Lessons at 220 degrees F

I did some contrast therapy yesterday.

This is when you alternate between a cold plunge and a barrel sauna while doing meditative breath work.

The sauna is 220degF and the cold plunge is 35degF. 

It’s exhilarating. 

Yesterday, I did 2 alternations of 12 minutes in the sauna, 3 minutes in the cold plunge.

And wow. Talk about a state change.

It gave me a TON of energy that lasted all day.

But the most important takeaway from the session was a meditation exercise during the sauna sessions.

Basically it was a box breathing exercise where you:

• Breathe in through your nose with a long inhalation for 4 seconds

• Hold for 4 seconds

• Breathe out through your mouth with a long exhalation for 4 seconds

• Hold for 4 seconds

Each time you breathe in, visualize the person you want to be or the energy you want. Each breath out, you visualize the negative energy you want to be rid of, and release it.

Pretty powerful.

And the reason it’s powerful is that our self-talk literally dictates our perception of the world. 

Visualizing yourself as a higher-worth individual will change your life. 

You may think that being tough on yourself will push you further.

It is a motivation, that’s true.

But, you will go WAY further by believing that you have the potential to do great things. Not by beating yourself up every time something doesn’t go exactly to plan.

You don’t need a sauna to do this. I’d recommend trying this next time you have 5 minutes of quiet time.

Before you do the breath work, make a mental image of the optimal version of yourself.

I literally picture two versions:

• Me at my weakest. The procrastinator. The guy that has a ton of self-doubt and doesn't’ execute on ideas.

• The successful version of me. Stronger, smarter, and willing to take risks.

Each in-breath pulls the energy of the successful version. Each breath out releases the energy of my weaker version.

And you don’t need a sauna. I’d recommend trying this next time you have 5 minutes of quiet time.

See you tomorrow,

Swanagan

P.S., You should try cold plunges. Life changing.

P.P.S.,  If you like this newsletter and refer it to 25 of your friends, I’ll send you a cool t-shirt. Get your unique referral link below!