We empower busy women to silence the noise of overthinking that breeds self-doubt and anxiety through a short daily practice that leads to tranquil determination, focus and unwavering confidence.
π What my dog reminded me about breath (and signals)
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Good morning Reader! Quick question before we dive in β have you been practicing breath suspension while walking to build COβ tolerance and with that more sustainable energy and resilience over time? I've been doing it on walks with my dog. And yesterday β nose pinched, holding my breath, counting steps β he suddenly pulled hard on the leash. Tail wagging. Speeding up. Wanting to go his way, not mine. A few months ago, that kind of interruption would have broken me out of the practice entirely. The rhythm would be gone. The hold would be gone. I'd take a big reactive inhale, get pulled into his pace, and lose the thread. But yesterday β I stayed with it. Same hold. Same count. Same steady pace. He pulled, but my system didn't follow. That's the shift I want to talk to you about today. Your system responds to signals β not reality.This is one of the most important things I can hand you. Your body doesn't actually know what's happening "out there." It only knows what's happening inside β what signals are being sent. And there are three signals running the show: π thoughts = signal π breath = signal π attention = signal Send stressed signals β your system prepares for stress. Send steady signals β your system steadies. The signals don't care if the "threat" is a tiger, a deadline, a text you haven't replied to, or a dog pulling you forward on a breath hold. It all gets read the same way. How the three signals weave into πͺβ¨B.M.E. β Be Meβ¨πͺ framework:B β Body Blueprint M β Mind Mastery E β Energy Elevation Signals live at the seam between all three. Your breath is a Body Blueprint lever. Your thoughts are a Mind Mastery lever. Your attention is the Energy Elevation lever β because where attention goes, energy flows. Master the signals, and you're not chasing calm. You're producing it. What science is clear on:This isn't just a nice idea. It is rooted in scientific research. Breaking a stuck nervous system β the rumination loop, the stress loop, the "why am I still like this" loop β isn't about trying harder to think positive. It requires three simultaneous shifts: 1. Switching Capacity β the ability to redirect attention away from repetitive loops. This is a trainable skill, not a personality trait. 2. Default-Mode Disruption β breaking the autopilot that runs when your mind has nothing to do. This is where most rumination lives. 3. Reinforcement Rewiring β replacing old loops with new ones your brain actually gets rewarded for running. And here's the beautiful part β thoughts, breath, and attention are the three levers that move all three. What's coming next:Over the next several emails, I'm going to walk you through exactly how signals get mastered β how to hold focus under pressure, how to send your nervous system the right signal when life is sending you the wrong one, and how to stop being at the mercy of your body's default reactions. In the meantime β if you haven't tried the walking COβ practice yet, today is a good day. Bonus points if you have a dog to speed you up. π πΎ πΎ πΎ πΎ πΎ |
βInstinct Yoga
We empower busy women to silence the noise of overthinking that breeds self-doubt and anxiety through a short daily practice that leads to tranquil determination, focus and unwavering confidence.
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Good morning Reader! We've been talking about the signals your body reads β and the way those signals shape how you perceive life. Today: breath. π¬οΈ Breath is the signal your body reads at the most rudimentary level. You can use it to rev yourself up with energy. Or to calm yourself down when the logical mind has shut off β in a panic attack onset, in emotional flooding, in any moment when your system has shifted into fight or flight. In that state, all energy flows away from your logical,...