Overcoming Anxiety and Procrastination with Cold Exposure and Breathwork Techniq
00:00hello hello welcome to mindset to hello hello welcome to mindset to results and today our guest is Alexandra results and today our guest is Alexandra results and today our guest is Alexandra VOA and she is vitality and breath work VOA and she is vitality and breath work VOA and she is vitality and breath work coach hi coach hi coach hi Alexandra hi Elena thank you so much for Alexandra hi Elena thank you so much for Alexandra hi Elena thank you so much for having me here you're welcome today we having me here you're welcome today we having me here you're welcome today we are we have such amazing topic uh how are we have such amazing topic uh how are we have such amazing topic uh how the breath work helps to eliminate the breath work helps to eliminate the breath work helps to eliminate anxiety and stress so uh tell us a anxiety and stress so uh tell us a anxiety and stress so uh tell us a little bit about you and uh what was little bit about you and uh what was little bit about you and uh what was your story how you discovered uh how your story how you discovered uh how your story how you discovered uh how breath work helped you uh I was tell my story uh back in you uh I was tell my story uh back in 2018 where I was actually on paper 2018 where I was actually on paper 2018 where I was actually on paper diagnosed with Hashimoto disease I don't diagnosed with Hashimoto disease I don't diagnosed with Hashimoto disease I don't know if you know what that is it's know if you know what that is it's know if you know what that is it's actually a inflammatory actually a inflammatory actually a inflammatory condition and the symtoms are actually condition and the symtoms are actually condition and the symtoms are actually weight gain signs of depression short weight gain signs of depression short weight gain signs of depression short and longterm
01:00and longterm and longterm and as well it increase your and as well it increase your and as well it increase your anxiety increase your fatigue like anxiety increase your fatigue like anxiety increase your fatigue like literally basically change your life you literally basically change your life you literally basically change your life you know uh and I've been struggling to keep know uh and I've been struggling to keep know uh and I've been struggling to keep it under control for some years since it under control for some years since it under control for some years since 2018 clearly and I would say that my 2018 clearly and I would say that my 2018 clearly and I would say that my biggest turnaround it was last biggest turnaround it was last biggest turnaround it was last December where it was a new symptom for December where it was a new symptom for December where it was a new symptom for me and it was that fatigue where I could me and it was that fatigue where I could me and it was that fatigue where I could not even stand up from the couch I was not even stand up from the couch I was not even stand up from the couch I was not depressed you know I could speak I not depressed you know I could speak I not depressed you know I could speak I could laugh but I was so fatigued that I could laugh but I was so fatigued that I could laugh but I was so fatigued that I didn't not wanted to actually put um didn't not wanted to actually put um didn't not wanted to actually put um food on the table for my daughter so you food on the table for my daughter so you food on the table for my daughter so you can understand how deep it was so um I can understand how deep it was so um I can understand how deep it was so um I remembered about the cold something came remembered about the cold something came remembered about the cold something came my mind I remember about the cold and as my mind I remember about the cold and as my mind I remember about the cold and as it was uh deep December and the start of it was uh deep December and the start of it was uh deep December and the start of January there I took the decision to
02:00January there I took the decision to January there I took the decision to actually do breathing uh exercise in the actually do breathing uh exercise in the actually do breathing uh exercise in the cold outside which was let's say from cold outside which was let's say from cold outside which was let's say from minus 2 degrees until minus minus 2 degrees until minus minus 2 degrees until minus 11 and I was just with bra and 11 and I was just with bra and 11 and I was just with bra and shorts and I allowed myself to feel my shorts and I allowed myself to feel my shorts and I allowed myself to feel my body and I allow myself to breathe the body and I allow myself to breathe the body and I allow myself to breathe the way as my body asked me to do it you way as my body asked me to do it you way as my body asked me to do it you know after 12 days know after 12 days know after 12 days Elena I had a different I know was Elena I had a different I know was Elena I had a different I know was amazing overcome like everything what I amazing overcome like everything what I amazing overcome like everything what I felt before it disappeared I start to felt before it disappeared I start to felt before it disappeared I start to lose weight I start to be full of life lose weight I start to be full of life lose weight I start to be full of life like after the exercise I was like oh my like after the exercise I was like oh my like after the exercise I was like oh my God this is how life feels you know uh God this is how life feels you know uh God this is how life feels you know uh it was simply so amazing that even my it was simply so amazing that even my it was simply so amazing that even my libido Skyrocket you know like for libido Skyrocket you know like for libido Skyrocket you know like for people who struggle with Hashimoto they people who struggle with Hashimoto they people who struggle with Hashimoto they know that this hormonal imbalance reduce know that this hormonal imbalance reduce know that this hormonal imbalance reduce a lot your Li so it was literally the
03:00a lot your Li so it was literally the a lot your Li so it was literally the turning point in everything and I said I turning point in everything and I said I turning point in everything and I said I need to speak more about it I need to need to speak more about it I need to need to speak more about it I need to speak more about how this actually speak more about how this actually speak more about how this actually helped me and it as well it really helped me and it as well it really helped me and it as well it really reduced my anxiety because I was able to reduced my anxiety because I was able to reduced my anxiety because I was able to do the things that I wanted to do you do the things that I wanted to do you do the things that I wanted to do you know was not anymore the the thing that know was not anymore the the thing that know was not anymore the the thing that oh I would like to stand up and spend oh I would like to stand up and spend oh I would like to stand up and spend time with my my family but I cannot do time with my my family but I cannot do time with my my family but I cannot do it and that was actually before the it and that was actually before the it and that was actually before the reading is I was feeling my anxiety reading is I was feeling my anxiety reading is I was feeling my anxiety which would lead to of course uh sleep which would lead to of course uh sleep which would lead to of course uh sleep reduction or poor quality sleep or you reduction or poor quality sleep or you reduction or poor quality sleep or you know even other um body symptoms you know even other um body symptoms you know even other um body symptoms you know other health know other health know other health issues so what exactly did you do so you issues so what exactly did you do so you issues so what exactly did you do so you were going outside in bikini in that were going outside in bikini in that were going outside in bikini in that cold and what did you do what was that cold and what did you do what was that cold and what did you do what was that breath work you wereing or you just were breath work you wereing or you just were breath work you wereing or you just were breathing
04:00breathing breathing so I um you know cold is actually really so I um you know cold is actually really so I um you know cold is actually really painful right I live in Romania there painful right I live in Romania there painful right I live in Romania there was minus 20 degrees when I was a was minus 20 degrees when I was a was minus 20 degrees when I was a childhood a child and uh when you would childhood a child and uh when you would childhood a child and uh when you would come back inside the the body was cold come back inside the the body was cold come back inside the the body was cold was like in pain so me going outside it was like in pain so me going outside it was like in pain so me going outside it was um was difficult at the start was um was difficult at the start was um was difficult at the start because just connecting the mind and because just connecting the mind and because just connecting the mind and body to say hey let's go and breathe in body to say hey let's go and breathe in body to say hey let's go and breathe in these crucial conditions the body didn't these crucial conditions the body didn't these crucial conditions the body didn't want it so what I did was actually want it so what I did was actually want it so what I did was actually to uh create the connection first of all to uh create the connection first of all to uh create the connection first of all because I think this is the thing you because I think this is the thing you because I think this is the thing you need to create the connection So when need to create the connection So when need to create the connection So when you say go everything follows you know you say go everything follows you know you say go everything follows you know and I did that connecting with my own and I did that connecting with my own and I did that connecting with my own feelings so I knew that if I don't do feelings so I knew that if I don't do feelings so I knew that if I don't do this I might still be in that situation this I might still be in that situation this I might still be in that situation where I'm not going to be able to put where I'm not going to be able to put where I'm not going to be able to put food on uh the plate of my daughter you food on uh the plate of my daughter you food on uh the plate of my daughter you know so I created the routine I was
05:00know so I created the routine I was know so I created the routine I was taking my yoga mat and I was putting it taking my yoga mat and I was putting it taking my yoga mat and I was putting it in front of the door and the moment that in front of the door and the moment that in front of the door and the moment that I would do that my mind will know what I would do that my mind will know what I would do that my mind will know what it has to do and my body would follow it has to do and my body would follow it has to do and my body would follow and I would go out just in a like you and I would go out just in a like you and I would go out just in a like you said almost a bikini put my music and said almost a bikini put my music and said almost a bikini put my music and literally just connect to my heart and literally just connect to my heart and literally just connect to my heart and to my body also doing specific movements to my body also doing specific movements to my body also doing specific movements of the body so that you let the energy of the body so that you let the energy of the body so that you let the energy flow and I realized that I have a flow and I realized that I have a flow and I realized that I have a blockage on my chest so I was breathing blockage on my chest so I was breathing blockage on my chest so I was breathing deeper in the chest you know trying to deeper in the chest you know trying to deeper in the chest you know trying to release everything what was here um and release everything what was here um and release everything what was here um and yeah like I said the results were were yeah like I said the results were were yeah like I said the results were were fantastic yeah EXA exactly it is fantastic yeah EXA exactly it is fantastic yeah EXA exactly it is interesting how you said that uh when interesting how you said that uh when interesting how you said that uh when you get in control that your mind start you get in control that your mind start you get in control that your mind start telling your body what to do instead of telling your body what to do instead of telling your body what to do instead of body telling your mind what to do yes body telling your mind what to do yes body telling your mind what to do yes and since you started getting your mind and since you started getting your mind and since you started getting your mind that power and through this ritual which
06:00that power and through this ritual which that power and through this ritual which you created for yourself it got that you created for yourself it got that you created for yourself it got that power and this is how the healing helped power and this is how the healing helped power and this is how the healing helped happened so you said that you had happened so you said that you had happened so you said that you had anxiety can you tell us like what it anxiety can you tell us like what it anxiety can you tell us like what it feels like what is feels like what is feels like what is anxiety well well anxiety um you know anxiety well well anxiety um you know anxiety well well anxiety um you know it's that heavy feeling on your chest is it's that heavy feeling on your chest is it's that heavy feeling on your chest is that fear of what comes it's of course that fear of what comes it's of course that fear of what comes it's of course for every single one of us it might be for every single one of us it might be for every single one of us it might be different different different so it might have different symptoms but so it might have different symptoms but so it might have different symptoms but generally you get overwhelmed and you generally you get overwhelmed and you generally you get overwhelmed and you get the fear and the overthinking of get the fear and the overthinking of get the fear and the overthinking of what comes right like uh for what comes right like uh for what comes right like uh for example you want to go out with friends example you want to go out with friends example you want to go out with friends but you have the anxiety of meeting new but you have the anxiety of meeting new but you have the anxiety of meeting new people and you heard that somebody people and you heard that somebody people and you heard that somebody invited somebody else that you don't invited somebody else that you don't invited somebody else that you don't know and just that thought is going to know and just that thought is going to know and just that thought is going to start to create a discomfort within you start to create a discomfort within you start to create a discomfort within you which would might actually make you will
07:00which would might actually make you will which would might actually make you will not want to go not want to go not want to go anymore and it's like we are losing anymore and it's like we are losing anymore and it's like we are losing opportunities because of opportunities because of opportunities because of this yeah so anxiety keeps you in that this yeah so anxiety keeps you in that this yeah so anxiety keeps you in that prison yes like puts you in that prison prison yes like puts you in that prison prison yes like puts you in that prison where you keep yourself in that box and where you keep yourself in that box and where you keep yourself in that box and you just deny everything that you think you just deny everything that you think you just deny everything that you think that you might feel not that you might feel not that you might feel not well yes it it might be like that as well yes it it might be like that as well yes it it might be like that as well some other symptoms for different well some other symptoms for different well some other symptoms for different persons would be like uh sweaty hands persons would be like uh sweaty hands persons would be like uh sweaty hands you know it might be like you know it might be like you know it might be like um it can also go to Sleepless like you um it can also go to Sleepless like you um it can also go to Sleepless like you cannot sleep you cannot calm your mind cannot sleep you cannot calm your mind cannot sleep you cannot calm your mind down to get the the rest you down to get the the rest you down to get the the rest you need need need um it's also like um like you said it um it's also like um like you said it um it's also like um like you said it creates a a prison because it literally
08:00creates a a prison because it literally creates a a prison because it literally clouds your mind and you lose your clouds your mind and you lose your clouds your mind and you lose your identity you don't know who you are identity you don't know who you are identity you don't know who you are anymore and you don't know um how to get anymore and you don't know um how to get anymore and you don't know um how to get out of it how to be yourself again and out of it how to be yourself again and out of it how to be yourself again and requires u a lot of requires u a lot of requires u a lot of self-awareness and changing to to self-awareness and changing to to self-awareness and changing to to actually go out of this prison as you actually go out of this prison as you actually go out of this prison as you call it call it call it yeah thank you for sharing your yeah thank you for sharing your yeah thank you for sharing your experience and um how experience and um how experience and um how anxiety affects our life and anxiety affects our life and anxiety affects our life and business um interesting business um interesting business um interesting question anxiety it's all about as we question anxiety it's all about as we question anxiety it's all about as we said decision making right like you take said decision making right like you take said decision making right like you take the decision if you still want to go out the decision if you still want to go out the decision if you still want to go out with your friends when you heard that um with your friends when you heard that um with your friends when you heard that um there is something out of your comfort there is something out of your comfort there is something out of your comfort zone out there so when you are in an
09:00zone out there so when you are in an zone out there so when you are in an anxiety phase and you have that cloud anxiety phase and you have that cloud anxiety phase and you have that cloud over your mind you actually cannot take over your mind you actually cannot take over your mind you actually cannot take rational rational rational decisions which leads actually to decisions which leads actually to decisions which leads actually to feeling feeling feeling overwhelmed for example overwhelmed for example overwhelmed for example um if you have a lot of clients and a um if you have a lot of clients and a um if you have a lot of clients and a lot of meetings you start to feel lot of meetings you start to feel lot of meetings you start to feel overwhelmed and if any more meeting overwhelmed and if any more meeting overwhelmed and if any more meeting comes in your schedule you're gonna feel comes in your schedule you're gonna feel comes in your schedule you're gonna feel like oh my God I cannot do it you know like oh my God I cannot do it you know like oh my God I cannot do it you know and you start to back and you start to back and you start to back up like they coming negative emotions to up like they coming negative emotions to up like they coming negative emotions to you you start to back up you start to um you you start to back up you start to um you you start to back up you start to um don't feel so confident anymore in the don't feel so confident anymore in the don't feel so confident anymore in the things that you used to things that you used to things that you used to know and this can actually lead to a lot know and this can actually lead to a lot know and this can actually lead to a lot of financial loss because you lose the of financial loss because you lose the of financial loss because you lose the clients you lose the clients you lose the clients you lose the opportunities um you can Rush with the
10:00opportunities um you can Rush with the opportunities um you can Rush with the seizures as well for example uh I'm just seizures as well for example uh I'm just seizures as well for example uh I'm just going to give a easy example for the going to give a easy example for the going to give a easy example for the people who are trading you know trading people who are trading you know trading people who are trading you know trading it's a really uh emotional it's a really uh emotional it's a really uh emotional process and if somebody trades with process and if somebody trades with process and if somebody trades with anxiety is just going to have in the anxiety is just going to have in the anxiety is just going to have in the mind oh my God I need to rearn what I mind oh my God I need to rearn what I mind oh my God I need to rearn what I lose and you just go in with it you know lose and you just go in with it you know lose and you just go in with it you know you don't think rational anymore to you don't think rational anymore to you don't think rational anymore to actually create a risk reward uh so it actually create a risk reward uh so it actually create a risk reward uh so it does influence a lot a lot our decision does influence a lot a lot our decision does influence a lot a lot our decision making in business and also in financial making in business and also in financial making in business and also in financial situation yes exactly and what are the situation yes exactly and what are the situation yes exactly and what are the symptoms of the symptoms of the symptoms of the anxiety um as I said before it's anxiety um as I said before it's anxiety um as I said before it's different from every person right for different from every person right for different from every person right for example uh if we go to a physical example uh if we go to a physical example uh if we go to a physical symptom it might be sweaty hands it symptom it might be sweaty hands it symptom it might be sweaty hands it might be uh upset stomach it might be uh might be uh upset stomach it might be uh might be uh upset stomach it might be uh sleepless night it might be tension in
11:00sleepless night it might be tension in sleepless night it might be tension in your body and like a weight on your your body and like a weight on your your body and like a weight on your chest uh also if you go to the Fe the chest uh also if you go to the Fe the chest uh also if you go to the Fe the emotional symptoms you emotional symptoms you emotional symptoms you can um feel that you are not in control can um feel that you are not in control can um feel that you are not in control anymore anymore anymore you you feel um you DBT yourself a lot you you feel um you DBT yourself a lot you you feel um you DBT yourself a lot like I said you don't have the power of like I said you don't have the power of like I said you don't have the power of clarity anymore in your life you lose clarity anymore in your life you lose clarity anymore in your life you lose your identity your identity your identity um you are overwhelmed and any kind of um you are overwhelmed and any kind of um you are overwhelmed and any kind of small situation overwhelms you uh going small situation overwhelms you uh going small situation overwhelms you uh going out of the comfort zone is just just out of the comfort zone is just just out of the comfort zone is just just adding to your adding to your adding to your feelings and uh any kind of change for feelings and uh any kind of change for feelings and uh any kind of change for example would actually example would actually example would actually also uh make you feel more uh also uh make you feel more uh also uh make you feel more uh restless so they are depending a lot of restless so they are depending a lot of restless so they are depending a lot of on the person and how it's actually um
12:00on the person and how it's actually um on the person and how it's actually um go through it and how it's his own go through it and how it's his own go through it and how it's his own approach to it the the symptoms are approach to it the the symptoms are approach to it the the symptoms are different yes thank you so let's speak different yes thank you so let's speak different yes thank you so let's speak about um another topic about in related about um another topic about in related about um another topic about in related anxiety as um how how anxiety can fuel anxiety as um how how anxiety can fuel anxiety as um how how anxiety can fuel procrastination oh another really good procrastination oh another really good procrastination oh another really good question so procrastination and anxiety question so procrastination and anxiety question so procrastination and anxiety they go hand in hand and it's such a they go hand in hand and it's such a they go hand in hand and it's such a vicious cycle right vicious cycle right vicious cycle right because we want to do because we want to do because we want to do things but things but things but procrastinating we let it for procrastinating we let it for procrastinating we let it for later but this doesn't mean that you later but this doesn't mean that you later but this doesn't mean that you don't have things to do anymore right so don't have things to do anymore right so don't have things to do anymore right so that stays in the back of your mind over that stays in the back of your mind over that stays in the back of your mind over and over which leads to a strong anxiety and over which leads to a strong anxiety and over which leads to a strong anxiety because you do not do what you had to do
13:00because you do not do what you had to do because you do not do what you had to do it so procrastinating is actually adding it so procrastinating is actually adding it so procrastinating is actually adding a layer on top of your anxiety right and a layer on top of your anxiety right and a layer on top of your anxiety right and have that anxiety is going to add have that anxiety is going to add have that anxiety is going to add through your through your through your procrastination okay so you're not going procrastination okay so you're not going procrastination okay so you're not going to want to do the task that you need to to want to do the task that you need to to want to do the task that you need to do them because you feel anxious and you do them because you feel anxious and you do them because you feel anxious and you don't know how to control it and how to don't know how to control it and how to don't know how to control it and how to calm down to actually focus and have a calm down to actually focus and have a calm down to actually focus and have a clear mind to do the clear mind to do the clear mind to do the tasks yeah and and vice versa also tasks yeah and and vice versa also tasks yeah and and vice versa also procrastination fuels anxiety because procrastination fuels anxiety because procrastination fuels anxiety because when people don't make decision this when people don't make decision this when people don't make decision this task uh stays as task uh stays as task uh stays as uncomplete and it is still in the mind uncomplete and it is still in the mind uncomplete and it is still in the mind that I have to do that I have to do that that I have to do that I have to do that that I have to do that I have to do that I didn't do that I didn't do that when I I didn't do that I didn't do that when I I didn't do that I didn't do that when I will do that yes and not doing things it will do that yes and not doing things it will do that yes and not doing things it causes anxiety yeah because it is stays causes anxiety yeah because it is stays causes anxiety yeah because it is stays there and like a load like a like there and like a load like a like there and like a load like a like something that is has to be done and I something that is has to be done and I something that is has to be done and I know um many people who have business
14:00know um many people who have business know um many people who have business even like um are even like um are even like um are Executives they have this they have this Executives they have this they have this Executives they have this they have this problem to procrastinate and putting off problem to procrastinate and putting off problem to procrastinate and putting off the important tasks yes and this how the important tasks yes and this how the important tasks yes and this how anxiety anxiety anxiety increases increases increases exactly yes so uh let us speak about the exactly yes so uh let us speak about the exactly yes so uh let us speak about the techniques um how you think um people techniques um how you think um people techniques um how you think um people can do uh something by themselves as you can do uh something by themselves as you can do uh something by themselves as you did and you found that uh very uh brave did and you found that uh very uh brave did and you found that uh very uh brave brave brave brave method because you just decided that you method because you just decided that you method because you just decided that you wanted to change it yes and you just wanted to change it yes and you just wanted to change it yes and you just made that bold decision just made that bold decision just made that bold decision just uh go to that cold and do breathing uh go to that cold and do breathing uh go to that cold and do breathing exercises on my on the mattress in front exercises on my on the mattress in front exercises on my on the mattress in front of your door from outside yes so let's of your door from outside yes so let's of your door from outside yes so let's speak about this more like what exactly
15:00speak about this more like what exactly speak about this more like what exactly happening when people do the breath work happening when people do the breath work happening when people do the breath work and um put thems in that cold in that and um put thems in that cold in that and um put thems in that cold in that cold cold cold situation um so one thing that I would situation um so one thing that I would situation um so one thing that I would like to speak here about it's really like to speak here about it's really like to speak here about it's really important to have the self-awareness important to have the self-awareness important to have the self-awareness right so you need to recognize the right so you need to recognize the right so you need to recognize the symptoms because when you do it you symptoms because when you do it you symptoms because when you do it you actually know what you're dealing with actually know what you're dealing with actually know what you're dealing with and there you can tap into the breathing and there you can tap into the breathing and there you can tap into the breathing exercises that are actually good for you exercises that are actually good for you exercises that are actually good for you for example um as I said anxiety creates for example um as I said anxiety creates for example um as I said anxiety creates different symptoms so let's take different symptoms so let's take different symptoms so let's take somebody who one of the symptoms is somebody who one of the symptoms is somebody who one of the symptoms is actually uh sleep deprived okay he actually uh sleep deprived okay he actually uh sleep deprived okay he cannot uh stop the cannot uh stop the cannot uh stop the mind of thinking and cannot get a good mind of thinking and cannot get a good mind of thinking and cannot get a good rest in the night so in this case you rest in the night so in this case you rest in the night so in this case you will tap in some breathing exercise that
16:00will tap in some breathing exercise that will tap in some breathing exercise that are actually uh going to activate your are actually uh going to activate your are actually uh going to activate your parasympathetic nervous system which is parasympathetic nervous system which is parasympathetic nervous system which is the calm part of our autonom nervous the calm part of our autonom nervous the calm part of our autonom nervous system and that would help you to system and that would help you to system and that would help you to actually decrease the anxiety and feel actually decrease the anxiety and feel actually decrease the anxiety and feel calm and will lower your thoughts and calm and will lower your thoughts and calm and will lower your thoughts and you'll be able to breathe uh better and you'll be able to breathe uh better and you'll be able to breathe uh better and breathe more in your lower part of the breathe more in your lower part of the breathe more in your lower part of the body which would actually lead to to a body which would actually lead to to a body which would actually lead to to a good night rest um if you are dealing good night rest um if you are dealing good night rest um if you are dealing now with fatigue as I was doing right now with fatigue as I was doing right now with fatigue as I was doing right then is needed to take a different then is needed to take a different then is needed to take a different action a different breathing exercise action a different breathing exercise action a different breathing exercise which will actually tune in a stress which will actually tune in a stress which will actually tune in a stress reduction which could be for example reduction which could be for example reduction which could be for example um going to the cold taking cold showers um going to the cold taking cold showers um going to the cold taking cold showers or ice bath uh breathing and cold
17:00or ice bath uh breathing and cold or ice bath uh breathing and cold showers actually lower the showers actually lower the showers actually lower the cortisol which we know the cortisol is cortisol which we know the cortisol is cortisol which we know the cortisol is the stress hormone right and that would the stress hormone right and that would the stress hormone right and that would actually decrease the inflammation in actually decrease the inflammation in actually decrease the inflammation in the body which will decrease the fatigue the body which will decrease the fatigue the body which will decrease the fatigue and you feel much more and you feel much more and you feel much more alive um so this this is really alive um so this this is really alive um so this this is really important to speak about because it's important to speak about because it's important to speak about because it's you need to know which kind of symptoms you need to know which kind of symptoms you need to know which kind of symptoms you have from the anxiety so you know you have from the anxiety so you know you have from the anxiety so you know how you deal with them and which how you deal with them and which how you deal with them and which breathing exercise you should actually breathing exercise you should actually breathing exercise you should actually use in the use in the use in the moment thank you and nowadays we uh many moment thank you and nowadays we uh many moment thank you and nowadays we uh many people have depression yes anxiety people have depression yes anxiety people have depression yes anxiety depression so how do they relate it how depression so how do they relate it how depression so how do they relate it how anxiety related to depression um as I said depression um as I said before anxiety it's really making us uh before anxiety it's really making us uh before anxiety it's really making us uh not think straight anymore not think straight anymore not think straight anymore one thing is that you cannot express
18:00one thing is that you cannot express one thing is that you cannot express your emotions you get the your emotions you get the your emotions you get the fear of expressing yourself of being fear of expressing yourself of being fear of expressing yourself of being yourself suppressed emotions and yourself suppressed emotions and yourself suppressed emotions and negative emotion leads to negative emotion leads to negative emotion leads to depression you start to create a depression you start to create a depression you start to create a situation for situation for situation for yourself where you might feel alone you yourself where you might feel alone you yourself where you might feel alone you might feel that the world that you are might feel that the world that you are might feel that the world that you are living in is a totally different world living in is a totally different world living in is a totally different world that that you knew right that that you knew right that that you knew right um so anxiety does fuel a lot the um so anxiety does fuel a lot the um so anxiety does fuel a lot the depression I actually wrote about it depression I actually wrote about it depression I actually wrote about it today in an article about one situation today in an article about one situation today in an article about one situation where I was in a huge uh depression and where I was in a huge uh depression and where I was in a huge uh depression and how bread helped me go out of it how bread helped me go out of it how bread helped me go out of it so again uh our feelings our feelings so again uh our feelings our feelings so again uh our feelings our feelings and um how we suppress them it can lead and um how we suppress them it can lead and um how we suppress them it can lead to different kind of of um symptoms in to different kind of of um symptoms in to different kind of of um symptoms in our body right it's one can be physical
19:00our body right it's one can be physical our body right it's one can be physical or one can be emotional and the or one can be emotional and the or one can be emotional and the emotional part the emotional where you emotional part the emotional where you emotional part the emotional where you feel like uh really strong overwhelmed feel like uh really strong overwhelmed feel like uh really strong overwhelmed where you feel like you have a lot of where you feel like you have a lot of where you feel like you have a lot of responsibilities in your life when you responsibilities in your life when you responsibilities in your life when you feel that um you are feel that um you are feel that um you are not worth it somehow which can be just a not worth it somehow which can be just a not worth it somehow which can be just a symptom of anxiety all this can lead to symptom of anxiety all this can lead to symptom of anxiety all this can lead to depression and depression actually is depression and depression actually is depression and depression actually is it's a thing that people start to speak it's a thing that people start to speak it's a thing that people start to speak more about it nowadays which is good more about it nowadays which is good more about it nowadays which is good because it is real and it is a mental because it is real and it is a mental because it is real and it is a mental state right and as well anxiety it is a state right and as well anxiety it is a state right and as well anxiety it is a a feeling it's a feeling it's a a a feeling it's a feeling it's a a a feeling it's a feeling it's a a situation our body that we need to situation our body that we need to situation our body that we need to acknowledge it um so they F they feels a acknowledge it um so they F they feels a acknowledge it um so they F they feels a lot you know it's exactly lot you know it's exactly lot you know it's exactly procrastination is not as deep as procrastination is not as deep as procrastination is not as deep as depression but it is a form you know of depression but it is a form you know of depression but it is a form you know of pre depression because it's already
20:00pre depression because it's already pre depression because it's already something happening with us it's already something happening with us it's already something happening with us it's already something happening with our feelings something happening with our feelings something happening with our feelings and battling them up if that makes and battling them up if that makes and battling them up if that makes sense yes and um how people can sense yes and um how people can sense yes and um how people can eliminate this um anxiety like deal with eliminate this um anxiety like deal with eliminate this um anxiety like deal with anxiety with u uh ice bath I know that anxiety with u uh ice bath I know that anxiety with u uh ice bath I know that you practice ice bath so let's speak you practice ice bath so let's speak you practice ice bath so let's speak about this a little bit uh because I about this a little bit uh because I about this a little bit uh because I think um not many people do that and think um not many people do that and think um not many people do that and know how effective it can know how effective it can know how effective it can be um Elena do you know that feeling be um Elena do you know that feeling be um Elena do you know that feeling where sometimes you just turn up a bat where sometimes you just turn up a bat where sometimes you just turn up a bat the shower towards the cold without the shower towards the cold without the shower towards the cold without wanting any heat it Heats your body like wanting any heat it Heats your body like wanting any heat it Heats your body like oh you know is that that oh you know is that that oh you know is that that shock um so when you go in the ice bed shock um so when you go in the ice bed shock um so when you go in the ice bed you have that you have a shock for your you have that you have a shock for your you have that you have a shock for your mind and your body it's a shock and they
21:00mind and your body it's a shock and they mind and your body it's a shock and they say no no no no no go out of there I say no no no no no go out of there I say no no no no no go out of there I don't like it you are totally way out of don't like it you are totally way out of don't like it you are totally way out of your comfort zone your comfort zone your comfort zone right and when uh you actually control right and when uh you actually control right and when uh you actually control it and not just control it you learn how it and not just control it you learn how it and not just control it you learn how to breathe through it you learn how to to breathe through it you learn how to to breathe through it you learn how to breathe through this breathe through this breathe through this uncomfortable feeling of a cold uncomfortable feeling of a cold uncomfortable feeling of a cold uncomfortable shock that you just uncomfortable shock that you just uncomfortable shock that you just receive to your body because when we receive to your body because when we receive to your body because when we have a shock we just tighten up our our have a shock we just tighten up our our have a shock we just tighten up our our muscles right it happens a lot that when muscles right it happens a lot that when muscles right it happens a lot that when we are under stress we ti no body so we we are under stress we ti no body so we we are under stress we ti no body so we have um we breathe even more vertical so have um we breathe even more vertical so have um we breathe even more vertical so all all all these uh symptoms are these uh symptoms are these uh symptoms are actually really um how can I say that it actually really um how can I say that it actually really um how can I say that it they're improved by taking the the ice they're improved by taking the the ice they're improved by taking the the ice bath because there you are at a super bath because there you are at a super bath because there you are at a super extreme situation and you need to learn
22:00extreme situation and you need to learn extreme situation and you need to learn how to breathe how to calm yourself how how to breathe how to calm yourself how how to breathe how to calm yourself how to relax how to be present and how to to relax how to be present and how to to relax how to be present and how to connect with connect with connect with yourself and by doing that actually yourself and by doing that actually yourself and by doing that actually release a lot of old other symptoms release a lot of old other symptoms release a lot of old other symptoms which create anxiety right um I might which create anxiety right um I might which create anxiety right um I might say this F story of U I had say this F story of U I had say this F story of U I had the workshop at home the last days and the workshop at home the last days and the workshop at home the last days and um I called somebody to my pictures of um I called somebody to my pictures of um I called somebody to my pictures of the workshop and the lady didn't want to the workshop and the lady didn't want to the workshop and the lady didn't want to go in the ice she was like I was not go in the ice she was like I was not go in the ice she was like I was not prepared here to come in the ice bed and prepared here to come in the ice bed and prepared here to come in the ice bed and I said you you should go inside so she I said you you should go inside so she I said you you should go inside so she accepted she went inside and after one accepted she went inside and after one accepted she went inside and after one minute she said I want to come out I I minute she said I want to come out I I minute she said I want to come out I I cannot handle it so she came out and I cannot handle it so she came out and I cannot handle it so she came out and I asked her if she would like to try it asked her if she would like to try it asked her if she would like to try it again because she already had passed again because she already had passed again because she already had passed that shock you know so she said just for that shock you know so she said just for that shock you know so she said just for one minute I said I promise you just one one minute I said I promise you just one one minute I said I promise you just one minute she went back in and I we did
23:00minute she went back in and I we did minute she went back in and I we did some breathing exercise and she tapped some breathing exercise and she tapped some breathing exercise and she tapped into her emotions and she start crying into her emotions and she start crying into her emotions and she start crying so much um do you believe that she so much um do you believe that she so much um do you believe that she actually stayed more than me in the ice actually stayed more than me in the ice actually stayed more than me in the ice bath bath bath afterwards she stayed over 10 minutes afterwards she stayed over 10 minutes afterwards she stayed over 10 minutes wow the lady because she had surpassed wow the lady because she had surpassed wow the lady because she had surpassed that shock and she tapped him into her that shock and she tapped him into her that shock and she tapped him into her body awareness and understood that body awareness and understood that body awareness and understood that actually the cold is just an actually the cold is just an actually the cold is just an uncomfortable situation like all the uncomfortable situation like all the uncomfortable situation like all the other stress situation we have in our other stress situation we have in our other stress situation we have in our life you know so it helps it helps a lot life you know so it helps it helps a lot life you know so it helps it helps a lot with uh mind control it helps a lot with with uh mind control it helps a lot with with uh mind control it helps a lot with feelings and as well has the feelings and as well has the feelings and as well has the scientifical proof uh proved scientifical proof uh proved scientifical proof uh proved uh I lost the word scientifically uh I lost the word scientifically uh I lost the word scientifically proofed um benefits which as as I said proofed um benefits which as as I said proofed um benefits which as as I said it helps reducing inflammatory condition
24:00it helps reducing inflammatory condition it helps reducing inflammatory condition as in my case it helps reduce as in my case it helps reduce as in my case it helps reduce cortisol it helps um recreating oxytocin cortisol it helps um recreating oxytocin cortisol it helps um recreating oxytocin in your body which we all know is in your body which we all know is in your body which we all know is actually the hormonal hormone of actually the hormonal hormone of actually the hormonal hormone of happiness you know so it has a lot of happiness you know so it has a lot of happiness you know so it has a lot of other uh other benefits as other uh other benefits as other uh other benefits as well not speaking about the good skin well not speaking about the good skin well not speaking about the good skin right you know that uh when you put eyes right you know that uh when you put eyes right you know that uh when you put eyes on your skin it actually creat it's the on your skin it actually creat it's the on your skin it actually creat it's the the blood to flow faster which actually the blood to flow faster which actually the blood to flow faster which actually makes a better and more beautiful and makes a better and more beautiful and makes a better and more beautiful and healthier healthier healthier skin how often do you take ice skin how often do you take ice skin how often do you take ice baths um I am doing it at least once a baths um I am doing it at least once a baths um I am doing it at least once a week I once to two t two times a week um week I once to two t two times a week um week I once to two t two times a week um instead I do cold showers every single instead I do cold showers every single instead I do cold showers every single day every single day I start try to stay day every single day I start try to stay day every single day I start try to stay at least five minutes under cold shower at least five minutes under cold shower at least five minutes under cold shower depending on the depending on the depending on the of the um the grids that are for example
25:00of the um the grids that are for example of the um the grids that are for example in Romania the water was as cold as 11 in Romania the water was as cold as 11 in Romania the water was as cold as 11 degrees and here I'm back in Germany and degrees and here I'm back in Germany and degrees and here I'm back in Germany and he is 19 degrees you know so it's a huge he is 19 degrees you know so it's a huge he is 19 degrees you know so it's a huge difference but yes I think it's difference but yes I think it's difference but yes I think it's important to do it dice B at least one important to do it dice B at least one important to do it dice B at least one time a week and every single day going time a week and every single day going time a week and every single day going under the cold shower how cold shower can be can help shower how cold shower can be can help to get prepared for ice bath is there to get prepared for ice bath is there to get prepared for ice bath is there any technique for people who never did any technique for people who never did any technique for people who never did that and they want to try so is there that and they want to try so is there that and they want to try so is there any technique how they can get prepared any technique how they can get prepared any technique how they can get prepared for that ice bath yes there there it is actually and bath yes there there it is actually and um I find it easier to actually go first um I find it easier to actually go first um I find it easier to actually go first in the cold shower and after uh going to in the cold shower and after uh going to in the cold shower and after uh going to your warm shower most of the people they your warm shower most of the people they your warm shower most of the people they do it the other way around but I think
26:00do it the other way around but I think do it the other way around but I think for beginners it's better because you for beginners it's better because you for beginners it's better because you don't have that shock between hot and don't have that shock between hot and don't have that shock between hot and cold you know um I would say it's good cold you know um I would say it's good cold you know um I would say it's good to start with 15 seconds you know like to start with 15 seconds you know like to start with 15 seconds you know like first of all you need to inhale deeply first of all you need to inhale deeply first of all you need to inhale deeply exhale exhale exhale deeply inhale deeply exhale deeply and deeply inhale deeply exhale deeply and deeply inhale deeply exhale deeply and going under the shower and while you are going under the shower and while you are going under the shower and while you are under the shower the secret it's under the shower the secret it's under the shower the secret it's actually to Exhale long actually to Exhale long actually to Exhale long why once you exhale your muscle cannot create the exhale your muscle cannot create the tension you tension you tension you know so there you already focus on your know so there you already focus on your know so there you already focus on your exhaling which connects you with your exhaling which connects you with your exhaling which connects you with your body and your muscle cannot tense so you body and your muscle cannot tense so you body and your muscle cannot tense so you feel you don't have the shock anymore feel you don't have the shock anymore feel you don't have the shock anymore and you feel less the cold so that would and you feel less the cold so that would and you feel less the cold so that would be a technique and starting with 15
27:00be a technique and starting with 15 be a technique and starting with 15 seconds and increasing every day until 1 seconds and increasing every day until 1 seconds and increasing every day until 1 minute or three minutes um would be minute or three minutes um would be minute or three minutes um would be another another way to do another another way to do another another way to do it so how many days you think uh will it so how many days you think uh will it so how many days you think uh will take for person to get himself ready for take for person to get himself ready for take for person to get himself ready for the ice the ice the ice bath um I can tell you if you want the bath um I can tell you if you want the bath um I can tell you if you want the story of my client who um she story of my client who um she story of my client who um she literally this light cold water as much literally this light cold water as much literally this light cold water as much as she didn't went into the rivers or as she didn't went into the rivers or as she didn't went into the rivers or sea uh in Japan with her with her sons sea uh in Japan with her with her sons sea uh in Japan with her with her sons because she did not like that shock and because she did not like that shock and because she did not like that shock and that uncomfortable feeling um and I that uncomfortable feeling um and I that uncomfortable feeling um and I spoke with her and I teach her the spoke with her and I teach her the spoke with her and I teach her the breeding techniques and how she can do breeding techniques and how she can do breeding techniques and how she can do it and it and it and in 20 days I believe I think there were in 20 days I believe I think there were in 20 days I believe I think there were 20 days in she was already 5 minutes 20 days in she was already 5 minutes 20 days in she was already 5 minutes under the C shower and by 30 days we did
28:00under the C shower and by 30 days we did under the C shower and by 30 days we did an ice bath and in her first ever ice an ice bath and in her first ever ice an ice bath and in her first ever ice bath doing it online I was not even bath doing it online I was not even bath doing it online I was not even there um in her house she stayed 8 there um in her house she stayed 8 there um in her house she stayed 8 minutes and 10 seconds in the ice bath minutes and 10 seconds in the ice bath minutes and 10 seconds in the ice bath so um to answer your question I think so um to answer your question I think so um to answer your question I think that 20 days it's more than enough thank you so would you like to enough thank you so would you like to share any other techniques today that share any other techniques today that share any other techniques today that people can people can people can use do um about breathing use do um about breathing use do um about breathing yeah well um we I normally work with yeah well um we I normally work with yeah well um we I normally work with three different kind of breeding which three different kind of breeding which three different kind of breeding which is one is in the morning we call it is one is in the morning we call it is one is in the morning we call it coffee breeding because you can drink it coffee breeding because you can drink it coffee breeding because you can drink it in the morning most of people drink in the morning most of people drink in the morning most of people drink coffee in the morning the other one is coffee in the morning the other one is coffee in the morning the other one is water which is exactly like water you water which is exactly like water you water which is exactly like water you can drink it whenever you need it and can drink it whenever you need it and can drink it whenever you need it and the third thir one is whiskey which
29:00the third thir one is whiskey which the third thir one is whiskey which means it's for when you want to deeply means it's for when you want to deeply means it's for when you want to deeply relax yeah um because we are here and we relax yeah um because we are here and we relax yeah um because we are here and we don't want to get too too tired and don't want to get too too tired and don't want to get too too tired and relaxed I think we should do a water relaxed I think we should do a water relaxed I think we should do a water exercise that keeps us balance what you exercise that keeps us balance what you exercise that keeps us balance what you think yes would be think yes would be think yes would be good perfect and another thing that I good perfect and another thing that I good perfect and another thing that I would like to say is that this exercise would like to say is that this exercise would like to say is that this exercise allows you to allows you to allows you to um go back to yourself when you have um go back to yourself when you have um go back to yourself when you have some negative thoughts right so when you some negative thoughts right so when you some negative thoughts right so when you when you think that oh my God something when you think that oh my God something when you think that oh my God something it's in my mind that it should not be it's in my mind that it should not be it's in my mind that it should not be there doing this exercise is actually there doing this exercise is actually there doing this exercise is actually can block those negative thoughts can block those negative thoughts can block those negative thoughts because you reconnecting with you in the because you reconnecting with you in the because you reconnecting with you in the moment so I think it's a really powerful moment so I think it's a really powerful moment so I think it's a really powerful tool you tool you tool you know um so I would like it to sit know um so I would like it to sit know um so I would like it to sit straight if you straight if you straight if you like it's important for it to have a like it's important for it to have a like it's important for it to have a back straight so we don't suppress our
30:00back straight so we don't suppress our back straight so we don't suppress our diaphragma and close your diaphragma and close your diaphragma and close your eyes you can put one hand on your eyes you can put one hand on your eyes you can put one hand on your stomach and one hand on your heart just stomach and one hand on your heart just stomach and one hand on your heart just to feel the to feel the to feel the body and I want you to inhale and exhale body and I want you to inhale and exhale body and I want you to inhale and exhale normally for two three times just normally for two three times just normally for two three times just feeling your natural rate of your breath breath Focus where you are breathing in is it Focus where you are breathing in is it Focus where you are breathing in is it in your stomach is it on your chest and I'm going to count from three chest and I'm going to count from three to one and when I reach at one I would to one and when I reach at one I would to one and when I reach at one I would like it to inhale at the count of four like it to inhale at the count of four like it to inhale at the count of four okay so three 2 one inhale one 2 3 4 and okay so three 2 one inhale one 2 3 4 and okay so three 2 one inhale one 2 3 4 and exhale 4 3 2 one and I want you to stay exhale 4 3 2 one and I want you to stay exhale 4 3 2 one and I want you to stay here
31:00and we're going to repeat it one more and we're going to repeat it one more time but this time at a count of time but this time at a count of time but this time at a count of seven so inhale 1 2 3 4 5 6 seven and seven so inhale 1 2 3 4 5 6 seven and seven so inhale 1 2 3 4 5 6 seven and exhale to your exhale to your exhale to your Mount 7 6 5 4 3 2 Mount 7 6 5 4 3 2 Mount 7 6 5 4 3 2 1 and we're going to repeat one more 1 and we're going to repeat one more 1 and we're going to repeat one more time the count the four and inhale one 2 time the count the four and inhale one 2 time the count the four and inhale one 2 3 4 and exhale 4 3 2 3 4 and exhale 4 3 2 3 4 and exhale 4 3 2 one take a moment to feel how you are one take a moment to feel how you are one take a moment to feel how you are how your body is how your body is how your body is feeling do you feel a bit more calmer feeling do you feel a bit more calmer feeling do you feel a bit more calmer are your muscles more relaxed it's your are your muscles more relaxed it's your are your muscles more relaxed it's your mind relaxed and when you feel ready you mind relaxed and when you feel ready you mind relaxed and when you feel ready you can open your eyes
32:00yeah I think it is very yeah I think it is very relaxing it is a relaxing and fast relaxing it is a relaxing and fast relaxing it is a relaxing and fast exercise which keeps us balanced you exercise which keeps us balanced you exercise which keeps us balanced you know uh it's a Balan exercise that's why know uh it's a Balan exercise that's why know uh it's a Balan exercise that's why it's we are calling it water because if it's we are calling it water because if it's we are calling it water because if you are for example in the office and you are for example in the office and you are for example in the office and you need to continue working but you need to continue working but you need to continue working but something stressed you in the moment something stressed you in the moment something stressed you in the moment just by doing this simple exercise and just by doing this simple exercise and just by doing this simple exercise and fast exercise it uh rebalanced you so fast exercise it uh rebalanced you so fast exercise it uh rebalanced you so you are still aware you are still you are still aware you are still you are still aware you are still focused you're not feeling sleepy but focused you're not feeling sleepy but focused you're not feeling sleepy but you are calm you just we just entered you are calm you just we just entered you are calm you just we just entered right now in our parasympathetic nervous right now in our parasympathetic nervous right now in our parasympathetic nervous system you know which is also the system you know which is also the system you know which is also the creative part of creative part of creative part of us yes and it is very relaxing I think us yes and it is very relaxing I think us yes and it is very relaxing I think it is also good before sleep is just to it is also good before sleep is just to it is also good before sleep is just to release all this tension and just become release all this tension and just become release all this tension and just become calm and
33:00calm and calm and relaxed so is this the technique which relaxed so is this the technique which relaxed so is this the technique which we use uh when we take ice bath no this is not a Technique we use bath no this is not a Technique we use when we take ice bath when we take a ice when we take ice bath when we take a ice when we take ice bath when we take a ice bath we actually warm up the body with a bath we actually warm up the body with a bath we actually warm up the body with a strong and powerful breath work you know strong and powerful breath work you know strong and powerful breath work you know and by doing that you are over and by doing that you are over and by doing that you are over oxygenating yourself and you feel like oxygenating yourself and you feel like oxygenating yourself and you feel like nothing can touch you so you are also nothing can touch you so you are also nothing can touch you so you are also creating the connection between your creating the connection between your creating the connection between your mind and the body so when your mind says mind and the body so when your mind says mind and the body so when your mind says go in the water you're just going to go in the water you're just going to go in the water you're just going to jump you know you're not going to jump you know you're not going to jump you know you're not going to overthink overthink overthink it and when you are in the ice back it and when you are in the ice back it and when you are in the ice back there is where you're going to actually there is where you're going to actually there is where you're going to actually use another breathing where you exhale use another breathing where you exhale use another breathing where you exhale for a long time because again the moment for a long time because again the moment for a long time because again the moment when we exhale we cannot tense our body when we exhale we cannot tense our body when we exhale we cannot tense our body so that shock it's
34:00so that shock it's so that shock it's actually actually actually um it's different you take different on um it's different you take different on um it's different you take different on it you can tense your body at a smaller it you can tense your body at a smaller it you can tense your body at a smaller amount actually it's not that you cannot amount actually it's not that you cannot amount actually it's not that you cannot tense your body at all but you're going tense your body at all but you're going tense your body at all but you're going to tense it at a smaller amount which uh to tense it at a smaller amount which uh to tense it at a smaller amount which uh makes you not feel so much the the cold makes you not feel so much the the cold makes you not feel so much the the cold and there are also other bring and there are also other bring and there are also other bring techniques which makes you create heat techniques which makes you create heat techniques which makes you create heat from from from inside uh so that when you are in your inside uh so that when you are in your inside uh so that when you are in your ice butat you don't lose uh the heat you ice butat you don't lose uh the heat you ice butat you don't lose uh the heat you lose heat to your skin but by rebuilding lose heat to your skin but by rebuilding lose heat to your skin but by rebuilding it from inside you actually maintain it from inside you actually maintain it from inside you actually maintain your temperature at the 37 36 degrees your temperature at the 37 36 degrees your temperature at the 37 36 degrees and for that cause you can stay longer and for that cause you can stay longer and for that cause you can stay longer in the water so what should be the the in the water so what should be the the in the water so what should be the the breathing then like it inhale for four breathing then like it inhale for four breathing then like it inhale for four and then exhale for six or what is the c and then exhale for six or what is the c and then exhale for six or what is the c for that for the ice bath yeah no for for that for the ice bath yeah no for for that for the ice bath yeah no for the ice bad it's um a
35:00the ice bad it's um a the ice bad it's um a really um deeper for example you engage really um deeper for example you engage really um deeper for example you engage your diaphragma you push your belly out your diaphragma you push your belly out your diaphragma you push your belly out when you inhale uh as much as a a bowl when you inhale uh as much as a a bowl when you inhale uh as much as a a bowl you know you inhale through your you know you inhale through your you know you inhale through your diaphragma you push it out and when you diaphragma you push it out and when you diaphragma you push it out and when you exhale you exhale really long and you exhale you exhale really long and you exhale you exhale really long and you need to control your breath you cannot need to control your breath you cannot need to control your breath you cannot allow the breath to control you uh I can allow the breath to control you uh I can allow the breath to control you uh I can show you quickly I don't know if you can show you quickly I don't know if you can show you quickly I don't know if you can see my belly but you see my belly but you see my belly but you inhale and you exhale and if you can you can also stay exhale and if you can you can also stay in that piece that is in that piece that is in that piece that is creating um which this is another topic creating um which this is another topic creating um which this is another topic around it but when you go to that piece around it but when you go to that piece around it but when you go to that piece to that void after you exhaled you are
36:00to that void after you exhaled you are to that void after you exhaled you are actually tapping into your um alkaline actually tapping into your um alkaline actually tapping into your um alkaline state which is really good for state which is really good for state which is really good for decreasing decreasing decreasing inflammatory uh problems and as well inflammatory uh problems and as well inflammatory uh problems and as well it's a state where bacteria cannot live it's a state where bacteria cannot live it's a state where bacteria cannot live you you you know this is another topic we can speak know this is another topic we can speak know this is another topic we can speak another day about it and how influence another day about it and how influence another day about it and how influence the actual physical health of our the actual physical health of our the actual physical health of our body yeah thank you so much Alexandra it body yeah thank you so much Alexandra it body yeah thank you so much Alexandra it was really powerful so what would be one was really powerful so what would be one was really powerful so what would be one advice before we finish our episode so advice before we finish our episode so advice before we finish our episode so what will be the main advice that you what will be the main advice that you what will be the main advice that you would like to share with people who would like to share with people who would like to share with people who listen to us oh the advice is 100% do listen to us oh the advice is 100% do listen to us oh the advice is 100% do your breeding even if it's just for one your breeding even if it's just for one your breeding even if it's just for one two minutes in the morning connect with two minutes in the morning connect with two minutes in the morning connect with your body be aware of what you are your body be aware of what you are your body be aware of what you are feeling if you woke up stress if you feeling if you woke up stress if you feeling if you woke up stress if you woke up happy if you woke up excited if woke up happy if you woke up excited if woke up happy if you woke up excited if like what is happening with you and jump like what is happening with you and jump like what is happening with you and jump into the cold shower because that will
37:00into the cold shower because that will into the cold shower because that will actually activate everything in your actually activate everything in your actually activate everything in your body to give you fuel to give your life body to give you fuel to give your life body to give you fuel to give your life to be focused to be aware and uh you to be focused to be aware and uh you to be focused to be aware and uh you going to make better decision you can going to make better decision you can going to make better decision you can think faster for your project the think faster for your project the think faster for your project the creativity it's creativity it's creativity it's blossoming and as well it's increasing a blossoming and as well it's increasing a blossoming and as well it's increasing a lot our liit do so just go for lot our liit do so just go for lot our liit do so just go for it yeah thank you so much Alexander for it yeah thank you so much Alexander for it yeah thank you so much Alexander for this amazing interview and what you this amazing interview and what you this amazing interview and what you shared and this uh shared and this uh shared and this uh transformation uh which happened with transformation uh which happened with transformation uh which happened with you from um having that anxiety and you from um having that anxiety and you from um having that anxiety and fatigue and not being able to put food fatigue and not being able to put food fatigue and not being able to put food on the table for your daughter and now on the table for your daughter and now on the table for your daughter and now teaching people about this uh teaching people about this uh teaching people about this uh lifechanging experience is really lifechanging experience is really lifechanging experience is really exciting and I'm sure that many people exciting and I'm sure that many people exciting and I'm sure that many people who listen to us will uh use this uh who listen to us will uh use this uh who listen to us will uh use this uh knowledge and experience knowledge and experience knowledge and experience and also will contact you to know more
38:00and also will contact you to know more and also will contact you to know more so thank you so much for being amazing so thank you so much for being amazing so thank you so much for being amazing guest and I'm looking forward for our guest and I'm looking forward for our guest and I'm looking forward for our future future future conversations thank you so much for conversations thank you so much for conversations thank you so much for inviting me Elena um I'm sorry I was a inviting me Elena um I'm sorry I was a inviting me Elena um I'm sorry I was a bit nervous I lost my words on the way bit nervous I lost my words on the way bit nervous I lost my words on the way um but it's amazing to be here and I um but it's amazing to be here and I um but it's amazing to be here and I really hope that my story can impact or really hope that my story can impact or really hope that my story can impact or make people resonate at least a bit and make people resonate at least a bit and make people resonate at least a bit and when somebody needs me I'm here just when somebody needs me I'm here just when somebody needs me I'm here just contact me at contact me at contact me at anytime that is amazing thank you so anytime that is amazing thank you so anytime that is amazing thank you so much