Warrior - Breath of Fire…
Involves quick, deep diaphragmatic inhales through your nose, followed by a forceful, prolonged exhale through your mouth. Repeat this breathing pattern rapidly for 10 to 15 cycles.

This adrenaline-filled breath increases muscle readiness and adrenaline efficiency.

Become the Warrior - Calm before the Storm…
With chin up and shoulders back, take a double inhale. The first inhale fills the lungs to 70% capacity. After a brief pause, complete the second inhale to fully expand your lungs, then hold for two seconds. Then exhale with a prolonged hum or “sigh.”

This breathwork is also known as a physiological sigh, sometimes called a calm yawn.

Optic Flow is a little more complicated… and when used correctly, the optic nerve provides vital information through your emotional brain straight into your Athletic Brain. (Optic flow, along with Athletic Brain… will be discussed in greater detail on Days 22, 23, 24, 25, and Day 26.)