Welcome to Supercharged Sundays, a newsletter sharing three health, fitness, and wellness practices for your week ahead.

What to expect:

• 3 breathing practices from Dr. Kelly Starrett

• Implementing Aristotle's 10 secrets to happiness

• Breaking down The Macronutrients of Happiness (Enjoyment + Satisfaction + Meaning)

Practices to Breathe Better

Last Sunday, we tested our CO2 Tolerance and covered directives to breathe properly.

This week, we’re covering three practices to breathe better.

Morning Spin-Up

Round 1:

1. Sit cross-legged or lie down on the floor. If you struggle with getting up and down off the floor, sit in a chair.

2. Inhale through your nose as fully as you can, expanding your chest, ribs, and belly.

3. Relax and exhale fully, saying “huh” as you release the air through your mouth (don’t blow). Don’t pause between exhales and inhales.

4. Repeat for two minutes.

Round 2:

1. Repeat the practice, but for this round hold your breath as long as possible after exhaling. 

2. Inhale once you feel the need to breathe.

3. Repeat for two minutes. 

Alternate these sequences as many times as you like.

Do 3-5 rounds if you want to combine meditation with breathwork.

Trunk Mobilization 

1. On the floor, lie facedown on top of a roller or volleyball placed just below your ribs so it presses on your abdomen. Keep your arms in front of you. 

2. Inhale through your nose for a count of four.

3. Hold your breath for a count of four while flexing your abs. 

4. Exhale for a count of five or more as you relax your abs. Take 1-2 big breaths in between these contract and relax cycles.

5. Breathe slowly as you move side to side on the roller/ball. If you find an area that’s stiff, flex the muscles there, inhale for four seconds, then relax and exhale for eight seconds.

6. Repeat for up to 10 minutes.

T-Spine Mobilization...