Aug 2023 Human Optimization Micro Retreat

The day began with a guided breathwork session led by Wim Hof certified breath coach Michael Roviello. Participants explored the fundamental mechanics of optimal breathing: nasal inhales that expanded the lungs, diaphragmatic exhales that fully emptied them, and the profound effect this has on both physical and mental state. Michael emphasized how rapid breathing can heighten arousal and intensity, while slow, conscious breathing can help restore calm—setting the tone for the rest of the retreat.

From there, we transitioned into an invigorating pool-based workout. For many, this was their first exposure to aquatic performance training—a unique and powerful modality that combines resistance, buoyancy, and breath control. Participants were invited to challenge their limits in both shallow and deep water with exercises like Ball Runs and Ball Rolls. While these drills were physically demanding, they also introduced a positive form of stress by submerging participants underwater—requiring them to stay composed, control their breath, and perform in an unfamiliar, oxygen-deprived environment. It was a playful yet potent reminder of how mindset and physiology are deeply interconnected.

The next phase of the retreat focused on environmental stress through deliberate exposure to cold and heat. In the cold plunge, guests experienced the immediate shock of frigid temperatures and learned to override their natural stress response through conscious breathing. As the body released powerful neurotransmitters like dopamine and norepinephrine, participants discovered the therapeutic high that comes from learning to stay mentally centered in discomfort. This was followed by time in a 200-degree sauna, where we explored the research-backed benefits of heat exposure: cardiovascular health, improved circulation, longevity, and even reduced all-cause mortality.

Following these physical and mental challenges, we nourished the body with a healthy meal from Dish Society, a local provider known for their nutritious and delicious offerings. This moment of restoration was also a time to deepen community—participants gathered, connected, and shared reflections with others equally committed to human performance and personal growth.