Welcome back, brother.

Today, we return to one of your greatest tools: your breath.

Your breath isn’t just something that happens — it’s something you can use.
To regulate. To ground. To reset.

When you’re tense, your breath shortens.
When you’re anxious, it races.
When you’re grounded, it flows.

Today, we practice using the breath on purpose.

🧘‍♂️ Breathwork:

4-7-8 Breathing – Inhale for 4, hold for 7, exhale for 8 (5–8 minutes)
This breathwork is designed to calm the nervous system and create stillness.

✍️ Journal Prompts:

• How does my breath shift with emotion?
• How can I use my breath to steady myself?

Breathe before you write. Let it guide your answers.

🔥 Daily Actions:

✅ Move – Light movement or mobility today. Gentle, grounded.
✅ Fuel – Eat 3 clean meals. Aim for at least 2L of water today.
✅ Challenge – Every hour, pause and take 3 deep, conscious breaths — no matter where you are.

This isn’t about controlling everything.
It’s about remembering that you can always return to center.
And your breath is the way back.

Let it anchor you.

Let’s walk.
— Coach Hola

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