SUGGESTED PRACTICES & SEQUENCE

BREATHWORK

PREPARING FOR THE DAY

Wim Hof Breathing Instructions - How to Breathe

Wim Hof Guided Meditation

To perform our best we aim to get the most out of our rest.

A Mediterranean-style diet can support mental health by providing the nutrients the brain needs while emphasizing foods associated with lower inflammation and a healthier gut microbiome. Build meals around adequate protein, a variety of vegetables and fruit, legumes, organic meats, fish, and olive oil, while limiting added sugar and highly processed foods. This pattern is associated with better mood and may help reduce depressive symptoms.

We find that lowering inflammation via dietary sources (ie., avoiding gluten, dairy, seed oils, and processed foods) has a direct relation to feeling lighter and emotionally stable.

Taking a moment for gratitude or prayer before eating can help us slow down, become present, and move out of a heightened stress response. Noticing the sight and aroma of food also begins the body’s natural preparation for digestion. Remember that feeling gratitude is the ultimate biohack.

Alejandro Villegas | 210.884.6613 | alex@firstmemory.one