Pillar two ยท Activating
Activating
These do the opposite. They start a stress response on purpose, the same way cold water and hard training do, and you come back sharper for it. Mornings and before effort, never before bed, and always finished with something from the relaxing pillar. Buteyko is the exception: it is a breath hold rather than hard breathing, and it settles you as much as it wakes you.
- 30 reps a set Priming breath Wakes the body up. Morning, or before training.
- 1-5 minutes Breath of fire Forceful both ways. Builds heat.
- 15-25 steps a round Buteyko breathing A held walk. Runs while you are moving.
- 50 reps or 2-7 minutes Kapalabhati Forceful exhale only. Works the stomach.
- 30 seconds to 5 minutes Igniter breath Warms you up fast. After cold water, or before training.
- About 10 minutes Twisting breath Twist and exhale hard. Warm-up that works the core.
- 10-20 minutes Heart opening breath Loud on the exhale. Clears the deck before the day.
- 30 seconds to 5 minutes Kundalini Bhastrika Breath of fire, arms overhead. Harder.
- 10-15 minutes Digestion igniter Lion's breath and a stomach vacuum. Standing.
- About 20 minutes Dynamic breathwork Forty breaths and holds. The big one in this pillar.