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On August 10, 2024 I hosted the Move | Breathe | Restore | Nourish | Connect Micro Retreat—a high-impact experience focused on enhancing physical performance, mental clarity, and stress resilience. Designed to push boundaries in a supportive, educational environment, the retreat guided participants through a sequence of science-backed practices that improved how they breathe, move, recover, and connect.
We kicked off the day with a guided breathwork session that explored the deep connection between breath, mindset, and physical state. Participants learned proper breathing mechanics, including how to use the nose to inhale, expand the lungs, and engage the diaphragm to fully exhale. These techniques laid the groundwork for the day ahead by helping attendees understand how breathing can either elevate or regulate their mental and physical state depending on the intensity and rhythm.
Next, we shifted into the pool for a dynamic aquatic workout that introduced many to a new way of training. Water-based exercise combines resistance and breath control in a way that challenges both body and mind. Participants explored movements in both shallow and deep water—including underwater Ball Runs and Ball Rolls—designed to safely push them beyond their comfort zone. The goal wasn’t just physical conditioning, but also learning to manage stress through calm, focused breathing in situations where oxygen was limited.
Following the pool session, we transitioned into hot and cold therapy—a core element of the retreat’s stress adaptation work. The cold plunge exposed participants to a powerful but manageable physical stressor. By focusing on breath and mindset, they were able to shift from initial shock into calm, often accessing a natural high as the body released dopamine and other feel-good neurotransmitters. From there, participants moved into a 200-degree sauna, where the heat created another beneficial stressor. Regular sauna use is linked to cardiovascular health, reduced inflammation, and longevity, and the retreat provided a firsthand introduction to these benefits.
After these intense physical and psychological experiences, we gathered for a nourishing meal from Dish Society, a local eatery known for clean, wholesome food. This meal served not only as physical recovery, but also as a chance to build deeper connections with others who are committed to personal growth and high performance.
The Move | Breathe | Restore | Nourish | Connect Micro Retreat was more than just a wellness event—it was a full-body and full-mind reset. Every element, from breathwork to cold immersion, was designed to help participants explore how controlled stress can be a catalyst for growth. By the end of the day, attendees left with not only new tools for resilience and recovery, but also new relationships and renewed energy for what’s next.
What’s Next?
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