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From: Insane Founder <lavena@insanefounder.com>
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Subject: The science-backed technique to calm your body fast during a crisis
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^Hi! Welcome. You being here means more than you know. Knowing it lands wit=
h someone like you keeps me going. I'm ^^[Lavena Xu-Johnson](https://x.com/=
iamlavena)^^. I write about psychology for founders. Why? Because scaling a=
 business means scaling ourselves first.^

Dear founders,

I truly hope everyone stays safe, no matter where you are in the world.

In this time of uncertainty, we=E2=80=99re constantly keeping an eye on the=
 latest news, filtering through reliable media sources to stay on top of ev=
erything so we know how to best navigate our safety and our businesses.

When we feel unsafe, it=E2=80=99s more important than ever to practice phys=
ical relaxation - mindfulness and breathwork have been shown in numerous st=
udies as the best tools to slow our body down when we feel inflamed.

A few years back, I had a wonderful breathwork coach. She taught me two sim=
ple breathwork practices that blew my mind with how extremely effective the=
y can be within minutes when we are under high stress.

After a few months of practice, I had a near pain-free natural labour - no =
pain killers, no epidural, no laughing gas. Without exaggeration, it was le=
ss painful than a terrible stomachache I had earlier that year.

I attribute that nearly pain-free experience to two breathwork practices.

Let=E2=80=99s break it down into simple steps you can follow, along with th=
e science behind them, for your mindfulness protocol in these uncertain tim=
es.

__**[Subscribe](https://insanefounder.com/subscribe?utm_source=3Dinsanefoun=
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=E2=80=94=E2=80=94

### The science behind the breaths (and how to practice them)

Breathwork is one of the more consistently studied ways to shift the body o=
ut of stress, quickly. [A large meta-analysis of randomised controlled tria=
ls](https://www.nature.com/articles/s41598-022-27247-y.pdf) found that brea=
thwork interventions are associated with lower stress and improvements in m=
ental health outcomes compared with non-breathwork controls.

Mechanistically, slow, controlled breathing (especially deep, slow patterns=
) can [tilt the autonomic nervous system toward parasympathetic activity](h=
ttps://philpapers.org/archive/RAVAOM.pdf): the state linked with rest, reco=
very, and clearer thinking. This is one reason breath-based practices are o=
ften described as a direct route to reducing physiological arousal when you=
=E2=80=99re tense, vigilant, or overwhelmed.

When was the last time you had to make a tough call at work and felt this: =
a tight jaw, shallow breathing, and heightened sensitivity to loud noises?

Probably not long ago.

Breathwork is effective because it uniquely connects the realms of consciou=
s control and involuntary physiology.

You can=E2=80=99t =E2=80=98think=E2=80=99 your way into safety when your mi=
nd is subconsciously convinced you=E2=80=99re under threat, but you can _br=
eathe_ your way into a calmer baseline, fast.

=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=
=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=
=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=
=E2=80=94=E2=80=94

### Practice 1: The 4=E2=80=937=E2=80=938 breath

When you=E2=80=99re ready, sit upright or lie down, relax your shoulders, a=
nd:

* Inhale through your nose: count for 4 seconds

* Hold your breath: count for 7 seconds

* Exhale through your nose or mouth: count for 8 seconds

* Repeat 4 times or until you feel lightheaded

**Why this works: **

1. **Autonomic nervous system**

When we inhale, our vagal input (or the parasympathetic pathway) to the hea=
rt decreases, allowing the heart rate to rise slightly. When we exhale, vag=
al input returns, which slows the heart rate. This [inhale-exhale pattern](=
https://litfl.com/sinus-arrhythmia-ecg-library/) is a basic physiological r=
eflex and is one reason exhalation is associated with =E2=80=9Csettling.=E2=
=80=9D

So when we extend the exhale, we=E2=80=99re extending the period where vaga=
l influence is higher, and the heart is more likely to slow. Over repeated =
cycles, slow breathing (and especially slow, controlled exhalation) is asso=
ciated with shifts in autonomic balance and tighter coordination [between b=
reathing and cardiovascular rhythms](https://www.frontiersin.org/journals/p=
sychology/articles/10.3389/fpsyg.2014.00756/full).

2. **It strengthens the heart=E2=80=93breath rhythm (HRV / RSA)**

Our heart rate naturally changes with our breath: it speeds up slightly on =
inhalation and slows on exhalation. That pattern is called respiratory sinu=
s arrhythmia (RSA). When our breathing becomes slower and more even, this p=
attern often strengthens, usually linked to better stress regulation and gr=
eater flexibility in how our body responds under pressure.

3. **The hold builds tolerance for intensity **

The 7-second hold matters because it changes how we relate to stress sensat=
ions. When we=E2=80=99re anxious, normal body signals can feel threatening =
- a tight chest, a fast heartbeat, a rush of heat. A short, controlled brea=
th hold helps our body get used to those sensations without immediately rea=
cting. Over time, it can make it easier to stay steady rather than escalate=
 into panic.

**When to use it: **Before a high-stakes meeting. After an aggressive email=
. When you feel your brain switching into catastrophe mode. It=E2=80=99s a =
90-second reset that can help you make decisions under threat.

=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=
=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=
=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=
=E2=80=94=E2=80=94

### Practice 2: The 20-20-20 breath

This one is a more intense breathing technique because the counts are longe=
r:=20

* Inhale through the nose: count for 20 seconds

* Hold your breath: count for 20 seconds =20

* Exhale: count for 20 seconds=20

* Rest for 30-60 seconds with normal breathing between rounds.

When you feel dizzy (which is normal), return to normal breathing, and you=
=E2=80=99ll notice a sense of calm in your body.

**Why this works**

1. **Slow breathing hits the =E2=80=9Cresonance=E2=80=9D sweet spot.**

There=E2=80=99s a [well-studied effect where slow controlled breathing](htt=
ps://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum=
.2018.00353/full) (often around ~6 breaths/min, though it varies person-to-=
person) boosts vagal-mediated HRV and [baroreflex](https://en.wikipedia.org=
/wiki/Baroreflex) sensitivity - basically improving the body=E2=80=99s capa=
city to regulate blood pressure and stress arousal through rhythm.

2. **Breath retention shifts your relationship with urgency.**

Retention (holding the breath) introduces a controlled pause. The body lear=
ns CO=E2=82=82 tolerance over time, meaning we become less reactive to the =
sensation that often triggers panic or urgency. This is one reason breath-b=
ased practices are studied in stress and burnout contexts.

Founders especially need this because our biggest problem is not just stres=
s, but stress with urgency. Urgency is what makes us send the message you r=
egret, make a decision too early, or overcorrect because we can=E2=80=99t s=
it with uncertainty for long.

3. **The counting forces attention into one lane.**

This is underrated. Counting to 20 pulls attention away from rumination and=
 into a steady rhythm. It=E2=80=99s mindfulness with structure, which found=
ers tend to prefer.

**When to use it: **When your nervous system has been =E2=80=9Con=E2=80=9D =
all day, and you can feel it in your body - tight chest, irritability, impa=
tience, craving stimulation. This is a nervous system =E2=80=9Creset to bas=
eline.=E2=80=9D

=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=
=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=
=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=E2=80=94=
=E2=80=94=E2=80=94

### A 5-minute protocol for founders

* **Minute 1-2:** 4 rounds of 4=E2=80=937=E2=80=938

* **Minute 3-5:** 2 rounds of 15-15-15 (or 20=E2=80=9320=E2=80=9320 if it=
=E2=80=99s comfortable)

I assure you, these two practices will help you feel calmer within minutes =
if you follow through. And don=E2=80=99t worry if you don=E2=80=99t have ch=
ildbirth coming up to test this breathing protocol, I=E2=80=99ve tested it =
for you ;P

PS. If you=E2=80=99re in the Middle East, including the UAE or any neighbou=
ring countries affected, I=E2=80=99m with you. Write to me, and I=E2=80=99d=
 be more than happy to connect.

Remember: in difficult times, we=E2=80=99re all in it together.

Love,

Until next week,

Lavena

P.S. _If you want to get a founder feature about your own story, reply to t=
his email. If you=E2=80=99d like to reach our newsletter audience (founders=
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Advertise with us  (https://forms.gle/c1yKjmhGgPzChQB76)

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wrap:normal;word-spacing:normal;background-color:#FFFFFF;"><div role=3D"art=
icle" aria-roledescription=3D"email" aria-label=3D"email_name" lang=3D"en" =
style=3D"font-size:1rem"><div style=3D"display:none;max-height:0px;overflow=
:hidden;"> A breathwork protocol I relied on during the most intense stress=
 I=E2=80=99ve experienced &#160;&#8204;&#160;&#8204;&#160;&#8204;&#160;&#82=
04;&#160;&#8204;&#160;&#8204;&#160;&#8204;&#160;&#8204;&#160;&#8204;&#160;&=
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; </div><table role=3D"none" width=3D"100%" border=3D"0" cellspacing=3D"0" =
align=3D"center" cellpadding=3D"0" class=3D"gg"><tr><td align=3D"center" va=
lign=3D"top"><table role=3D"none" width=3D"670" border=3D"0" cellspacing=3D=
"0" cellpadding=3D"0" class=3D"aa" style=3D"width:670px;table-layout:fixed;=
"><tr><td class=3D"bodyWrapper" align=3D"center" valign=3D"top" style=3D"pa=
dding:10px 10px 10px 10px;"><table role=3D"none" width=3D"100%" border=3D"0=
" cellspacing=3D"0" cellpadding=3D"0" align=3D"center"><tr><td align=3D"cen=
ter" valign=3D"top" style=3D"border-width:0px 0px 0px 0px;border-style: sol=
id; border-color: #000000;border-radius:10px 10px 0px 0px;background-color:=
#FFFFFF;" class=3D"c"><table role=3D"none" width=3D"100%" border=3D"0" cell=
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e=3D"padding:15px 15px 0px 15px;"><div style=3D"padding-top:0px;padding-rig=
ht:0px;padding-bottom:20px;padding-left:0px;"><table role=3D"none" width=3D=
"100%" border=3D"0" cellspacing=3D"0" cellpadding=3D"0" align=3D"center"><t=
r><td class=3D"f" align=3D"right" valign=3D"top"><p> March 04, 2026 &nbsp; =
| &nbsp; <a href=3D"https://elinke47.insanefounder.com/ss/c/u001.gaaA1Gye7I=
N08GIPmsK5K96HvxOJxLtWweYntAW6STg1rRB6aa7QtF2dNHgtD5vAM1QoUcDbpeQukOjE2WomN=
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4.png?t=3D1744055011"/></a></td></tr></tbody></table></td></tr><tr><td clas=
s=3D"dd" align=3D"center" valign=3D"top" style=3D"padding:15px 0;"><table r=
ole=3D"none" width=3D"100%" border=3D"0" cellspacing=3D"0" cellpadding=3D"0=
" align=3D"center"><tr><td align=3D"center" valign=3D"top"><h1 style=3D"tex=
t-align:left;font-family:'Spectral',Georgia,Palatino,serif;font-weight:400;=
font-size:32px;color:#000000FF;padding:2px 0;line-height:38px;"> The scienc=
e-backed technique to calm your body fast during a crisis </h1><p style=3D"=
text-align:left;font-family:'Karla',-apple-system,BlinkMacSystemFont,Roboto=
,sans-serif;font-weight:normal;font-size:20px;color:#000000FF;padding:5px 0=
;line-height:24px;"> A breathwork protocol I relied on during the most inte=
nse stress I=E2=80=99ve experienced </p></td></tr></table></td></tr><tr><td=
 align=3D"center" valign=3D"top" class=3D"dd"><table role=3D"none" width=3D=
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eft:-4px;box-sizing:content-box;z-index:10;" border=3D"0"/></td><td width=
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 class=3D"g" style=3D"position:relative;left:8px;width:100%;"><p style=3D"p=
adding:0px;color:#000000FF;"> Lavena Xu-Johnson </p></td></tr></table></td>=
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locks"><td class=3D"email-card-body" align=3D"center" valign=3D"top" style=
=3D"padding-bottom:15px;"><table role=3D"none" width=3D"100%" border=3D"0" =
cellspacing=3D"0" cellpadding=3D"0" align=3D"center"><tr><td class=3D"dd" a=
lign=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break-wo=
rd;"><p style=3D"mso-line-height-alt:150.0%;"><span style=3D"color:rgb(103,=
 114, 91);"><sup>Hi! Welcome. You being here means more than you know. Know=
ing it lands with someone like you keeps me going. I&#39;m </sup></span><sp=
an style=3D"color:rgb(103, 114, 91);"><sup><a class=3D"link" href=3D"https:=
//elinke47.insanefounder.com/ss/c/u001.bpfNd0WUME1E9_0kM61ss20A6eYu3Kq770Nw=
zQBXkDmB5VFLBSNs4j0q0WZ_47fINpnPAH_h58nWpTuxWQBHyo-wp9_D_Q_4207L58iFucPY2wC=
b58S_2-G1Y8ynXwVm2CXlYSj1POr-saqPWUVjwuE2TqxKPZ2voRiPgkHi1MeE3PM1Bi5nuskBLP=
7ccGG_5pD-SFSLapC2QH4x_pETwke-OUg3TG920vdJbbLh54SrVbe5RapWGJm_FxoIfOAW5IrXX=
2lnNsPV-rJYoeZd7x6gDaUu85CojSp8rW1TQdQ/4on/7R-T790eQaycmZaDA55OwQ/h8/h001.C=
YYAPndzy1V1JEO4ZjF0ao0GDVtE1ThwkjJGjcgv8gE" target=3D"_blank" rel=3D"noopen=
er noreferrer nofollow"><span>Lavena Xu-Johnson</span></a></sup></span><spa=
n style=3D"color:rgb(103, 114, 91);"><sup>. I write about psychology for fo=
unders. Why? Because scaling a business means scaling ourselves first.</sup=
></span></p></td></tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:=
0px 15px;text-align:left;word-break:break-word;"><p style=3D"mso-line-heigh=
t-alt:150.0%;"> Dear founders, </p></td></tr><tr><td class=3D"dd" align=3D"=
left" style=3D"padding:0px 15px;text-align:left;word-break:break-word;"><p =
style=3D"mso-line-height-alt:150.0%;"> I truly hope everyone stays safe, no=
 matter where you are in the world. </p></td></tr><tr><td class=3D"dd" alig=
n=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break-word;=
"><p style=3D"mso-line-height-alt:150.0%;"> In this time of uncertainty, we=
=E2=80=99re constantly keeping an eye on the latest news, filtering through=
 reliable media sources to stay on top of everything so we know how to best=
 navigate our safety and our businesses. </p></td></tr><tr><td class=3D"dd"=
 align=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break-=
word;"><p style=3D"mso-line-height-alt:150.0%;"> When we feel unsafe, it=E2=
=80=99s more important than ever to practice physical relaxation - mindfuln=
ess and breathwork have been shown in numerous studies as the best tools to=
 slow our body down when we feel inflamed. </p></td></tr><tr><td class=3D"d=
d" align=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:brea=
k-word;"><p style=3D"mso-line-height-alt:150.0%;"> A few years back, I had =
a wonderful breathwork coach. She taught me two simple breathwork practices=
 that blew my mind with how extremely effective they can be within minutes =
when we are under high stress. </p></td></tr><tr><td class=3D"dd" align=3D"=
left" style=3D"padding:0px 15px;text-align:left;word-break:break-word;"><p =
style=3D"mso-line-height-alt:150.0%;"> After a few months of practice, I ha=
d a near pain-free natural labour - no pain killers, no epidural, no laughi=
ng gas. Without exaggeration, it was less painful than a terrible stomachac=
he I had earlier that year. </p></td></tr><tr><td class=3D"dd" align=3D"lef=
t" style=3D"padding:0px 15px;text-align:left;word-break:break-word;"><p sty=
le=3D"mso-line-height-alt:150.0%;"> I attribute that nearly pain-free exper=
ience to two breathwork practices. </p></td></tr><tr><td class=3D"dd" align=
=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break-word;"=
><p style=3D"mso-line-height-alt:150.0%;"> Let=E2=80=99s break it down into=
 simple steps you can follow, along with the science behind them, for your =
mindfulness protocol in these uncertain times. </p></td></tr><tr><td class=
=3D"dd" align=3D"center" style=3D"padding:0px 15px;text-align:center;word-b=
reak:break-word;"><p style=3D"mso-line-height-alt:150.0%;"><span style=3D"c=
olor:rgb(103, 114, 91);"><span style=3D"text-decoration:underline;"><i><b><=
a class=3D"link" href=3D"https://elinke47.insanefounder.com/ss/c/u001.gaaA1=
Gye7IN08GIPmsK5K96HvxOJxLtWweYntAW6SThglUp8d1cGeAcSR7wfP56yfdUiQg-yWMsCdDHb=
OqyNV0BcDd0BlNCSWIR3vK7tJFNwoxCfOtNqQX4lphXaL70-ui5VtS9M0QdUTPzHZXdiLERV4is=
tNuhC69rGKtu0xcn5eFWxVUWwdRrcAP5Bj1Bzri1nX6-F_lVxuUD8e4X3h33nPZQTYJZn6Jgv-m=
h9X0dyNlBq9F0oIANo8TXLgLv15Fw3ohfN6MVT0MWVESTmosNbXlhaimHtfozZqca_ITzBM2-Yu=
6yGVW5AS247328A76G5pNs4-8XFyhxDydqTnGhNPKVDUMXgR6WFHnAs94wRZa8mVNaOXCttfRjp=
SZ3rpHnjp7NEGiRp89PVIsEmRcPXDdOM-fG6KGJiR0egLE7tOQ4BOq-24ZgCjeu_2Yz58d-yL_t=
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/i></span></span></p></td></tr><tr><td align=3D"center" valign=3D"top" styl=
e=3D"font-size:0px;line-height:0px;padding:15px 0px 15px;" class=3D"dd"><ta=
ble class=3D"j" role=3D"none" width=3D"20%" border=3D"0" cellspacing=3D"0" =
cellpadding=3D"0" align=3D"center"><tr><td> &nbsp; </td></tr></table></td><=
/tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15px;text-alig=
n:left;word-break:break-word;"><p style=3D"mso-line-height-alt:150.0%;"> =
=F0=9F=A4=9D<sup><i> This edition is brought to you by</i></sup><sup><b><i>=
=C2=A0</i></b></sup><sup><a class=3D"link" href=3D"https://elinke47.insanef=
ounder.com/ss/c/u001.gaaA1Gye7IN08GIPmsK5K5YiUGk3zmvhSfcAUXaJQofOgKQw9ZSEn5=
zGE6CfNpz4_EY6m_a8s-a5RO9ipiKi6n0_NvtCkwKH68kTvnfM5XvnTAv1leGcnRxNPd6I5DDkc=
IArkPo9dnXP1sbxZEhZAv3zpUHREYGroRXi4keOw33EijWyzY8ivCF0vLla1gm1uj9TEfCWFWij=
71Pki3l8pQN6B7CoqBsEzUFPqxF42BY/4on/7R-T790eQaycmZaDA55OwQ/h14/h001.aNizEZY=
ls_MC-r1RZ1xO4lc3VHXkgoDo4fIeaqUjpF8" target=3D"_blank" rel=3D"noopener nor=
eferrer nofollow"><span><b><i>Bunch</i></b></span></a></sup></p></td></tr><=
tr><td id=3D"open-ai-aims-to-be-the-first-big-co" class=3D"dd" align=3D"lef=
t" valign=3D"top" style=3D"color:#000000FF;font-weight:400;padding:0px 15px=
;text-align:left;"><h4 style=3D"color:#000000FF;font-weight:400;mso-line-he=
ight-alt:125.0%;"><span style=3D"font-weight:700;"><b><a class=3D"link" hre=
f=3D"https://elinke47.insanefounder.com/ss/c/u001.gaaA1Gye7IN08GIPmsK5K5YiU=
Gk3zmvhSfcAUXaJQofOgKQw9ZSEn5zGE6CfNpz4_EY6m_a8s-a5RO9ipiKi6n0_NvtCkwKH68kT=
vnfM5XvnTAv1leGcnRxNPd6I5DDkcIArkPo9dnXP1sbxZEhZAv3zpUHREYGroRXi4keOw33np5e=
eTXiLce_waue8MXrnUR9n8AHYugnAlu9OHW_DZ-nfXyAmtcMXRn4VEu7RFPw/4on/7R-T790eQa=
ycmZaDA55OwQ/h15/h001.TShyG0HR7VLuY-7PMkzXrAQpuk3LFbhW1r_MEU1l80Y" target=
=3D"_blank" rel=3D"noopener noreferrer nofollow"><span>OpenAI Aims to Be th=
e =E2=80=9CFirst Big Company Run by an AI CEO=E2=80=9D</span></a></b></span=
></h4></td></tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15=
px;text-align:left;word-break:break-word;"><p style=3D"mso-line-height-alt:=
150.0%;"> Sorry, Sam Altman. <a class=3D"link" href=3D"https://elinke47.ins=
anefounder.com/ss/c/u001.gaaA1Gye7IN08GIPmsK5K5YiUGk3zmvhSfcAUXaJQofOgKQw9Z=
SEn5zGE6CfNpz4_EY6m_a8s-a5RO9ipiKi6n0_NvtCkwKH68kTvnfM5XvnTAv1leGcnRxNPd6I5=
DDkcIArkPo9dnXP1sbxZEhZAv3zpUHREYGroRXi4keOw30NGRaj-jD6Y9w2BxADJQ2TzeCzjSqZ=
WLI8bzajr_ZffcuuB19EBKJHaJQ0tVElTlw/4on/7R-T790eQaycmZaDA55OwQ/h16/h001.WZf=
693P3koEgHvYd886g9Hp3b52tmghHxwlmeckeqTk" target=3D"_blank" rel=3D"noopener=
 noreferrer nofollow"><span>Bunch already beat you to the punch</span></a>.=
 </p></td></tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15p=
x;text-align:left;word-break:break-word;"><p style=3D"mso-line-height-alt:1=
50.0%;"> Bunch is one of the first entirely AI-run companies, deploying dif=
ferent AI agents across departments to manage every aspect of operations. <=
/p></td></tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15px;=
text-align:left;word-break:break-word;"><p style=3D"mso-line-height-alt:150=
.0%;"> They proved it works with their flagship leadership development app,=
 which is used by 65k+ people, including managers from Google, Microsoft, a=
nd more. This AI-run efficiency is already producing eye-popping results, t=
oo, including <a class=3D"link" href=3D"https://elinke47.insanefounder.com/=
ss/c/u001.gaaA1Gye7IN08GIPmsK5K5YiUGk3zmvhSfcAUXaJQofOgKQw9ZSEn5zGE6CfNpz4_=
EY6m_a8s-a5RO9ipiKi6n0_NvtCkwKH68kTvnfM5XvnTAv1leGcnRxNPd6I5DDkcIArkPo9dnXP=
1sbxZEhZAv3zpUHREYGroRXi4keOw32TDXH25ejUmgsBCTcPhypMlwLKhWjG-P9lhvPX3W5wFd6=
bES5dWZA5zl-J1qT0r3c/4on/7R-T790eQaycmZaDA55OwQ/h17/h001.-3pq1190js2xSKlXoB=
M2C10vnJphOJGgSnEsJ2tKyws" target=3D"_blank" rel=3D"noopener noreferrer nof=
ollow"><span>customer-acquisition costs 100X+ cheaper than their lifetime v=
alue</span></a>. </p></td></tr><tr><td class=3D"dd" align=3D"left" style=3D=
"padding:0px 15px;text-align:left;word-break:break-word;"><p style=3D"mso-l=
ine-height-alt:150.0%;"> Next? Bunch will begin using this AI-CEO model to =
automate businesses across industries. <a class=3D"link" href=3D"https://el=
inke47.insanefounder.com/ss/c/u001.gaaA1Gye7IN08GIPmsK5K5YiUGk3zmvhSfcAUXaJ=
QofOgKQw9ZSEn5zGE6CfNpz4_EY6m_a8s-a5RO9ipiKi6n0_NvtCkwKH68kTvnfM5XvnTAv1leG=
cnRxNPd6I5DDkcIArkPo9dnXP1sbxZEhZAv3zpUHREYGroRXi4keOw32J4_eQldO4Wiz8gOcjDS=
xyvFVkl8yWrxWhHmUVNWeDRhlwyGc4b2gAqER87CagD2A/4on/7R-T790eQaycmZaDA55OwQ/h1=
8/h001.PimzYxkePzllSVXf8iaJZ8rhRFrwXQce2zBtgnrkVd8" target=3D"_blank" rel=
=3D"noopener noreferrer nofollow"><span>Unlock up to 18% bonus stock as an =
early-stage Bunch investor today</span></a>. </p></td></tr><tr><td class=3D=
"dd" align=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:br=
eak-word;"><p style=3D"mso-line-height-alt:150.0%;"><sup><i>This is a paid =
advertisement for Bunch AI=E2=80=99s Regulation CF offering. Please read th=
e offering circular at </i></sup><sup><i><a class=3D"link" href=3D"https://=
elinke47.insanefounder.com/ss/c/u001.gaaA1Gye7IN08GIPmsK5K5YiUGk3zmvhSfcAUX=
aJQodcVR221tYrX4MNaWuazPJa2rS1ST4KnEaQ_jo9cLVh4-XqYycyLaZLXsP-pgYcoVTdyX_gl=
CpjPBf2MyGjNFnKGiXds2ktP7q050pve7KvzSMZBHLV8v5s5SARjPJFKZgeOAfD_8nCZnF8egCu=
qyomkDbPLWJKhM6xSW2VPbFmHBITjTdxNYewt5kefoD-brP8W97_WXN12Ncr5hYHc0GX7a7VrJx=
8m0bYv3LNbEv3UTi2dn3_yKmbM3VQSK3TYFk/4on/7R-T790eQaycmZaDA55OwQ/h19/h001.T9=
J0aRwyKnsj4HRfRD-nyCNMZQa9CdVjcMbk4vntFRs" target=3D"_blank" rel=3D"noopene=
r noreferrer nofollow"><span>https://invest.bunch.ai/</span></a></i></sup><=
/p></td></tr><tr><td align=3D"center" valign=3D"top" style=3D"font-size:0px=
;line-height:0px;padding:15px 0px 15px;" class=3D"dd"><table class=3D"j" ro=
le=3D"none" width=3D"20%" border=3D"0" cellspacing=3D"0" cellpadding=3D"0" =
align=3D"center"><tr><td> &nbsp; </td></tr></table></td></tr><tr><td id=3D"=
the-science-behind-the-breaths-and-" class=3D"dd" align=3D"left" valign=3D"=
top" style=3D"color:#000000FF;font-weight:400;padding:0px 15px;text-align:l=
eft;"><h3 style=3D"color:#000000FF;font-weight:400;mso-line-height-alt:125.=
0%;">The science behind the breaths (and how to practice them)</h3></td></t=
r><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15px;text-align:=
left;word-break:break-word;"><p style=3D"mso-line-height-alt:150.0%;"> Brea=
thwork is one of the more consistently studied ways to shift the body out o=
f stress, quickly. <a class=3D"link" href=3D"https://elinke47.insanefounder=
.com/ss/c/u001.AT3-eE2Hi133k66I6TdPhicvwy03-J_FX0Tzj6xfCLJOev3JRHtZe6372EGJ=
zBSqGjUK339x8ehtOmRvn3xCFD_9vIYFvxMCiPRi1zni5FUWq-rbtERcToajYCMV99CgHiFNX7O=
lB_FxYDn35R1ua-PZMapIBZ9Uzu-pAL8YnECzkw8EWWijjlb_ZKj_G1vbTFYg7KBA6r0fxSXm5J=
rlv2uJmLEo_bvjvwZZJ-uJf8_eJe78ESu1L3LNMIAerdc9LDKgyVYW5wZiGbsW_vq4wcOmcnjTX=
9vcjBl9_eDH5DHnTDtpxE0LPr9-TDxdOfzGBxmo6i2O5zmZAxyNh2on5w/4on/7R-T790eQaycm=
ZaDA55OwQ/h20/h001.w3P6z-k4AvG_mK4IDdkDVacm6_EezTPwjf0ughbYY2I" target=3D"_=
blank" rel=3D"noopener noreferrer nofollow"><span>A large meta-analysis of =
randomised controlled trials</span></a> found that breathwork interventions=
 are associated with lower stress and improvements in mental health outcome=
s compared with non-breathwork controls. </p></td></tr><tr><td class=3D"dd"=
 align=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break-=
word;"><p style=3D"mso-line-height-alt:150.0%;"> Mechanistically, slow, con=
trolled breathing (especially deep, slow patterns) can <a class=3D"link" hr=
ef=3D"https://elinke47.insanefounder.com/ss/c/u001.thLkE51u0OkA8SpXr5bfnpOA=
ZMYKMzB0hVyzwDPwklXS2yKHjRe4EuP79-vJfjffMHna0MILn0z-c1ZLYS2-oQmh3id5xnVE_XK=
ZGsmRcf4DkPpK1EGQODCJ8zjVpk0pchY40PmmiwnntFBtjGfmIbSpvnu8dXofEuJLBqinfFEIFF=
BatjpKBYF5ibY-4ZES3F4i3j920lUTnw-Kf0JkqJ4cyC7l7tt0mbiNONkUwyLDRLnIiJAIrxwTb=
ukYVrSZ7s9u-NGne2LaAVQ1rOKluU15275bh_a_WgrLcV10vD_WLJRo3HbbqNAPN5bMqj8t/4on=
/7R-T790eQaycmZaDA55OwQ/h21/h001.qCbnaAzQd7HX2e8FZqBUOqkz4rfDeOD5mRE11bNrL2=
E" target=3D"_blank" rel=3D"noopener noreferrer nofollow"><span>tilt the au=
tonomic nervous system toward parasympathetic activity</span></a>: the stat=
e linked with rest, recovery, and clearer thinking. This is one reason brea=
th-based practices are often described as a direct route to reducing physio=
logical arousal when you=E2=80=99re tense, vigilant, or overwhelmed. </p></=
td></tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15px;text-=
align:left;word-break:break-word;"><p style=3D"mso-line-height-alt:150.0%;"=
> When was the last time you had to make a tough call at work and felt this=
: a tight jaw, shallow breathing, and heightened sensitivity to loud noises=
? </p></td></tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15=
px;text-align:left;word-break:break-word;"><p style=3D"mso-line-height-alt:=
150.0%;"> Probably not long ago. </p></td></tr><tr><td class=3D"dd" align=
=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break-word;"=
><p style=3D"mso-line-height-alt:150.0%;"> Breathwork is effective because =
it uniquely connects the realms of conscious control and involuntary physio=
logy. </p></td></tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:0p=
x 15px;text-align:left;word-break:break-word;"><p style=3D"mso-line-height-=
alt:150.0%;"> You can=E2=80=99t =E2=80=98think=E2=80=99 your way into safet=
y when your mind is subconsciously convinced you=E2=80=99re under threat, b=
ut you can <i>breathe</i> your way into a calmer baseline, fast. </p></td><=
/tr><tr><td align=3D"center" valign=3D"top" style=3D"font-size:0px;line-hei=
ght:0px;padding:15px 0px 15px;" class=3D"dd"><table class=3D"j" role=3D"non=
e" width=3D"20%" border=3D"0" cellspacing=3D"0" cellpadding=3D"0" align=3D"=
center"><tr><td> &nbsp; </td></tr></table></td></tr><tr><td id=3D"practice-=
1-the-478-breath" class=3D"dd" align=3D"left" valign=3D"top" style=3D"color=
:#000000FF;font-weight:400;padding:0px 15px;text-align:left;"><h3 style=3D"=
color:#000000FF;font-weight:400;mso-line-height-alt:125.0%;">Practice 1: Th=
e 4=E2=80=937=E2=80=938 breath</h3></td></tr><tr><td class=3D"dd" align=3D"=
left" style=3D"padding:0px 15px;text-align:left;word-break:break-word;"><p =
style=3D"mso-line-height-alt:150.0%;"> When you=E2=80=99re ready, sit uprig=
ht or lie down, relax your shoulders, and: </p></td></tr><tr><td style=3D"p=
adding-bottom:12px;padding-left:37px;padding-right:27px;padding-top:12px;" =
class=3D"ee"><div style=3D"margin-left:0px;" class=3D"edm_outlooklist"><ul =
style=3D"font-weight:400;list-style-type:disc;margin-bottom:12px !important=
;margin-top:12px !important;padding:0px 0px 0px 0px;"><li class=3D"listItem=
 ultext"><p style=3D"mso-line-height-alt:150.0%;padding:0px;text-align:left=
;word-break:break-word;"> Inhale through your nose: count for 4 seconds </p=
></li><li class=3D"listItem ultext"><p style=3D"mso-line-height-alt:150.0%;=
padding:0px;text-align:left;word-break:break-word;"> Hold your breath: coun=
t for 7 seconds </p></li><li class=3D"listItem ultext"><p style=3D"mso-line=
-height-alt:150.0%;padding:0px;text-align:left;word-break:break-word;"> Exh=
ale through your nose or mouth: count for 8 seconds </p></li><li class=3D"l=
istItem ultext"><p style=3D"mso-line-height-alt:150.0%;padding:0px;text-ali=
gn:left;word-break:break-word;"> Repeat 4 times or until you feel lighthead=
ed </p></li></ul></div></td></tr><tr><td class=3D"dd" align=3D"left" style=
=3D"padding:0px 15px;text-align:left;word-break:break-word;"><p style=3D"ms=
o-line-height-alt:150.0%;"><b>Why this works: </b></p></td></tr><tr><td sty=
le=3D"padding-bottom:12px;padding-left:37px;padding-right:27px;padding-top:=
12px;" class=3D"ee"><div style=3D"margin-left:0px;" class=3D"edm_outlooklis=
t"><ol start=3D"1" style=3D"list-style-type:decimal;margin:0px 0px;padding:=
0px 0px 0px 0px;"><li class=3D"listItem ultext"><p style=3D"mso-line-height=
-alt:150.0%;padding:0px;text-align:left;word-break:break-word;"><b>Autonomi=
c nervous system</b></p></li></ol></div></td></tr><tr><td class=3D"dd" alig=
n=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break-word;=
"><p style=3D"mso-line-height-alt:150.0%;"> When we inhale, our vagal input=
 (or the parasympathetic pathway) to the heart decreases, allowing the hear=
t rate to rise slightly. When we exhale, vagal input returns, which slows t=
he heart rate. This <a class=3D"link" href=3D"https://elinke47.insanefounde=
r.com/ss/c/u001.9DjH2V-SF2W_cSMu5qkRHr4GnqeEA6Sm0c8l27zr1Ha5FzWBA2TuwowlbzW=
eAHbxQc530fq2j1--RR1kNCmgjvHI3vxpXEF4mH1KGN_AojdbG27pP2pO_NwkvBeaX5-TsvI-vH=
eqc2dchxQ81g5Kj6Tq03MElbWO7ynsP-fKcSZTiq0zNJ1D9eOiJ5UGngzGb9oi-y2qWJjPTfiTa=
Q0MXzoxK1lrEwLbizVQoMi0XIHJUoGOnPu76fSI2C6eIZOHo9EeDflGpwLpUUQbD9h-fgbDZWbn=
-Q5q4dn9WPulAv09mXAwKRDK7sLK15kLprUR/4on/7R-T790eQaycmZaDA55OwQ/h22/h001.k8=
VdhHSNxvI_YUWj27C-63VZRBbZBqBniY0Tg_32rm4" target=3D"_blank" rel=3D"noopene=
r noreferrer nofollow"><span>inhale-exhale pattern</span></a> is a basic ph=
ysiological reflex and is one reason exhalation is associated with =E2=80=
=9Csettling.=E2=80=9D </p></td></tr><tr><td class=3D"dd" align=3D"left" sty=
le=3D"padding:0px 15px;text-align:left;word-break:break-word;"><p style=3D"=
mso-line-height-alt:150.0%;"> So when we extend the exhale, we=E2=80=99re e=
xtending the period where vagal influence is higher, and the heart is more =
likely to slow. Over repeated cycles, slow breathing (and especially slow, =
controlled exhalation) is associated with shifts in autonomic balance and t=
ighter coordination <a class=3D"link" href=3D"https://elinke47.insanefounde=
r.com/ss/c/u001.AT3-eE2Hi133k66I6TdPhorno81v4RCeqGKLVKrQujiSbM-F0itBogldNGz=
jHxANgy2okuUfXyAzhjRGUjE-cLdlXPbyz7cqAq7bWeIk-0tfgoXxeFk6ZN8Rz55YmwkIxKU2ut=
U6nRUfMvLoQPMf4u8ENxIN3hgncMGdhKfAtY28Mlhmx6q4xKoOWwRYANTd6GDR8hWXbR_g6Mi4d=
jDtJQMHY53lZOwMKr5-RyKk3I3CauBKwyIOTGEkYFs6HiSDVLZ6lTUFgZlt17iJTHUQ2UBJviS4=
dqIPU6TFKMHVbr1sOY1QXyf9HiQ-nVr1nx_qgaIPRxrgUHNkofF83k5Tk5li9rpg6MQ6obsvaYc=
L0Ss_SYEQlP0CmmX5cR5TuSvk/4on/7R-T790eQaycmZaDA55OwQ/h23/h001.KMDSNm0bshcW2=
6FJ5fUVe93M9mkUqBV-JTMFM7ub8Zg" target=3D"_blank" rel=3D"noopener noreferre=
r nofollow"><span>between breathing and cardiovascular rhythms</span></a>. =
</p></td></tr><tr><td style=3D"padding-bottom:12px;padding-left:37px;paddin=
g-right:27px;padding-top:12px;" class=3D"ee"><div style=3D"margin-left:0px;=
" class=3D"edm_outlooklist"><ol start=3D"2" style=3D"list-style-type:decima=
l;margin:0px 0px;padding:0px 0px 0px 0px;"><li class=3D"listItem ultext"><p=
 style=3D"mso-line-height-alt:150.0%;padding:0px;text-align:left;word-break=
:break-word;"><b>It strengthens the heart=E2=80=93breath rhythm (HRV / RSA)=
</b></p></li></ol></div></td></tr><tr><td class=3D"dd" align=3D"left" style=
=3D"padding:0px 15px;text-align:left;word-break:break-word;"><p style=3D"ms=
o-line-height-alt:150.0%;"> Our heart rate naturally changes with our breat=
h: it speeds up slightly on inhalation and slows on exhalation. That patter=
n is called respiratory sinus arrhythmia (RSA). When our breathing becomes =
slower and more even, this pattern often strengthens, usually linked to bet=
ter stress regulation and greater flexibility in how our body responds unde=
r pressure. </p></td></tr><tr><td style=3D"padding-bottom:12px;padding-left=
:37px;padding-right:27px;padding-top:12px;" class=3D"ee"><div style=3D"marg=
in-left:0px;" class=3D"edm_outlooklist"><ol start=3D"3" style=3D"list-style=
-type:decimal;margin:0px 0px;padding:0px 0px 0px 0px;"><li class=3D"listIte=
m ultext"><p style=3D"mso-line-height-alt:150.0%;padding:0px;text-align:lef=
t;word-break:break-word;"><b>The hold builds tolerance for intensity </b></=
p></li></ol></div></td></tr><tr><td class=3D"dd" align=3D"left" style=3D"pa=
dding:0px 15px;text-align:left;word-break:break-word;"><p style=3D"mso-line=
-height-alt:150.0%;"> The 7-second hold matters because it changes how we r=
elate to stress sensations. When we=E2=80=99re anxious, normal body signals=
 can feel threatening - a tight chest, a fast heartbeat, a rush of heat. A =
short, controlled breath hold helps our body get used to those sensations w=
ithout immediately reacting. Over time, it can make it easier to stay stead=
y rather than escalate into panic. </p></td></tr><tr><td class=3D"dd" align=
=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break-word;"=
><p style=3D"mso-line-height-alt:150.0%;"><b>When to use it: </b>Before a h=
igh-stakes meeting. After an aggressive email. When you feel your brain swi=
tching into catastrophe mode. It=E2=80=99s a 90-second reset that can help =
you make decisions under threat. </p></td></tr><tr><td align=3D"center" val=
ign=3D"top" style=3D"font-size:0px;line-height:0px;padding:15px 0px 15px;" =
class=3D"dd"><table class=3D"j" role=3D"none" width=3D"20%" border=3D"0" ce=
llspacing=3D"0" cellpadding=3D"0" align=3D"center"><tr><td> &nbsp; </td></t=
r></table></td></tr><tr><td id=3D"practice-2-the-202020-breath" class=3D"dd=
" align=3D"left" valign=3D"top" style=3D"color:#000000FF;font-weight:400;pa=
dding:0px 15px;text-align:left;"><h3 style=3D"color:#000000FF;font-weight:4=
00;mso-line-height-alt:125.0%;">Practice 2: The 20-20-20 breath</h3></td></=
tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15px;text-align=
:left;word-break:break-word;"><p style=3D"mso-line-height-alt:150.0%;"> Thi=
s one is a more intense breathing technique because the counts are longer: =
</p></td></tr><tr><td style=3D"padding-bottom:12px;padding-left:37px;paddin=
g-right:27px;padding-top:12px;" class=3D"ee"><div style=3D"margin-left:0px;=
" class=3D"edm_outlooklist"><ul style=3D"font-weight:400;list-style-type:di=
sc;margin-bottom:12px !important;margin-top:12px !important;padding:0px 0px=
 0px 0px;"><li class=3D"listItem ultext"><p style=3D"mso-line-height-alt:15=
0.0%;padding:0px;text-align:left;word-break:break-word;"> Inhale through th=
e nose: count for 20 seconds </p></li><li class=3D"listItem ultext"><p styl=
e=3D"mso-line-height-alt:150.0%;padding:0px;text-align:left;word-break:brea=
k-word;"> Hold your breath: count for 20 seconds </p></li><li class=3D"list=
Item ultext"><p style=3D"mso-line-height-alt:150.0%;padding:0px;text-align:=
left;word-break:break-word;"> Exhale: count for 20 seconds </p></li><li cla=
ss=3D"listItem ultext"><p style=3D"mso-line-height-alt:150.0%;padding:0px;t=
ext-align:left;word-break:break-word;"> Rest for 30-60 seconds with normal =
breathing between rounds. </p></li></ul></div></td></tr><tr><td class=3D"dd=
" align=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break=
-word;"><p style=3D"mso-line-height-alt:150.0%;"> When you feel dizzy (whic=
h is normal), return to normal breathing, and you=E2=80=99ll notice a sense=
 of calm in your body. </p></td></tr><tr><td class=3D"dd" align=3D"left" st=
yle=3D"padding:0px 15px;text-align:left;word-break:break-word;"><p style=3D=
"mso-line-height-alt:150.0%;"><b>Why this works</b></p></td></tr><tr><td st=
yle=3D"padding-bottom:12px;padding-left:37px;padding-right:27px;padding-top=
:12px;" class=3D"ee"><div style=3D"margin-left:0px;" class=3D"edm_outlookli=
st"><ol start=3D"1" style=3D"list-style-type:decimal;margin:0px 0px;padding=
:0px 0px 0px 0px;"><li class=3D"listItem ultext"><p style=3D"mso-line-heigh=
t-alt:150.0%;padding:0px;text-align:left;word-break:break-word;"><b>Slow br=
eathing hits the =E2=80=9Cresonance=E2=80=9D sweet spot.</b></p><p style=3D=
"mso-line-height-alt:150.0%;padding:0px;text-align:left;word-break:break-wo=
rd;"> There=E2=80=99s a <a class=3D"link" href=3D"https://elinke47.insanefo=
under.com/ss/c/u001.AT3-eE2Hi133k66I6TdPhorno81v4RCeqGKLVKrQujjRFVSJQwTbrYJ=
h9HEXiUIsORlfjC341YHgQsPOsKNAwPZ8v0TfOfq3MthE161QiZLHcvTgMk5oqvTEC2LYC30Bjy=
os7eFHpyjhgzR7u3Nmlban0nFhH1JEO-tu_17cwqJnC9hASdMPlo6S_2CgUPkYbOokHt4JnANBt=
OdH7bxdEG5Mo0vf2gFclQnrQfCUFzXqg_6MrrrZ-qZI0bLRPaP3JwEIiwdcrb6-9n6FsSGOFvz5=
ci3q_xiMfFTMBLFBxE4jqcW_sLdko_WfmZDZdoM5Sat84IOz-H8zoO4TYVb4Xp5vQkl_hx_ty2V=
YDMTpfxZ7eJAaynSDcjP2R-QsRDZU/4on/7R-T790eQaycmZaDA55OwQ/h24/h001.HYZZgG2xY=
-Jdu-GOpzdZWb5OUphd17PjUNzxiuDS_pI" target=3D"_blank" rel=3D"noopener noref=
errer nofollow"><span>well-studied effect where slow controlled breathing</=
span></a> (often around ~6 breaths/min, though it varies person-to-person) =
boosts vagal-mediated HRV and <a class=3D"link" href=3D"https://elinke47.in=
sanefounder.com/ss/c/u001.DmjFX-55oU0VlNulJA3fBL6YbW6S-OFwSFSZ2zjo_pErXhQRd=
4w28vkRaiQznt-7ZNmL64X63JPD30tmxm_V-8UHunOfNuhWKYy4hMyIgqjtoQWKU8tDPztFrYD2=
0I5fLQQk1m_25VWhXtiiJKDv_8u6qjSTlTVdDNjTEmqH-on4WVUM1cxZV9PLwI0aUlKd9KdGnTq=
dT1LvNTEm7flJJ1t4D79QT_AZA33_OT4HcfiGuUkTRYQdJc7F1nOPPz9mA0u2y1O5WvDdOpXYGM=
WfzrGyXOe5HYuYPwo7Ia512ZOAtYJrBpqId_Cb9PZaO4rh/4on/7R-T790eQaycmZaDA55OwQ/h=
25/h001.RRy3xBtUhtYKpHOVNOWEiOuETXzbBgyeya4vw3bTYec" target=3D"_blank" rel=
=3D"noopener noreferrer nofollow"><span>baroreflex</span></a> sensitivity -=
 basically improving the body=E2=80=99s capacity to regulate blood pressure=
 and stress arousal through rhythm. </p></li><li class=3D"listItem ultext">=
<p style=3D"mso-line-height-alt:150.0%;padding:0px;text-align:left;word-bre=
ak:break-word;"><b>Breath retention shifts your relationship with urgency.<=
/b></p><p style=3D"mso-line-height-alt:150.0%;padding:0px;text-align:left;w=
ord-break:break-word;"> Retention (holding the breath) introduces a control=
led pause. The body learns CO=E2=82=82 tolerance over time, meaning we beco=
me less reactive to the sensation that often triggers panic or urgency. Thi=
s is one reason breath-based practices are studied in stress and burnout co=
ntexts. </p><p style=3D"mso-line-height-alt:150.0%;padding:0px;text-align:l=
eft;word-break:break-word;"> Founders especially need this because our bigg=
est problem is not just stress, but stress with urgency. Urgency is what ma=
kes us send the message you regret, make a decision too early, or overcorre=
ct because we can=E2=80=99t sit with uncertainty for long. </p></li><li cla=
ss=3D"listItem ultext"><p style=3D"mso-line-height-alt:150.0%;padding:0px;t=
ext-align:left;word-break:break-word;"><b>The counting forces attention int=
o one lane.</b></p><p style=3D"mso-line-height-alt:150.0%;padding:0px;text-=
align:left;word-break:break-word;"> This is underrated. Counting to 20 pull=
s attention away from rumination and into a steady rhythm. It=E2=80=99s min=
dfulness with structure, which founders tend to prefer. </p></li></ol></div=
></td></tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15px;te=
xt-align:left;word-break:break-word;"><p style=3D"mso-line-height-alt:150.0=
%;"><b>When to use it: </b>When your nervous system has been =E2=80=9Con=E2=
=80=9D all day, and you can feel it in your body - tight chest, irritabilit=
y, impatience, craving stimulation. This is a nervous system =E2=80=9Creset=
 to baseline.=E2=80=9D </p></td></tr><tr><td align=3D"center" valign=3D"top=
" style=3D"font-size:0px;line-height:0px;padding:15px 0px 15px;" class=3D"d=
d"><table class=3D"j" role=3D"none" width=3D"20%" border=3D"0" cellspacing=
=3D"0" cellpadding=3D"0" align=3D"center"><tr><td> &nbsp; </td></tr></table=
></td></tr><tr><td id=3D"a-5-minute-protocol-for-founders" class=3D"dd" ali=
gn=3D"left" valign=3D"top" style=3D"color:#000000FF;font-weight:400;padding=
:0px 15px;text-align:left;"><h3 style=3D"color:#000000FF;font-weight:400;ms=
o-line-height-alt:125.0%;">A 5-minute protocol for founders</h3></td></tr><=
tr><td style=3D"padding-bottom:12px;padding-left:37px;padding-right:27px;pa=
dding-top:12px;" class=3D"ee"><div style=3D"margin-left:0px;" class=3D"edm_=
outlooklist"><ul style=3D"font-weight:400;list-style-type:disc;margin-botto=
m:12px !important;margin-top:12px !important;padding:0px 0px 0px 0px;"><li =
class=3D"listItem ultext"><p style=3D"mso-line-height-alt:150.0%;padding:0p=
x;text-align:left;word-break:break-word;"><b>Minute 1-2:</b> 4 rounds of 4=
=E2=80=937=E2=80=938 </p></li><li class=3D"listItem ultext"><p style=3D"mso=
-line-height-alt:150.0%;padding:0px;text-align:left;word-break:break-word;"=
><b>Minute 3-5:</b> 2 rounds of 15-15-15 (or 20=E2=80=9320=E2=80=9320 if it=
=E2=80=99s comfortable) </p></li></ul></div></td></tr><tr><td class=3D"dd" =
align=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break-w=
ord;"><p style=3D"mso-line-height-alt:150.0%;"> I assure you, these two pra=
ctices will help you feel calmer within minutes if you follow through. And =
don=E2=80=99t worry if you don=E2=80=99t have childbirth coming up to test =
this breathing protocol, I=E2=80=99ve tested it for you ;P </p></td></tr><t=
r><td class=3D"dd" align=3D"left" style=3D"padding:0px 15px;text-align:left=
;word-break:break-word;"><p style=3D"mso-line-height-alt:150.0%;"> PS. If y=
ou=E2=80=99re in the Middle East, including the UAE or any neighbouring cou=
ntries affected, I=E2=80=99m with you. Write to me, and I=E2=80=99d be more=
 than happy to connect. </p></td></tr><tr><td class=3D"dd" align=3D"left" s=
tyle=3D"padding:0px 15px;text-align:left;word-break:break-word;"><p style=
=3D"mso-line-height-alt:150.0%;"> Remember: in difficult times, we=E2=80=99=
re all in it together. </p></td></tr><tr><td class=3D"dd" align=3D"left" st=
yle=3D"padding:0px 15px;text-align:left;word-break:break-word;"><p style=3D=
"mso-line-height-alt:150.0%;"> Love, </p></td></tr><tr><td class=3D"dd" ali=
gn=3D"left" style=3D"padding:0px 15px;text-align:left;word-break:break-word=
;"><p style=3D"mso-line-height-alt:150.0%;"> Until next week, </p></td></tr=
><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15px;text-align:l=
eft;word-break:break-word;"><p style=3D"mso-line-height-alt:150.0%;"> Laven=
a </p></td></tr><tr><td class=3D"e" align=3D"left" valign=3D"top" style=3D"=
padding:15px 15px 12px;"><h3 style=3D"">How&#39;s the depth of today&#39;s =
edition?</h3></td></tr><tr><td class=3D"ee e " style=3D"padding:0px 15px 15=
px;"><div style=3D"margin-left:0px;" class=3D"edm_outlooklist"><ul style=3D=
"list-style-type:disc;padding:0px 0px 0px 0px;margin:0px 0px;"><li class=3D=
"listItem ff" style=3D"list-style-type:disc;text-align:left;"><a href=3D"ht=
tps://elinke47.insanefounder.com/ss/c/u001.gaaA1Gye7IN08GIPmsK5K96HvxOJxLtW=
weYntAW6STifKd0iQVY5n67Z-f27gSGgQTUlOSxiebolbjmsRW9v8NBLB8uTZX3Xus6x-Lk79CD=
ZbG2nFxBjYSBSGRaq7-aCGgWmcW6KthumhXp_nN5qnf_IMlpry3PtvY49p9yhtpdOBzzKcAJ4dX=
VBEjiRRFJcCwsb_XS7WBJLVUJ90g2d3HhL-DBdOLnTP0mwoj3MWtt5suR7c-BfkORrTgBqyvBex=
JEiEJs0uLE2UPWvdei9Md20ol1CDUJOyv9_eQQ8yFsKrxUjkyeh-QpCXFt4Z5AU71d1ugEx6Lf3=
eosLqinjSKZyMF8zDvRrclldp4DwlGEm2G0RyVAHO0G1AjARvLg9oaSgVWMzZGBQcVzd6S45jiS=
iKuIouEqyjTnTaYGMERylNrVMHyRKYlPzHsWUtQdN-kzLdtG3wWyUQEQWSrr3kIaNDCLm7XrqDQ=
h2qdOfgV_QaAMneemfhRBnFN02-aiFkmyrnMPNeXMyOzv8nkhll419EMGyCX7qEJmsTb_lqIx_j=
jRcLRsmPSI9FA4MCIMOPHEhCwPNxGqU_rIJhLqzy__JSEj711CYFQJR4RkVq1RakSKU5H1vgPd8=
urlst7AzzmcR2K4dK8VIugijnh90JrlXhDsz8S6nP7Aor5W-hKp0jPKA-6i9Am7ZQoqfXoUuHT0=
wnvX9VeBZMNSOw_JX-tIoofUhvApmU2yie93itZAHJ3LBOBkn5JPO5VBXS9aWFmDF-g360vjj_s=
rQJ0dLYwV4MrtoHk6jzl-1G4s8K4aTPzSxJP9n8B51I-p5O3pgEJrcdNgQhhMbi9e0i_KopIK0T=
w6rt5bXGc-SPEfGoY5OuKTsyRnLYJo6_3RrhXSmy8AP_LL6xImyBjGsZwzvrN98Io-H-hVjNa_H=
rM1GAEg06iL04cyq7fDXh6rEC1wEaJNdD4Dk9qK_UZTc9VoPxAq6ZF5Kgugr4TP0uN_MTTxTT5u=
x7SRvp5hn2nQPJ0tb0X9MCA5HwO_OPZ6U8iGVqDW4iAP4rH08aXoXfhDx-tXqxiiwkYGb7c_vt0=
0_ttbUCO1I3d-XQJSPq86cCjzypA/4on/7R-T790eQaycmZaDA55OwQ/h26/h001.vuxjs4_BSH=
ou6A29ARK_P6XVA-oF9EbFnbc6qGbO9gI">Just right =E2=9C=A8 - Thoughtful, sharp=
, and easy to digest</a></li><li class=3D"listItem ff" style=3D"list-style-=
type:disc;text-align:left;"><a href=3D"https://elinke47.insanefounder.com/s=
s/c/u001.gaaA1Gye7IN08GIPmsK5K96HvxOJxLtWweYntAW6STifKd0iQVY5n67Z-f27gSGgQT=
UlOSxiebolbjmsRW9v8NBLB8uTZX3Xus6x-Lk79CACkpjPdptjKFel1nBheEnVHO_KBTdpRRnwU=
armebJtBhiqsxAhC8dHWd6oxMASKwL4h_XzKtVJVQ9i5kTNhfH8Hjjv1WHiDilUzvSEX8ik0Zkh=
JRf0plkwdrbrFxqFbG8zKymSVgHy1-ImCM2BnxxDRHRThzhCMCO2EZCuK-FHiR5G5mqUWVm00rC=
vGQg-LBfunbOA-ke2NqAgyb-vPfuI0uy79jPuNM7OEoVYgDKfttnIZ277ICOmQKFyGB4golZMvx=
rUxwFi6qDWKXrblQpeRGzXqZHLkd0A-eOhRqY26gQfCTmAOPc4lI_dbSbEkxsUVPoLO70cxZAEq=
G2ZKiSb2Cw-Kq1GpOmXDCiKOtQDGN-I_ywTl56R6FUOpnoq8fxB5Hbo5khLyHkQjB8lY7C-LeKX=
29bKNQ7i3JLY1L2iahIdZCbuEJjI-y5CyGFfxOmyu8RLM74yBqrV5dsKGk6HS_SEIFqExXYEKz6=
OMRzU4EDIPKZ9TMs5wNlz7wFEagZhaA6bWUGBs5UaWqbzQqwgSI_p3-63Iuwh5nEkyPAriEQD2S=
_XZUmZ1MFHRSH47bomHNlBaoO47jMs9f5ZaSovjgjG-3fqPv2rhpWnRtZPtIDkEOhthrsn3hBT0=
fMzRnTmmpqh6HIlMpgkW1P_dKjiFzyw4vLlsDow8hKaCPRjbrLxWMiXcmQqJnCiVlhR6Hg_UO7f=
Nz4Y7rKoiCRDCnvD7hDgrof1u55K_EgGFW_5jhuhKu1GuXNDDt-aWPNjFY96S5hkztoeKSW0KAS=
xZ0hMIaOPClPTR1pBXpO9iqFvgXihRhv6aokTndo7hNjywzzNW80Wmdo1l6fq3tdvB8pU3U6iLb=
EFSEsR8pd02_OsF8QGYI6ucvz_JOsiVUNxe5HNuuhoQ1jzNkjwSF9Q-IkGGzQofC9FC6EjDIb9j=
Wz2OzFGGrXhhgFfi-v4vUolu0oiiiutB23cwGQ94sjUQ-D_UWgMqAkcNN2B0WO4M1CaLw/4on/7=
R-T790eQaycmZaDA55OwQ/h27/h001.E47RS90Dugeor2XnTpsXkHr3qLkk5ud6l7RrufRZ__4"=
>Not in depth enough =F0=9F=94=8E - Give me more insights & nuance</a></li>=
<li class=3D"listItem ff" style=3D"list-style-type:disc;text-align:left;"><=
a href=3D"https://elinke47.insanefounder.com/ss/c/u001.gaaA1Gye7IN08GIPmsK5=
K96HvxOJxLtWweYntAW6STifKd0iQVY5n67Z-f27gSGgQTUlOSxiebolbjmsRW9v8NBLB8uTZX3=
Xus6x-Lk79CCgzv-ALKIyXT5Js03K6BIY3JBXdU3ucfUFQlwvFtJKq6RRMda4qAI8aPLfhlxsRa=
kwMvUD7HwgA_K9onuLgXDmV6WvAtMcyL3U0_RaVDsIOHOS7u1hJCldIWQvJ8SZLwt1iuSj0buAV=
ZlM1y0q4N_xpn7OTWGZkmywYwcqEhXfy4zCjvC-WMwtOZdcR08QQyrB5EdLaE6V5TUyqMTvk088=
FGPL8tu9iB2a4QSu2iuqMbaXsG_G6hs9jMJ0jS51vadYbivDvEI44hUMPbuCZ-nCCtlVqCoRbth=
HgvtTR7wl3H35gV-SUNLvLQc2zxfLJuGlY_FWCbhT4N1Lyuo3kB4EQu_5-jZlBHGO7Vt0lrfZg4=
Ure89T-bQ_MGslEsaGHBk8EncLZXlIg8fSg5xX8MJQJOzlxQe2fzONDrftfJlbKdO6N6uBGJSBl=
8rVENDxhmhB-5RhICyRY2rjbMsy-dVakR8XCWHI7IEC223q_hYVdgJ8evw3eCv7tnI26x9XijpK=
qrR6QP949UL07MVF5CljJkpLToZsNJZlzt8oo-f8V3BySzTAuJRglRl8Zr3j-AQPQtn4Zfl2Wlu=
JknqpoNKWakT-3qGaisRuFmZ_licJC31GYuipPYRRVMHnRm46VtOAv4lVoh1v5dKexC5fhmDLQQ=
F4ACoM0TV9DvAoFGg42EVVbJgZpMBG7RyK8zEhbjnH3VsjhCbnaioRORHitgL7SkrzPpsj_XNQh=
yYzs0S6a9ryHkVFD3CFCmQGedTNQISdF7N1nQMciyHx_5R3OUsXV27f6sCGPFH_m80yhfIEdwbh=
4avdQ-oxTSzHsLzliFD2uFdK5P15-ZLSgXHdBilmouBx9JgkVMeu4230o2GgLplVkkjMnE1xPpg=
aPKVgp8fghXt_HxkMGG7c0t1Pmj8h-kON6Kw_ML5mAypPLAN_GB0kBsS_-bn0lGJKhnpvHtkFiT=
WkHtciZ-RpxeLcqrtFD3_4dYvNAzwAd-fIxUyJXA/4on/7R-T790eQaycmZaDA55OwQ/h28/h00=
1.tVaScQEKiCG9AmWwBIsOtYs-Tk04s_PDcN9cJ18uId8">Too dense =F0=9F=92=A5 - I=
=E2=80=99d prefer lighter, quicker reads</a></li></ul></div></td></tr><tr><=
td class=3D"dd" align=3D"left" style=3D"padding:0px 15px;text-align:left;wo=
rd-break:break-word;"><p style=3D"mso-line-height-alt:150.0%;"> P.S. <i>If =
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</h3></td></tr><tr><td class=3D"dd" align=3D"left" style=3D"padding:0px 15p=
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<tr><td align=3D"left" class=3D"rec" style=3D"padding-left:15px;padding-rig=
ht:15px;padding-top:16px;padding-bottom:16px;width:100%;"><table class=3D"r=
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font-size:18px;font-weight:700;line-height:24px; margin-bottom: 16px;"><div=
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<div class=3D"rec__text--muted" style=3D"padding:0;color:#767676;font-size:=
14px;font-weight:400;display:block;word-break:break-word;"> Unfiltered peop=
le strategy, workplace culture shifts, and the future of HR =E2=80=93 minus=
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