Luke Tan

If you are in the Marina Bay Sands area, join us for some free breathwork and innerchild meditation sessions at Glow Festival !

The is happening now! And .co and I .sg are preparing for you 3 FREE different exciting journeys for you to experience breathwork and/or inner child meditation:

🫁 10min Breath Reset: A blend of activation and restorative breathwork to help invigorate and restore balance in your body, mind and nervous system.

🧑‍🧒 10min Inner Child Meditation: Meet your inner child and rediscover a deeper sense of emotions such as joy, curiosity and playfulness that you have been disconnected from in the busyness of life.

🫁+🧑‍🧒 45min Breath Awakening: A blend of breathwork and inner child meditation for you to reconnect to uplifting parts of you that you have forgotten about and let go of what doesn’t serve you in your life anymore.

Come join us at the Bliss Room for a moment of pure uplifting connection. Looking forward to experiencing the with you guys!

Thank you!

This book launch was unforgettable. Thank you to everyone who came; your presence meant the world to me.

Special thanks to the incredible supporters of the event: Róa The AYA Life Sustenir Superfoods Curated Culture Wild Pearl ️. Arctic Fitness for your hospitality, and ..your support was deeply appreciated!

The truth about negative thoughts Mindtology and I discuss!

The truth about negative thoughts!

As I turn 45 today, here are 13 lessons I’ve learnt to becoming a Free Human..

💪

1️⃣Eat lower on the food chain to reduce toxic load on your system. Fuel with fibre to foster healthy gut microbiome. Nutrient diversity over caloric density 🌱 🌈 foods!
2️⃣Daily training is not a luxury but a necessity for physical and mental health.
3️⃣Train different planes of movement, modalities and energy systems to improve mobility, strength, endurance and boost longevity.

🧠

1️⃣A morning ritual that combines breathwork, visualization, and gratitude sets the tone for a day with purpose and intentionality.
2️⃣You can train your mind just like you train your body. Commit consistently to voluntary acts of discomfort daily to forge grit.
3️⃣Your fear of something is often greater than the perceived threat or potential ‘loss’. Lean in and just show up.

❤️

1️⃣Emotional triggers are a reflection of your inner landscape, revealing the unresolved and unintegrated aspects of your past experiences.
2️⃣Widen the bandwidth of your emotional spectrum. The highs and lows, the beauty and the challenges. It’s about embracing struggle, confronting change, and ultimately finding liberation through the journey.
3️⃣Rather than escaping, there is wisdom in sitting, breathing into and having compassionate curiosity towards -ve emotions. They serve a purpose and need to be fully processed for healing, change and transformation.

🫶

1️⃣Life is like a kaleidoscope, with each phase revealing new colors and patterns in relationships and friendship groups as you grow and evolve. It’s ok to let go of some along the way or transform the context of them.
2️⃣The most fulfilling relationships you share are the ones that can hold the depth of your truth.
3️⃣The depth of your intimate relationship reflects the mutual commitment to personal and emotional growth that you both have embraced.
4️⃣ Strive to heal your internal conflicts and past trauma to prevent your children from repeating your past mistakes. They are your mirror.

Bold and fearless for 2024 Mindtology

Navigating change encompasses more than just adapting to external shifts; it involves delving into the intricate workings of your nervous system.

As I journey through this period of transition, I'm learning to understand how my body reacts to change. It's a process of honoring the various internal states, recognizing that feelings of doubt and judgment often arise from discomfort with the unknown.

Your nervous system plays a significant role in shaping your mental and emotional state. Whether it’s feeling..

Frustrated, irritated,anxious,
Shame, hopelessness, guilt… or
Connection, alignment .. liberation

Summon the courage to let go of connections that no longer serve you, understanding that it’s ok to release those who were drawn to the old version you✨

✨Breath and the crucibles of life

16 hours in, wee hours of the morning gazing into the darkness with the ocean’s roar in the distance, feeling the chill and weariness seep into my bones, I sensed my brother shivering beside me.

Yet, I slowed down my breath and smiled, realizing that every trial I’ve endured has led me to this cold, dark night.

“This is beautiful, magnificent” I thought.

Had I not faced constant comparisons and beaten as a child..
Had I not tried to end my life.. found just in nick of time by emergency services..
Had I not spent a night confined in a cell..
Had I not felt shame as my closest friends turned that back on me for betraying their trust..
Had I not chosen the harder path of medical freedom in 2020..

Had I not realised the importance of confronting my fears, insecurities, unresolved traumas, so that my daughters aren’t living out mine…

I would not have been able to appreciate this incredible moment.

Nature in her brilliance.

Keep pushing on, every trial you overcome brings you closer to your primal, true and unencumbered self.

Throwback to 20XL .. shoutout to my brothers and . Good times brothers… hooyah!

Separation, Transformation..a new chapter.

13 years of shared laughter, tears, and two beautiful children

Reflecting on our journey together, I wouldn’t change a single moment. Through the highs and lows, we’ve grown, laughed, and loved deeply.

Yet, as life often does, it presents us with moments of introspection. Questions arise.. Should we continue on this path, despite the inner whisperings that something isn’t quite right? Or is there courage in letting go, in embracing change and transformation?

For me, it’s been a journey of shedding old fears, cultural norms and societal expectations. I used to shy away from challenges, but now, I choose to face them head-on. Just like peeling away the bandaid reveals the raw wound, that adhesive shield provides only a temporary and surface-level protection. True healing, however, begins with the act of tearing off the bandaid, exposing the wound to the elements and fresh air, allowing the body to initiate its natural healing process.

I’ve peeled away yet another layer to find liberation.

This newfound freedom isn’t just for me; it’s for all of us. I hope it gives you, my cherished ones, the space to find your own paths, your own happiness..not bounded by any rules or expectations of others. Though the road ahead may be uncertain, I walk it with an open heart, guided by the love I have for you both, my north 🌟 s in the night sky.

, you’ll always be my closest friend and the amazing mother of our children. I’m glad to see you finding your flow and happiness❤️

And to you, .sg, I look forward to building a beautiful life together, one filled with love, growth, and endless possibilities 🚀

Had an amazing session breathwork session at with Bali Breathwork over the weekend. It was truly emotional and tears flowed through my eye mask. I connected with deep emotions validating the path that I am now on. Experiencing such profound insights and visualisations was a refreshing change in perspective..receiving rather than facilitating.

In these times of heightened stress and tension, finding moments of deep release and reset becomes more crucial than ever. I invite you to join me for my next Somatic Breathwork journey ‘Lberation’.

Coming from a past of trauma myself, I am deeply grateful for the opportunity to guide you through this experience. Your breath is a powerful tool that can help you release stored emotions and tension from our nervous system, paving the way for greater clarity, peace, and calm.

Whether you're feeling overwhelmed by daily stresses or simply seeking a moment of release, this workshop offers a safe space for you to uncoil, reset and reconnect with all that is important to you.
_____

The 2 hour workshop happens on 26/3 Tuesday 7-9pm . DM me if you are interested to attend or visit link in bio for more info

Trauma..Tattoos and masks

Trauma isn’t just a concept for me. It’s a journey I’ve walked since childhood.

Growing up, I endured mental and physical abuse, constantly feeling inadequate and never measuring up. These experiences left deep wounds that haunted me into adulthood. In moments of unbearable pain, I attempted to silence the hurt through taking my life in a drug induced psychosis.

The small scar on my forehead remains, a reminder of battles fought and scars borne. But it’s not just physical; the emotional impact carved deep within shaped every breath I took which forged the path I’m on now.

The ink, strength training, competition, modeling the mindset of + learning from former Navy SEALs, intentionally crafting a facade of grit and resilience. 

Yet beneath it lies a sensitive boy, hidden even from myself.

Peeling back the layers, I confronted childhood trauma through psychedelics, therapy, different healing modalities, inner child work with .sg and now breathwork. 

Realizing true strength lies in integrating all aspects of oneself. The warrior and inner child now walk hand in hand, creating the dance between the masculine and feminine that fuels my journey forward.

So here I stand, a testament to the power of embracing our vulnerabilities, of acknowledging the wounds that shape us, and of finding strength in our authenticity. 

Through the integration of the warrior and the sensitive little boy, I’ve discovered a resilience that transcends the physical and reaches into the very essence of who I am. And in this union lies the truest expression of my being.

——

Was training at my favourite spot and was stopped by .kornel and asked, would you like me to take some shots of you training? I said yes


Would not have imagined that my three-decade journey grappling with chronic asthma would pave the way for me to share insights on the transformative power of breathwork.

Excited about presenting at this year‘a Expro Fitness Conference. If you are wanting to use your breath to improve fitness or performance, check out my recent article delving into the realm of functional breathing.
https://exprofitness.com/documents/luke_tan_industry_insider.pdf

✨Stress and tension release

Reflecting on the incredible energy and lasting memories from the first Breath Awakening event!

It was all about resetting the nervous system, releasing mental and emotional blocks.

Breathwork initiated a shutdown in the prefrontal cortex, paved the way for .sg ‘s magic through hypnosis access the deeper layers of the subconscious mind.

For me, the journey of relearning how to breathe during the covid period led to a complete reversal of over three decades of asthma. Then I had my first somatic breathwork which allowed for me to release years of stored trauma.

I am grateful for the challenges and crucibles that paved the way for the path that I am now on.

It’s essential to recognize that stress and trauma are not just mental burdens; they embed themselves in the body, creating an unseen burden. The nervous system bears the brunt, causing muscles to tense as if preparing for an endless battle. Symptoms like anxiety, mental fog, weight fluctuations, gut dysbiosis, skin allergies, and poor sleep are signals that the body has reached its limit of compensation.

A heartfelt thank you to all the participants who made it an inspiring night.

Anticipation is building for our upcoming event on Feb 25th at The Yoga House. More info here: https://luketan.co/breath-awakening

📸 ✨

Looking forward to facilitating this breathwork immersion class with .sg at .sg .

Combining breathwork and hypnosis, this immersion program is designed to unlock the profound connection between breath, body, and mind. In this experiential exploration, you will be invited to delve into the power of conscious breathing, hypnosis as a gateway to self-discovery and a reset of your nervous system.

Join us for the introduction workshop. Use the discount code “LUKE15OFF” for 15% off the immersion program.

Early bird ends 14th Feb. For more info, visit: https://www.theyogahouse.sg/breath-awakening-immersion

It took me to find decades to now find the path that I am not on but it was through my own crucibles that I have learnt that..

Your body and nervous system keeps the score. Recording the highs and lows of your life. Whether it’s the cumulative stresses of modern life, echoes of childhood trauma, or ones passed down through your lineage.

Over a decade ago, I explored psychedelics in my quest for answers. Although these substances allowed me to delve into the profound realms of my mind and emotions, integrating those experiences into my everyday life for meaningful changes proved elusive.

However, a transformative moment occurred during my initial somatic breathwork session, marking a turning point. Following that experience, I became a devoted disciple of the breath’s ability to facilitate release and transformation.

Conscious breathing is not just air entering and leaving; it’s a dialogue with your nervous system. It has the potential to guide you into a tranquil state or gently unveil deeper layers of repressed emotions and tension within the nervous system.

Join me for my weekly Tension Release Breathwork class or monthly Somatic Breathwork Journey on Tuesdays Soma Haus

For more info, visit: https://luketan.co/breathwork-classes

4 days past 2023 and I feel the clouds slowly clearing. What i’ve learned and realised..

You can only join the dots backwards - it might not make sense right now and it might feel like your are in a hole. It’ll all make sense when it all passes (it always does). You will emerge stronger, wiser and fearless.

Letting go - Unfollow, disconnect, alter your environment and the context of your connections and relationships. Safeguard the limited bandwidth you possess; don’t permit external stressors to occupy space in your mind and heart rent free.

Breathe - This is the remote control to your nervous system, unlocking the path to both physical and mental and respiratory health, while providing access to the present moment.

Reclaim your projections - what triggers you about something or someone is a reflection of what you are not resolving, owning and integrating.

Addictions, sedation - food, alcohol, drugs, s*x p**n, incessant scrolling is a sign of a deeper longing for fulfillment and a temporary escape from underlying emotional pain or dissatisfaction.

Your body and nervous system keeps score - They act as a record keeper. Chronic pain, fatigue, diseases, and gut issues may signal unresolved emotional distress, indicating that your body has reached its threshold for compensation.

Forge - Commit to daily acts of discomfort to forge a more resilient body and mind. Embrace challenges like training, ice baths, early wake-ups, fasting, and maintaining a clean diet. The discomfort today paves the way for strength tomorrow.

Release, breathe and live more in 2024. I wish you a year of peace, purpose, passion. Go get it! 🔥✨

📸

What is ‘sanity’?

It’s a subjective reality, particularly given the current chaos in the world.

When ‘sanity’ leads to pain, damage, divide..

Or

induces a state of shutdown, dissociation, helplessness, numbness, rage, anxiety, or frustration.

There might be unresolved trauma ..a projection of the shadow self.

The shadow self encompasses the unconscious, often ignored facets of one’s personality, including suppressed emotions and unacknowledged fears.

To face it is to courageously confront and integrate these concealed aspects, recognising their valuable insights for personal growth.

And/or

to mobilise.. take decisive action.

🔍

1. Be curious of your triggers. They are a light on what needs your attention the most right now. Conscious enquiry of them can be a pathway to actively shift from reacting to reflecting… and acting.

2. Breathwork can be a means of releasing trapped trauma and tension stored in the nervous system to live a lighter and more expansive life.

Reboot.

This is one of my fav ways to reset the nervous system. 90 mins always feels like 5.

To me, physical and mental health = nervous system regulation.

Top down vs bottom up approach.

Top-down involves the brain's influence on the autonomic nervous system, shaping responses based on perceived safety or threat. While bottom up the body's sensory input influencing the nervous system, guiding responses through physiological cues rather than cognitive processing.

Top down for me was life coaching, counselling and hypnosis trying to understand and address false belief patterns I had. Bottom up was learning to tap in the healing potential of my body. From reiki, intuitive healing, 🌱 focussed nutrition, physical training to somatic breathwork.

The crucibles of my life have brought me here grateful as a therapist and access to this amazing float tank amongst many things.

Nervous system regulation is the bridge connecting physical, mental, and emotional health. When you look from this lens, you have the ability to unlock potential for healing, resilience, and thriving in all aspects of your life.

Do come into for a visit!

This is a theme that keeps coming up in sessions. So I thought I’d share it here especially if you are struggling with this.

If you have experienced betrayal, deception in the past, you may struggle to trust in the present. This can show up as skepticism, suspicion, or difficulty forming close relationships.

🔹Intimacy: If you have been hurt in the past, you might disown your vulnerability as a protective mechanism, making it challenging to fully trust and open up in relationships.

🔹Self-Trust: If you doubt your own judgment or abilities, you may find it challenging to trust your own instincts.

🔹Control: When you fear being hurt, you might try to control situations and people as a defense mechanism.

🔹Past Trauma: Abuse or neglect can lead to an intense fear of trusting anyone due to the associations with pain or harm.

🔹Betrayal: This leads to deep-seated trust issues. Even minor incidents might trigger strong emotional response.

So what is the solution?

For a start ..reflection, introspection and maybe therapy to explore and integrate the disowned parts of yourself.

Triggers are often a spot light on what you need to work most… heal.

I've had hallucinogenic experiences decades ago, where time slowed down allowing me to access the depths of my own consciousness, unlocking doors to insights and emotions I never knew existed.

But…

I could never integrate it and one fateful night, it led me to a path of destruction almost losing my life in an induced psychosis.

Fate had different plans for me, my time wasn’t up yet.

Then I had my first Somatic breathwork experience with Brian Kelly and that changed everything.

I managed to access depth through a different doorway.. experiencing a profound sense of weightlessness, my mind and body unburdened by the weight of stagnant energy. My nervous system underwent a reset, achieving a newfound balance.

I am now fortunate to be able to share this medicine with others.

It's a profound exploration of the incredible power that resides within your own body, an extraordinary journey that has impacted the lives of many, helping them conquer both emotional and physical challenges.

In this 2 hour voyage, we will delve into the essence of your being, using a whole-body approach to release the pent-up negative emotions that may have been silently residing within. The beauty of somatic breathwork lies in its fundamental belief that your emotional experiences are not just confined to the mind but etched into the very fabric of your physical being.

With each breath, you can unlock the potential to liberate those emotions that have long been suppressed or isolated.

Join me for this upcoming journey . This will be a safe container. Visit this link to find out more : https://luketan.co/somatic-breathwork

I remember the days when I walked out of the club, trams dinging and morning joggers starting their day. Sunnies on, the walk of shame.

Now, I am that ‘morning jogger’ starting my day at 430am.

A hectic life, a busy life in 🇸🇬..one of the ‘most fatigued countries’ in the world.

I can’t party like I used to, neither do I choose to (unless there’s an international DJ coming in, and someone to babysit the kids 😅)

With that being said…

There is something about the energy in the air just before the sun rises, everyone still asleep.

It’s quiet, peaceful. I do my best work and breathing then.

Sunrise on Fridays with my eldest daughter. Quiet weekends .. a good night kiss, cuddle .. and an “I love you”.

Get out of the fight vs flight state. Seek solace in the simple, the mundane.

Before we end this conversation ..What’s one piece of wisdom you would like to leave the viewers?

Own the morning.

Bad news, swipes on socials… Beyond all that you have on your plate, the day has already begun with you reacting to external stressors.

Your morning routine can be your anchor, your sanctuary, your secret weapon. It's the very first brushstroke on the canvas of your day, setting the tone for everything that follows.

The am ritual haw been an anchor for me for years now. I would rather sleep less and wake up at 430am for it, than sleep in and forgo it.

It's what keeps me grounded in the midst of life's inevitable chaos and stress.

My current ritual..

🌅 A glass of water with apple cider vinegar and a sprinkle of Himalayan sea salt
💊 Morning vitamins - D3, Multivitamin, Omega 3, Glucosamine, and B12
🌬️ 10 min activating breath sequence to awaken my mind and body
🔥 3 min alternate nostril breathing to balance the right and left brain
🔥 3 min breath of fire to activate the diaphragm
🧘‍♂️ 15 min of Transcendental meditation
🙏 Gratitude practice
🌟 Visualization of how my day will unfold
🏋️‍♂️ I then head to my morning training

Imagine this..

What if tomorrow morning you set your alarm clock maybe 15 minutes earlier, get up, start by having a big glass of water, commit to a 5-10 minute breathing practice/journal/meditate/move/listen to your favourite music/visualise how the day would unfold…THEN turn your phone off airplane mode and carry on with your day?

How would the day look and feel like?

There's so much you can't control in this vast world, but you have absolute power over how you show up in it. Your choices ripple outward and shape the world you live in …the reality we can collectively create. ☮️ 💫

Own your morning, own your day, and own your life.

Really enjoyed my conversation today with on the podcast!

Beyond reversing decades of asthma, releasing stored and stuck emotions.. breathing has transcended its role as a simple necessity for me.

1️⃣Enhanced focus: Nasal breathing reduces excess loss of CO2. CO2 increases cerebral blood flow and oxygenation.

2️⃣Deeper sleep: Engaging in down-regulation breathing techniques quiets a busy mind, leading to an extended duration of deep and REM sleep.

3️⃣Reduced stress: Lengthening the exhale activates the vagus nerve which triggers the parasympathetic nervous system, your body’s safety mechanism.

4️⃣Better s*x: Faster breathing contributes to quicker or***ms while slower breathing helps delay and intensifies it.

5️⃣Shortened recovery times: Breath hold training can increase natural EPO production which reduces recovery times and enhances overall athletic performance.

6️⃣Trauma release: Conscious connected breathing can help gain access to the subconscious mind, release trapped emotions and traumas.

7️⃣Improved digestion: Engaging in diaphragmatic breathing stimulates the parasympathetic nervous system, massages your internal organs leading to enhanced digestion.

Just to name a few!

—-
If you are in 🇸🇬 join me for my weekly Breath Reset class at (link in bio)