Do as follows: 1Sit down. 2Inhale slowly and deeply five or six times, letting your breath go naturally each time. 3Inhale fully. 4Relax to exhale. 5Inhale fully. 6Hold your breath, for no more than five seconds. 7Tense your upper-back muscles and chest while you hold your breath — but don’t tense the head. Keep your jaw relaxed. 8Let go.

WHM PROTOCOL: BASIC MINDSET EXERCISE The greatest accomplishment you can achieve is stillness of the mind. It is only when your mind is still that you can go from external to internal programming. In the absence of thoughts, this stillness brings your feelings into alignment with your innermost being, reflecting the true self in a direct mirror. Th

Seekers who are free within become finders. It’s quite impossible to find anything meaningful when you are caught up in the stress of daily life, which can be all-consuming. Once you are able to detach from that stress, a new reality can enter your consciousness.

BREATHING FOR MOOD REGULATION This exercise uses and trains neurostimulative brain control to help alleviate moodiness or depression. Supplying oxygen to the brain improves a person’s well-being. We have seen in fMRIs that the whole brain dances when subjects do the breathing exercises. You can do this exercise whenever you feel like it, but it can

Because the cold is merciless but righteous, we can learn from it. And what it shows us is that we have an innate capacity to deal with stress.

Stress comes in many forms, but in the end, you experience it on a biological, cellular level. You can learn to control it by going gradually into the cold and following your feelings.

Cold is a stressor, so if you are able to get into the cold and control your body’s response to it, you will be able to control stress.

those who are truly in control are the most free.

STEP 1Sit in a meditation posture, lying down, or whichever way is most comfortable for you, in a quiet and safe environment. Make sure you can expand your lungs freely without feeling any constriction. STEP 2Close your eyes and try to clear your mind. Be conscious about your breath and try to fully connect with it. Take thirty to forty deep breath