How to access FLOW state to get sh*t done

Practice these 2 breathwork techniques (backed by science):

Author

Andy Mewborn
February 02, 2023

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TODAY’S NEWS

Amgios, I've got some news that's hit me harder than a defensive lineman on Tom Brady - he's retiring again! That's right, it's official. Tom Brady, the man who's had more comebacks than the cast of 'The Terminator,' is hanging up his cleats for the second time.

I mean, seriously, how many times can one guy retire and un-retire? It's like he's trying to break the record for most retirement tours. It's like he's got a whole album's worth of 'Goodbye to You' speeches.

But, in all honesty, I don't blame him. If I had his track record, I'd retire every year just so I could enjoy all the celebratory cake and retirement parties thrown in my honor.

So, here's to Tom Brady, the ageless wonder, who's once again throwing in the towel, only to inevitably pick it back up again. Keep on keeping on, Tom, and never stop showing the rest of us what it means to truly be a champion.

TODAY’S VISUAL

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🌮 Issue #77

How to access FLOW state to get sh*t done:

How to access FLOW state to get sh*t done.

Practice these 2 breathwork techniques (backed by science):

Quick story:

I asked my old friend Jonny about how to use breathwork to access flow states and regulate the nervous system.

He's taught over 400 Executives, Founders, and Doctors these exact techniques.

Here's how he responded…

No matter how intense your external situation might be, whether it’s streaming children or a boardroom confrontation, there is always greater calm or energy available through deliberately shifting your breathing rhythm.

I call this protocol:

If [This] Then [Breathe]

You’ve probably come across iPhone shortcuts or automation tools that allow you to write something along the lines of:

If [tweet] then [save to Evernote].

Well, here are 2 automation recipes that you can use to up or down-regulate your nervous system in real-time as required.

These both take advantage of the changes in blood chemistry shared above.

1. If [tired] then [espresso breath]

2. If [overwhelmed] then [breath of calm]

Let's dive in →

1. How to Perform [Espresso Breath]

Sit up with a straight lower spine, tuck your chin slightly, and begin rapid exhales through your nose, at the rate of roughly two per second.

You should feel your belly contracting with each exhale like a pump.

Continue for 30 exhales...

Once you’ve completed this, exhale all the way to the end of your breath and hold until you feel mild breath-hunger.

Then inhale deeply and hold at the top for 20-30 seconds.

Then release the breath completely and keep your body as motionless as possible for 30 seconds afterward to allow the effects to settle.

And... there you have it!

The Espresso Breath ☕️

Now let's dive into:

If [overwhelmed] then [breath of calm]

2. How to Perform [Breath of Calm]

This practice uses the technique of alternate nostril breathing that has been shown in studies to effectively reduce anxiety, combined with an exhale that is twice the length of the inhale.

This is key for parasympathetic down-regulation.

Again, ensure you’re sitting comfortably, ideally with a straight lower spine, and bring your right hand up to your face, using your ring finger to close the left nostril and your thumb to close the right nostril.

Begin by closing the right nostril and inhaling through the left side for a count of three.

Then hold at the top for three.

Then exhale through the right side for a count of six.

Now inhale right-side for three, hold for three and exhale left for six.

This is one round.

If you find a count of three and six challenging, you might like to start with inhaling for two, holding two, and exhaling for four.

Over time your CO2 tolerance will increase, and you can extend to counts of ten in and twenty out.

It’s advisable to repeat for 3 - 5 rounds or until you feel sufficiently calm.

It is also beneficial to end the practice with a full inhale and an audible relaxed sigh.

This will serve to deepen the relaxation response.

And there you have it!

Two breathwork techniques to access flow states and regulate the nervous system.

Remember:

1. If [tired] then [espresso breath]

2. If [overwhelmed] then [breath of calm]

Breathe on my friends 🙏

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That’s a wrap for today amigos. Eat your tacos and see you tomorrow! If you want more, be sure to follow me on Twitter (@andymewborn) or LinkedIn.

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