Daily Practices for Optimal Physical Well-being

  Harnessing the Benefits of Temperature Stress for Recovery and Resilience 

Cold showers (or for some; ice baths) are integral to my recovery and resilience training. Exposure to cold activates brown fat, boosts circulation, enhances immune function and is an incredible tool for sharpening mental resilience. 

Taking cold showers or immersing in cold water stimulates: 

• Dopamine & Norepinephrine Release – Elevates mood, improves alertness, and builds stress tolerance. 
• Controlled Discomfort Training – Strengthens my ability to remain calm under stress, making challenges in daily life feel more manageable. 
• Improved Circulation – Boosts nutrient delivery to the brain, supporting cognitive function and focus. 

By consistently exposing myself to cold, I train my nervous system to handle discomfort with greater ease. This daily practice fosters resilience, discipline, and a heightened mental edge. 

 Rewiring Movement for Improved Posture and Brain Function 

Walking backward is more than just an unconventional exercise—it's a powerful tool for strengthening neglected muscle groups, enhancing coordination, and improving cognitive function. This practice engages the posterior chain, supports joint health, and even sharpens spatial awareness, making it a valuable addition to my daily routine. I carry this out daily, either during my daily dog walk or in my living room. I try to do this barefoot to maximise my connection with the earth. Since doing this practice, I have found I have better spacial awareness and much better posture.  

Dr Rangan Chatterjee and Lawrence van Lingen did a very informative podcasts on this topic. 

 Enhancing Coordination, Rhythm, and Meditative Movement 

 Flow rope training brings fluid, dynamic motion into my exercise routine. By incorporating rotational movements, I improve joint mobility, hand-eye coordination, and cardiovascular endurance. The rhythmic nature of flow rope exercises also fosters a meditative state, helping me tap into mindfulness while moving. 

By moving the flow rope in an upward motion in the figure of 8, it encourages a more relaxed state. It takes a while to neuroadapt to the motion but once you do, its such an easy practice. It’s a beautiful way of untangling and decompressing your nervous system and embracing a more fluid motion and relaxed core.  

 Unlocking the Power of Controlled Breath for Energy and Relaxation 

Breathwork is one of the most powerful ways to influence mental clarity, emotional balance, and stress resilience. 

I use two specific techniques: 

· Physiological sigh – A double inhale followed by an extended exhale helps reduce stress instantly by resetting CO₂ levels and calming the autonomic nervous system. 

· Cyclic hyperventilation – A series of rapid inhales followed by breath holds helps increase oxygenation, boost focus, and elevate energy levels. 

These techniques allow me to shift my mental state in moments, whether preparing for a deep work session or calming my mind before sleep. 

 Building Strength, Power, and Functional Fitness 

Kettlebells provide a dynamic, full-body workout that combines strength training with endurance. I focus on explosive movements like swings to enhance cardiovascular health, presses to build upper-body strength, and squats for lower-body stability. This type of training fosters mobility, muscular endurance, and overall athletic performance. 

 Honouring Ancient Healing Traditions for Holistic Health 

Ayurveda, the 5,000-year-old Indian system of medicine, emphasises balance between body, mind, and spirit. 

I follow Ayurvedic principles by aligning my diet with my dosha, incorporating powerful herbs like ginger, ashwagandha and turmeric. 

I start the day with dry brushing to help drain my lymphatic system and focus on gratitude and breathing exercises. 

These small, intentional habits help harmonize my internal systems. 

 Encouraging Natural Mobility and Postural Awareness   

Sitting on the floor instead of chairs promotes better flexibility, joint health, and posture. Regularly changing my seated position—from cross-legged to a deep squat—keeps my body engaged, prevents stiffness, and reinforces natural movement patterns that have been lost in modern sedentary lifestyles.