏻💨
Breathing through the nose is the more efficient way to breath, simply by natures design. But is all nasal breathing equal? No. 𝗟𝗶𝗴𝗵𝘁, 𝗦𝗹𝗼𝘄 & 𝗗𝗲𝗲𝗽 (𝗟𝗦𝗗) these three principles form some of the key fundamentals of optimal nose breathing according to many including the Yogis, Taoist, and more recently the Butekyo Method. Here’s a deeper dive into these principles of nose breathing:

🪶 𝗟𝗶𝗴𝗵𝘁: This suggests a gentle and controlled airflow during inhalation and exhalation. Over breathing, or taking in excessive breath, can lead to the loss of carbon dioxide, affecting the optimal balance between oxygen and carbon dioxide in the body.

🐌 𝗦𝗹𝗼𝘄: The pace of nasal breathing is slowed down. This involves extending the duration of both inhalation and exhalation, promoting a more relaxed and measured breathing pattern. This deliberate slowing contributes to improved gas exchange, calming the nervous system, allowing for better utilization of oxygen and minimizing the loss of carbon dioxide. Aim for between 4.5 and 6.5 breaths per minute.

🫃𝗗𝗲𝗲𝗽: Deep nasal breathing involves taking fuller breaths, allowing for maximum lung expansion. It encourages the breath to reach the lower regions of the lungs, where gas exchange is most efficient. Deep breathing also engages the diaphragm, contributing to a more comprehensive respiratory cycle.

Integrating the principles of light, slow, and deep (L*D) during nasal breathing is scientifically grounded and can yield a range of benefits, it is how we should be breathing for most of our day-to-day lives. L*D nasal breathing extend far beyond those mentioned and is a prerequisite for optimal health and performance.

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𝗡𝗔𝗦𝗔𝗟 𝗕𝗥𝗘𝗔𝗧𝗛𝗜𝗡𝗚: 𝗟𝗶𝗴𝗵𝘁, 𝗦𝗹𝗼𝘄 & 𝗗𝗲𝗲𝗽 (𝗟𝗦𝗗) 👃🏻💨 these three principles form some of the key fundamentals of nasal breathing according to many including the Yogis, Taoist, and more recently the Oxygen Advantage . Here’s a deeper dive into these principles:

🪶 𝗟𝗶𝗴𝗵𝘁: This suggests a gentle and controlled airflow during inhalation and exhalation. Over breathing, or taking in excessive breath, can lead to the loss of carbon dioxide, affecting the optimal balance between oxygen and carbon dioxide in the body.

🐌 𝗦𝗹𝗼𝘄: The pace of nasal breathing is slowed down. This involves extending the duration of both inhalation and exhalation, promoting a more relaxed and measured breathing pattern. This deliberate slowing contributes to improved gas exchange, calming the nervous system, allowing for better utilization of oxygen and minimizing the loss of carbon dioxide. Aim for between 4.5 and 6.5 breaths per minute.

🫃𝗗𝗲𝗲𝗽: Deep nasal breathing involves taking fuller breaths, allowing for maximum lung expansion. It encourages the breath to reach the lower regions of the lungs, where gas exchange is most efficient. Deep breathing also engages the diaphragm, contributing to a more comprehensive respiratory cycle.

Integrating the principles of light, slow, and deep (L*D) during nasal breathing is scientifically grounded and can yield a range of benefits, it is how we should be breathing for most of our day-to-day lives. L*D nasal breathing extend far beyond those mentioned and is a prerequisite for optimal health and performance.

♡ Picture inspiration/credit

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𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 💨💯 How to get yourself to breathe the way nature intended? How should we approach breathing in our daily lives? While there are numerous breathing methods and techniques available today, our everyday breathing habits play a significant role. Here are 4 important aspects to focus on for optimal breathing:

👃 𝗡𝗮𝘀𝗮𝗹 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 (𝗟𝗶𝗴𝗵𝘁 - 𝗦𝗹𝗼𝘄 - 𝗗𝗲𝗲𝗽)
Promote integrated nasal breathing as your primary respiration mode during daily activities for substantial benefits. This method filters and humidifies inhaled air, enhancing airway defense and producing NO2 in the nasal passages. This contributes to vasodilation, improved oxygen delivery, and higher CO2 tolerance. Additionally, maintain a calm breathing pace, aiming for steady rates between 6 to 12 breaths per minute. This rhythmic pattern aligns with respiratory sinus arrhythmia, fostering cardiovascular efficiency and regulating the autonomic nervous system.

🩻 𝗟𝗮𝘁𝗲𝗿𝗮𝗹 𝗘𝘅𝗽𝗮𝗻𝘀𝗶𝗼𝗻 𝗼𝗳 𝗥𝗶𝗯𝗰𝗮𝗴𝗲
Focus on lateral expansion of the ribcage during inhalation. This movement activates external intercostal muscles and synergizes with the diaphragm to optimize lung volume distribution, enhance alveolar ventilation, and facilitate more efficient gas exchange.

👅 𝗧𝗼𝗻𝗴𝘂𝗲 𝗣𝗼𝘀𝘁𝘂𝗿𝗲
Consciously maintain proper tongue posture by gently resting it against the hard palate behind the maxillary incisors, known as the “tongue-to-palate seal.” This supports optimal craniofacial development, influencing airway patency, and enhancing nasal breathing efficiency.

🫁 𝗗𝗶𝗮𝗽𝗵𝗿𝗮𝗴𝗺𝗮𝘁𝗶𝗰 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴
Engage the diaphragm optimally during breathing. Its contraction during inhalation lowers thoracic pressure, increasing venous return and cardiac output. This coordination, combined with appropriate intra-abdominal pressure, enhances lung compliance and improves oxygen diffusion.

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“Everyone carries a piece of the puzzle. Nobody comes into your life by mere coincidence. Trust your instincts. Do the unexpected. Find the others.” - Timothy Leary

𝗝𝗮𝗺𝗲𝘀 𝗡𝗲𝘀𝘁𝗼𝗿 | 𝗕𝗥𝗘𝗔𝗧𝗛 𝗥𝗘𝗧𝗥𝗘𝗔𝗧 | 𝗖𝗼𝘀𝘁𝗮 𝗥𝗶𝗰𝗮 🫁💨🇨🇷
& Amy
🙏🏻💙

𝗥𝗘𝗖𝗢𝗩𝗘𝗥𝗬 𝗣𝗢𝗦𝗧𝗨𝗥𝗘 - 𝗪𝗵𝗶𝗰𝗵 𝗼𝗻𝗲 𝗶𝘀 𝘀𝘂𝗽𝗲𝗿𝗶𝗼𝗿?
➖ Swipe ➡️ Slides 5/5 ➖

Swift recovery after intense workouts is key for athletes in sports like soccer, rugby, basketball, and American football. Choosing the best recovery method, in this case, the posture during High-Intensity Interval Training (HIIT), is crucial to reduce fatigue and prevent injuries caused by the strain on the body.

A 2019 study examined the effects of two different recovery postures, hands on head (HH) and hands on knees (HK), as a form of immediate recovery from high-intensity interval training (HIIT). They took twenty female Division II varsity soccer players and completed two experimental trials in a randomized, counterbalanced order.

The study found that the "HK" posture (hands on knees) significantly improved measures like Heart Rate Recovery, Ventilatory Threshold, and Oxygen Consumption compared to the "HH" posture (hands on head). The positive effects of the "HK" posture suggest better relaxation of the nervous system and improved breathing and heart function when using this posture during the recovery period after a strenuous workout.

One of the researchers of the study Joana Michaelson states that, “The reason is that when you put your hands on your knees (or lean up against something), your diaphragm stops being a postural muscle for a second and can fully expand and contract with its only priority being to take a breath. The lean forward helps unbrace your body, take fuller inhale, and slow down your breathing.”

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I forgot what a big part of breathwork was about, over the last few years I’ve been focusing so much on the science of it that I strayed from what made the biggest impact to myself and my earlier clients.

Yes the science, chemistry and mechanics are essential but focusing just on that can limit us to the full spectrum of benefits that one can receive from a holistic approach to the breath.

Through my own experience I believe that many of our illnesses whether they be physiological, mental, emotional or spiritual are rooted in energetic blockages, stuck emotions and unprocessed traumas.

When I return to Hong Kong 🇭🇰 next week I intend on offering a much more holistic approach to breathwork involving all that I have learnt in my years in the industry from different teachers and modalities that go beyond the breath that have helped my own process and journey. The breath is a great tool, one of the best, but it’s not the be all and end all.

I will be offering free online sessions each month (or maybe fortnightly) to Hong Kong and Asia where I will guide participants through different methods to awaken, restore and recalibrate.

Send me a DM if you’d like to join. Stay tuned and let’s breathe! 🌐🫁

𝗜𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗴𝗼 𝗳𝗮𝘀𝘁, 𝗴𝗼 𝗮𝗹𝗼𝗻𝗲; 𝗶𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗴𝗼 𝗳𝗮𝗿, 𝗴𝗼 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿

I heard this many years ago but it only really hit me recently when I was reunited with my breathwork tribe in Netherlands. Being in Hong Kong I’ve had to adopt a lone wolf type of vibe as I didn’t have many around me that understood my journey. I realise that in the beginning of my journey I achieved a lot on my own (with the help/support of my ex) and now I’ve reached a point where I’ve become the bottleneck of my own growth.

Coming back to the tribe reminded me of why it’s so important to have a support network and people around you that are on a similar trajectory in life that one can be open and vulnerable with in a safe environment. What I love about this tribe is that every time we meet, everyone has evolved in some way and we get to learn and grow together.

I was so close to not making the trip as it didn’t make sense financially and I was exhausted from constant travelling. But absolutely no regrets and it has left my cup full and recharged to continue my mission in Hong Kong and Asia to bring the power of the breath to the masses. Thank you to my dear brother and team for bringing us all together.

For those of you out that are in a similar situation, my advice is to “find the others”, you are not alone.

TL:DR - quoting my Viking brother Thor “I came for the hugs” 🙏🏻💙

How should we be breathing during our daily lives? There’s various breathing methods and techniques out there in todays world, but how we breathe during our days makes up for the majority of lives. Here are 5 things to pay attention to 👉🏻

👃𝗡𝗮𝘀𝗮𝗹 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 should be your primary mode of respiration during daily activities. Nasal breathing offers substantial benefits, including the filtration and humidification of inhaled air, leading to improved airway defense and enhanced oxygen uptake. The nitric oxide produced in the nasal passages during nasal breathing also contributes to vasodilation and improved oxygen delivery to tissues.

👅𝗧𝗼𝗻𝗴𝘂𝗲 𝗣𝗼𝘀𝗶𝘁𝗶𝗼𝗻/𝗣𝗼𝘀𝘁𝘂𝗿𝗲: Consciously maintain proper tongue posture by gently resting it against the hard palate behind the maxillary incisors. This posture, known as the "tongue-to-palate seal," supports optimal craniofacial development, which can influence airway patency and enhance nasal breathing efficiency.

🔛𝗟𝗮𝘁𝗲𝗿𝗮𝗹 𝗘𝘅𝗽𝗮𝗻𝘀𝗶𝗼𝗻 of the ribcage during inhalation. This lateral movement signifies the activation of the external intercostal muscles and the diaphragm's synergistic action. This is to optimise lung volume distribution, enhance alveolar ventilation, and promote more efficient gas exchange.

🫁𝗗𝗶𝗮𝗽𝗵𝗿𝗮𝗴𝗺𝗮𝘁𝗶𝗰 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴: Engage the diaphragm optimally as you breathe. The diaphragm's contraction during inhalation yields a lower thoracic pressure, enabling increased venous return and cardiac output. This muscular coordination, coupled with appropriate intra-abdominal pressure, contributes to enhanced lung compliance and more effective oxygen diffusion.

🧘𝗖𝗮𝗹𝗺 𝗣𝗮𝗰𝗲: Maintain a calm breathing pace during the day when not doing strenuous activities. Steady breathing rates, often characterized by a range of 6 to 12 breaths per minute. This rhythm aligns with the respiratory sinus arrhythmia phenomenon, enhancing cardiovascular efficiency and autonomic nervous system regulation.

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It’s been a pleasure sharing the breath again to my home of Hong Kong. After being locked out for 16 months during the pandemic, I was finally able to return in March.

The last few months of being back in the 852 has been well received and super busy! We did a bunch of public events, corporate events, fundraisers, new collaborations, private coaching, podcasts and interviews. Thank you and more 🙏🏻

Still plenty more in the pipeline that I can’t wait to announce when the time is right. Thank you, Hong Kong, it’s great to be back and I hope to continue supporting Hong Kong in the best capacity I can.

I am away again until September to continue my training in India 🇮🇳 , Netherlands 🇳🇱 and Hungary 🇭🇺 and will be back with some new downloads and offerings.

See you in a bit! Stay safe HK and please don’t lock me out again.

There is one way of breathing that is shameful and constricted. Then, there's another way: a breath of love that takes you all the way to infinity. | Rumi

🎨 Art by .perez

𝗔𝗻𝗮𝘁𝗼𝗺𝘆 𝗼𝗳 𝗔𝗻𝘅𝗶𝗲𝘁𝘆 😰
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Anxiety can be a debilitating emotion that many people struggle with, especially those with anxiety disorders such as panic disorder, generalized anxiety disorder, and social anxiety disorder. However, it is a normal human experience that arises in response to a perceived threat or danger. As someone who experienced anxiety for over a decade, I know how important it is to understand the root causes of anxiety and how to manage it effectively. . . .

The amygdala is a key brain region involved in anxiety. It is a small, almond-shaped structure located deep inside the brain that is responsible for processing emotional information and often referred to as the brain's "fear centre". It is widely believed that the amygdala is crucial for the fear response, as studies on animals and humans have shown that damage to the amygdala can result in a lack of fear response. . .

However, recent research has challenged this assumption and shown that humans can experience fear even when they lack a functional amygdala. For instance, a study published in Nature Neuroscience by Justin Feinstein and his colleagues at the University of Iowa found that in certain subjects and situations involving inhaling high levels of carbon dioxide (35%), the fear response may occur even in people who do not have a working amygdala. This suggests that there are other mechanisms at play in relation to anxiety, fear, and panic disorder. .

By understanding the complex interplay between different brain regions and neurotransmitters, we can develop a better understanding of anxiety and develop more effective treatments for anxiety disorders. Simple practices like breathing exercises can also help manage anxiety in everyday life. It's important to remember that while anxiety can be overwhelming, there are ways to manage it and lead a fulfilling life.

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𝗪𝗶𝗺 𝗛𝗼𝗳 𝗠𝗲𝘁𝗵𝗼𝗱 𝗛𝗼𝗻𝗴 𝗞𝗼𝗻𝗴 🇭🇰❄️ Experience a transformative journey towards optimal wellness with the Wim Hof Method workshop in Hong Kong, led by Asia's first certified instructor Brian Lai. For those that want to delve deeper into the science, cold exposure and breathing techniques, and unlock the full potential of the method.

Discover the array of benefits that the WHM offers:
▪️Boosts immune system
▪️Reduces inflammation
▪️Enhances physical performance
▪️Reduces stress and anxiety
▪️Improves mood and well-being
▪️Increases energy levels
▪️Improves sleep quality
▪️Reduces chronic pain
▪️Enhances mental clarity and focus

Don't miss out on this exciting opportunity for self-discovery, exploration and growth. Join us and take this step on your journey towards optimal wellness in a fun and immersive experience.

📆𝗗𝗮𝘁𝗲: Sun June 11, 9am-12:30pm
📍𝗟𝗼𝗰𝗮𝘁𝗶𝗼𝗻: , Central, HK
🎟️𝗦𝗶𝗴𝗻 𝘂𝗽 𝗼𝗽𝘁𝗶𝗼𝗻 𝗔: WimHofMethodJune.eventbrite.com
🎫𝗦𝗶𝗴𝗻 𝘂𝗽 𝗼𝗽𝘁𝗶𝗼𝗻 𝗕: Payme. Please contact me first via DM or email [email protected]

𝗠𝗼𝘂𝘁𝗵 𝗧𝗮𝗽𝗶𝗻𝗴 👄🤫
➖ Swipe ➡️ Slides 9/9 ➖

If you've been orbiting the world of breath, you may have seen people taping their mouths closed. Seems a bit odd if we don't know the reasons for doing so. . . .
Mouth taping is a simple technique that involves placing a piece of tape over your mouth to promote nasal breathing by keeping the mouth closed. . .
This practice has been shown to improve sleep quality, reduce snoring, and even enhance dental health. Additionally, recent studies suggest that mouth taping may have benefits for athletic performance and recovery. See slides for details. .
I practiced mouth taping each night for around 6 weeks before I was able to retrain my mouth to stay closed during sleep and breathe through the nose. During that period I was also mouth taping during the day (I was working from home) and during exercises.
It's a simple and inexpensive method that may be worth considering for those looking to improve their overall health and well-being.

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⚠️ IMPORTANT UPDATE:
Today's Ice Tribe will be postponed to next Saturday (or April 15th) due to the horrendous weather today, same venue and time. I have sent out emails to everyone, please kindly check.

Thank you for your understanding and patience 🙏🏻

See you all next week and enjoy the rest of your weekend.

Kindest regards,
Brian

𝗙𝗮𝘁 𝗟𝗼𝘀𝘀 𝗮𝗻𝗱 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴? 💨💪
Did you know that breathing plays a critical role in fat loss? When the body burns fat for energy, it produces carbon dioxide as a waste product that needs to be eliminated. By optimizing gas exchange in the lungs and increasing oxygen intake, breathing can facilitate the removal of carbon dioxide and promote fat loss. 💨

During the process of fat loss, fatty acids and glycerol are broken down into smaller components that the body uses for energy. This process generates carbon dioxide as a waste product, which is then exhaled from the body. In fact, approximately 84% of the waste products from fat metabolism are excreted as carbon dioxide.

Remember that simply breathing more without increasing energy expenditure through physical activity or reducing caloric intake will not result in fat loss. To lose weight, you must maintain a sustained calorie deficit, where the body burns more calories than it consumes. So, breathe deeply and combine it with a healthy diet and exercise routine for optimal fat loss results!

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