Turn the volume down - inside and out

You’re not here to react. You’re here to reclaim presence.

Modern life pulls your energy before the day begins.
But not today.
Today, we practice stillness over stimulation.

🧘‍♂️ Breathwork:

Mindful Nasal Breathing – In through the nose, out through the nose, 3-5mins.
Let the breath slow you down. Anchor in presence.

✍️ Journal Prompts:

• What forms of stimulation do I crave?
• What does stillness teach me?

Explore this with honesty. Don’t rush it. Let the silence speak.

🔥 Daily Actions:

✅ Move – Gentle flow, yoga, or mobility to soften the system
✅ Fuel – No caffeine or sugar today - just clean nourishment
✅ Challenge – No screens for 1 hour after waking and 1 hour before bed

Give your nervous system a break. Recalibrate your rhythm.

You don’t need another hit of dopamine.
You need breath, stillness, presence.

Because the more still you become…
The more powerful your actions will be when it’s time to move.

Let’s walk quietly today, brother.
Let’s walk true.
— Coach Hola

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