Today at a Glance
OPTIMIZE ENERGY—one framework
Breathe Better, Feel Better
4 Techniques to Increase Breath Efficiency and Relax Intercostal Muscles
Do you feel tired or short of breath during physical activity?
Improve breath efficiency and release tension in the intercostal muscles.
This can help boost your energy levels and improve your respiratory health.
The intercostal muscles help expand and contract the chest and lungs.
They also play a critical role in breath efficiency.
Check out these 4 simple techniques to optimize your breathing and achieve peak physical performance:
1/ Deep breathing exercises:
Practice deep breathing exercises regularly to help relax the intercostal muscles and promote efficient breathing.
Here’s how you do it:
Sit or lie down in a comfortable position and inhale deeply through your nose. Expand your chest and diaphragm.
Hold your breath for a few seconds.
Then exhale slowly through your mouth.
Allow your chest to relax.
Repeat this process for several minutes.
A deep breath is slow, calm, and profound.
Yoga is a great way to improve breathing efficiency and relax the intercostal muscles.
Poses like the seated forward fold (Paschimottanasana) and the bridge pose (Setu Bandhasana) can help stretch and release tension in the chest and ribcage.
Gently massage yourself to release tension in the intercostal muscles and promote relaxation.
Use your fingers or a massage ball to apply gentle pressure to the muscles between the ribs.
Move your upper body during the massage. Use both hands. That way you can gently work your fascial tissue while breathing.
Good posture can help promote efficient breathing by allowing the lungs to fully expand.
Sit or stand up straight, with your shoulders back and your chest lifted.
Use a wall to check yourself. Contact points are: heels, buttocks, shoulder blades, and back of the head.
BUILD STRENGTH—one exercise
Take a Deep Breath
How the Yogic Three-Part Breath Can Improve Your Respiratory Health
Feeling stressed or short of breath?
The Yogic Three-Part Breath is a simple yet effective exercise to help you relax, increase breath efficiency, and improve your overall respiratory health.
Learn how to practice this powerful technique and reap the benefits of deep, conscious breathing.
Let’s practice the Yogic Three-Part Breath together:
1. Sit in a comfortable position with your back straight and your hands resting on your knees.
2. Take a few deep breaths through your nose. Exhale slowly through your mouth to help relax your body and mind.
3. Inhale deeply through your nose.
Expand your belly first.
Then your ribcage and chest.
And finally your collar bones (raising your shoulders).
Allow your lungs to fill completely with air (in that exact order).
4. Hold your breath for a few seconds. Feel the oxygen flowing throughout your body.
5. Exhale slowly through your nose. Reverse the inhale process.
Release the air from your collar bones (let shoulders sink), then chest & ribcage, and finally belly (in that order).
6. Pause for a moment. Then begin the next cycle of breath.
7. Repeat this process for min. 5 minutes, focusing on the smooth, deep, and continuous flow of breath.
The Yogic Three-Part Breath is a simple yet powerful technique that can help promote relaxation, increase breath efficiency, and improve overall respiratory health.
Regular practice of this exercise helps you to feel more centered, calm and energized throughout your day.
THRIVE IN LIVE—one mindset
The Power of a Growth Mindset
How to Thrive in Life and Achieve Success
Are you feeling stuck in your personal or professional life?
Adopt a growth mindset.
It’ll help you develop the skills, resilience, and confidence needed to overcome obstacles and achieve your goals.
The growth mindset is the most famous mindset framework that can help you thrive in business (and life).
It was coined by psychologist Carol Dweck.
What it is:
The growth mindset is the belief that your abilities and intelligence can be developed through
• hard work,
• dedication, and
• continuous learning.
What it does:
This mindset emphasizes the power of effort, perseverance, and resilience.
It encourages individuals to embrace challenges or obstacles as opportunities for growth and learning.
The other side of the coin (where many people fall in):
A fixed mindset is the belief that one’s abilities and intelligence are fixed traits that CANNOT be developed or improved.
This mindset often leads people to
• avoid challenges,
• give up easily in the face of obstacles, and
• feel threatened by the success of others.
By adopting a growth mindset, you can
• cultivate a more positive and optimistic outlook on life,
• develop a stronger sense of self-efficacy, and
• achieve greater success in your personal and professional endeavors.
Through life-long learning, intentional practice, and a willingness to embrace challenges, YOU (with a growth mindset) can thrive in all aspects of life.
What’s going on in our world
This week, Ketty had her last official day at work.
It was quite an emotional moment to say goodbye.
Especially to feel that all her colleagues encourage and support her in her next step.
We’re getting ready to leave for Mexico on March 21st.
A lot of bureaucracy and things we need to consider.
Have a wonderful weekend and stay active!
Ketty & Markus