Day 2

“Losing weight is a mind game. Change your mind. Change your body”.

You’re doing great!

You’ve made some conscious efforts to take control of your diet. Its all about habit and routine forming now.

Read the material in the next few slides and put an action plan together!

Diet, exercise and lifestyle.
“Losing weight is a mind game. Change your mind. Change your body”.

Primal Shopping Spree
Refer to the Primal Approved Foods list (you’ll find this at the bottom of this section) as your handy shopping list, and get filling your fridge, freezer, and cupboards with your favourite items! Set yourself up for success by surrounding yourself with the foods to support you.

Exercise – Moderate Duration Aerobic Workout
Determine “moderate duration” according to your typical workout routine—likely somewhere in the range of 20 to 60 minutes. Maintain a comfortable pace and keep your heart rate in the aerobic training zone, which can be easily calculated by using the formula 180 minus your age. This can be tracked by heart rate monitor, fitness tracker, or a few pulse checks during the session.

Lifestyle – Calm, Relaxing Evening; and a Good Quality Sleep
Establish a screen curfew after dark, and dim the lights and/or use yellow lenses and bulbs after dark, too. Take a 5-to-15-minute evening stroll, enjoy some family relaxation time (board game, cards, talking, reading).

Awaken early, hopefully near sunrise and without an alarm, but do the best you can. Expose yourself to direct sunlight as soon as you wake up, and consider an energising morning ritual (breathing and stretching exercises, cold water plunge, hot shower, neighbourhood stroll), if you are not the morning type.

The Intelligent Breath is a rhythmic breathing track designed to move your nervous system into a more Parasympathetic dominance i.e. more in the ‘Rest and Digest’ system rather than the ‘Fight or Flight’ part. Each week there will be a new ratio option which is there to challenge the mechanics of your breath e.g. week 2 is a 3:6 ratio and week 3 is a 4:8 ratio.

Inhale through your nose and exhale through your mouth to begin with but as you get more familiar then progress to slowly inahling/exhaling through your nose.

Safety Notice for breath work practice – please read!
Before we begin, please read the following safety precautions and contraindications.

DO follow the safety notice for each exercise and check if it is right for you.

If you have a serious medical condition, DO speak to your doctor or a certified Breath Work Instructor before you begin.

This course is designed for adults only. Not to be practiced by children under the age of 16 years.

Always listen to your body.

Contraindications
Slow rhythmic breathing techniques of SOMA Breath are safe to be to be used for anyone, and can be beneficial for all individuals.

Forceful mouth breathing, prolonged breath holds and extended intense fast Breath Work/hyperventilation for more than 5 minutes, should NOT be practiced in the case of any of the following:

Severe/critical diseases or infections if it impairs your ability to breathe

Severe uncontrolled hypertension (usually after a heart attack)

Organ failure or late-stage terminal illness

Pregnancy

If you have epilepsy, a pacemaker, or irregular heart beat (Exception: your doctor gives you specific permission).

Some conditions (Eg: Tinnitus, hernias) may be aggravated by forceful mouth breathing, prolonged breath holds and prolonged, intense, rapid breathing/hyperventilation and careful attention to technique is required.

To learn how to do our techniques correctly and to see which techniques are most suitable for your situation we advise speaking to a certified SOMA Breath instructor.

What if I am a person with any of the contraindications?
You will still gain enormous benefits from this course. The rhythmic breathing and visualisation techniques will help you tremendously.

Simply stay away from the breath retentions unless you are supervised by your health professional.

***DO NOT practice this in water nor while driving or operating any kind of machinery.