This study is (in mice but nonetheless) a very interesting look at how cold (50F/10C) impacts immune function, inflammation and neural repair… even offsetting some paralysis after injury. doi.org/10.1016/j.cmet…

Stress Resiliency Toolkit/Short List: 1. Leverage stress for good 2. Biofeedback/breathwork/meditation 3. Proper sunlight exposure 4. Exercise/movement 5. Proper nutrition 6. Hot/cold exposure 7. Mindset 8. Relationships/community 9. Gratitude/love 10. Hydration

Feeling controlled by your stress? Tip: Give every minute a purpose

Tip for the day: Limit substances that reduce autonomic control. Examples: caffeine, nicotine, alcohol, etc.

The easiest mechanism for modulating HRV in the moment is resonance breathing. Find your resonance rate, breathe at that rate for 1-3 minutes and your nervous system will receive a message of safety and stillness.

So many in the health and wellness community state that they do so much for their health in an effort to increase longevity. My question is, WHY do you want greater longevity? Isn't this the most important question we should be asking ourselves?

"I want to raise my HRV." OK. But why? Please remember HRV is a proxy. Data. What's the greater goal and purpose behind "raising HRV?" Mine? Better emotional regulation and moment-by-moment contentment.

“Above all, do not lose your desire to walk: Every day I walk myself into a state of well-being and walk away from every illness; I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.” — Søren Kierkegaard

Gratitude Practice of the Day: Aloud or to yourself, commend those who you see working hard. Example: At the gym, those you see working out, say to yourself (or to them, if you are so inclined), "Good for them for getting after it today!”

Stressed? Try lying on your RIGHT side: bit.ly/3rnbssI

My go-to stress resiliency tech: Biofeedback and monitoring: @HanuHealth Sleep: @ChiliSleep Breathwork: Othership Exercise: Garmin Fitness Nutrition: Levels

HRV Biofeedback is intended to help you train better self-regulation. Better emotional regulation=Increased contentment, joy, and happiness. This is why we built @HanuHealth

My new reading procedure I've been testing: 1. First, read the chapter. Keep it at a chapter. 2. After read, listen to the chapter on audio (I listen at 1.5x). 3. Jot down notes during both phases. I've been loving this!

Tip of the day: Thoughts ARE NOT facts.

Here’s a quick Instagram live that I did today - all about wearables, self quantification, and stress. instagram.com/tv/ClRxJ5VJHPE…

Take time today to train your nervous system to respond at will. Do this through short, dedicated breathwork/biofeedback sessions. Inhale 4 seconds and exhale 6 seconds for 6 rounds (one minute). The more you intentionally train, the more this response becomes reflexive.

Holiday Mental Health Tips: 1. You may not choose your family, events, or circumstances, but you certainly choose your response. 2. Prioritize sleep. 3. Take time for yourself. 4. Your breath is your guide. Use it. 5. Be present--always. Be in the moment. 6. Have fun.

It is not as simple as “the higher your HRV, the better.” There is WAY more nuance than that. Please stop circulating this idea.

HRV ≠ stress. It reflects how adaptable your nervous system is, not how “stressed” you are.

HRV biofeedback and ANS resilience are headed to modern day wellness routines.