In today's episode, we delve deep into the transformative power of meditation and its profound impact on peak performance, especially in the realm of Survival Fitness.

Drawing from personal experiences and backed by scientific insights, we'll explore the mesmerizing effects of Binaural Beats and the ancient practice of Yoga Nidra. We'll also introduce you to the grounding Box Breathing Technique.

Whether you're a seasoned athlete or just someone looking to enhance your mental and physical resilience, this episode is for you. Join us as we unravel the secrets of the Survival Fitness Plan and discover the potential that lies within.

Turn yourself into a modern-day ninja with the Survival Fitness Plan. Take the challenge today! https://www.survivalfitnessplan.com/challenge

This podcast is available from most major podcast hosts, including Apple Podcasts and Spotify.

00:00:00 Introduction

02:43:72 Sharing my experiences

03:41:05 Binaural Beats

05:51:90 Yoga Nidra (NSDSR)

07:14:93 Box Breathing Technique

08:19:25 How to Do It

09:33:39 What is it used for?

10:13:93 The Survival Fitness Plan

13:30:96 Quick Recap

14:53:29 Closing

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 Hi guys, Sam Fury here with another episode of the Survival Fitness Plan, the only program where you will train yourself to outrun, outfight, and outlive the majority of the world's population. Today we're going to talk about Meditation 2. 0 because we've updated the meditation in the app. But before we get into that, I just want to say a couple of things.

First of all, the last episode I feel, I mean maybe some of you thought it was useful, but I feel it was a bit ridiculous. So sorry about that. It was very long-winded and it didn't really add in the ends, nothing really happened. So it was an unorganized episode, but that's the last time I did that. So next time, even if I do like a computer one, it'll be a bit more organized.

Second of all, I've started doing hyperbolic stretching because I saw this thing on the internet obviously I get it, I see a lot of ads because everyone knows that the internet tracks you, right? And what you're interested in. I've been looking up about mobility because I want to make the mobility section better.

Not that it's bad now, but I'm still experimenting and I found this guy and he's like, learn to do the splits in a month, right? So I was like, that's interesting. I've got no real reason to do the splits. Like like, the splits are good for people like dancers and martial artists who want to kick people in the head high kicks for competition, right?

In a, in a real fight, you would never do that, even if you can, but I feel like the ability to do it might have other benefits, and I feel like hip alignment and things like that, I've got to research it, but anyway, regardless of whether I'm going to put it in his fitness plan or not, I think already I've seen a few of them, and it's not just the splits, it's front splits, side splits, and then he also gives for doing a pike, pike positions when you've got your legs straight out in front of ya.

And you can, like, put your head to your knees, right? I mean, that's, like, that stretches your hamstrings out pretty good. And there's and a full bridge, and I used to do bridges every day, but for some reason, I just stopped. So I could probably still do one, but anyway, I'm going to follow the program first, and in a month, and then after that month, I think I'll probably work in some of the stretches, not all of them.

Obviously, he's got his own program, so if you want to learn how to do splits in a month Yeah, I haven't proven that I can yet. I reckon I've probably got a pretty good chance because I'm already pretty flexible, but apparently, he can do it for everyone. Like, in his testimonials and stuff, there's like old people.

Just look up hyperbolic stretching and he'll probably come up with number one or two. It's this guy I forgot his name, to be honest, but it's a, it's a, like a... Just look up hyperbolic stretching. It'll come up. Hyperbolic stretching does the splits Yeah, anyway, so anyway, I'll let you know how that goes in a month or whatever.

 All right, so today and also My YouTube account got banned. I know why it's because what we were doing was getting shorts And I bought all these short videos right of self-defense and parkour or whatever Of someone in Fiverr and I assumed it would all be legit because they said yeah, it's fine but then apparently not so we got banned so a new one will be created.

At some stage and Probably a high-quality video will probably start going in there So you probably won't see these on the new YouTube channel Definitely not on the old YouTube because you can't see anything on the old YouTube channel. But Yeah, alright, that's it for that. So we've updated the meditation in the app actually as I write this We're still updating it or I'm still updating it, but it'll be done within two weeks So maybe by the time you hear this or by the time you actually get the app, you'll you'll have updates to it.

 Anyway so the first thing that I've done is put a background of the binaural beats So binaural beats are where one sound goes in one ear And another sound goes in the other and your mind connects it inside your mind and it's really good for putting you in a fetter or Better or whatever state that that particular binaural beat wants you to put you in right?

So it's like it's just fast-tracking.

So usually the aim of meditation is to get into these fetter states or these better states or whatever and binaural beats just do that quicker, right?

So that's the first thing we've done and the second thing I've done is Every day is a different focus value.

Actually, this was in the originals anyway. And I'm not going to go over every focus value here. I'll go over them quickly, but I'll go over them in detail another time. So here they are just for, just for interest sake. Aim for improvement is number one. Number two, be mindful of and patient with yourself and the world around you.

Number three, contentment plus forgiveness plus self-reliance equals freedom. Number four, do good, see good, expect good. Number five, everything is connected and constantly changing. Number six, fairness, kindness, and respect. And number seven is given and let live. Right, so they're the seven, one for each day and they go in alphabetical order as you can see A, B, C, D, E, F, G So they're easy to remember Yeah, and then in the app, we give You'll tell you what the value for today is and then you can also It gives you like a little spiel very short about a deeper contemplation of it And of course, if you choose to get Well, maybe it's not available now, but definitely in the future you can get your meditations personalized to you So you'll be able to put your own values in there, but those often as per is pretty good So we'll go for them and then after that after the completation of values you do the core meditation for the day So two times a week is yoga nidra or NSDR.

So you don't sleep deep rest, right? You might have heard it referred to as that. Two times a week is box breathing and three times a week is breath hold training. Now, now I'm going to explain each one of those, right?

 So yoga nidra, also known as NSDSR non-sleep deep rest is most common, or if you're a yogi, it's called yogic sleep, or sometimes it's called psychic sleep.

But yeah, usually it's Yoga Nidra or NSDR. So it's an ancient Indian meditation technique, right? And it puts you in a state of deep relaxation and conscious awareness at the same time. So, a lot of the time the problem with meditation is you get put in this deep relaxation and then you fall asleep.

Especially when you're a beginner, and I still do it, right? Because yeah. So anyways, so NDS, NSDR. or Yoga Nidra you want to achieve a state between, somewhere between wakefulness and sleep where the body's completely relaxed, but the mind is still alert, right, and serene, not like, you're not like thinking of all stuff, you're like, you're meditating, right?

So some of the things it can do is access and release like deep-rooted tensions in this and stress and emotional blockages, it can release all that stuff, right? So some benefits, some specific benefits, I mean there's all these benefits that you get with meditation anyway, but some specific benefits reducing stress and anxiety.

I mean you get these with normal meditation as well. Improving sleep quality, encouraging emotional healing, increasing focus and creativity, and supporting overall mental and physical well-being. Right, so that's so you do that twice a week and you get, it's a, it's a fully guided meditation.

And yeah. the type of meditation is box breathing also known as four-square breathing or square breathing. And it was invented, I can't remember his name, but he was some guy from like I think he was a Navy SEAL and it's basically one of the fastest ways to calm yourself. So I've been harping on about box breathing for years and years and years and a lot, I'm not the only one obviously, a lot of people have and yeah, it's just a good way.

I was, I first got onto it when I was thinking about like if you get into a fight or you get into a confrontation on the street, how can you calm yourself so you can think clearer very, very quickly, right? And Box Bringer was one of them. But also just breathwork in general. And so it's a type of breathwork, right?

Is very good for longevity, in fact, now they've discovered it. So It's a breathing technique for relaxation, stress reduction, and increased focus as well because it puts lots of oxygen in you, right? So a lot of it is used by athletes and military personnel and actually anyone who wants to seek clarity, right?

 So here's the steps. You inhale for five seconds, then you hold your breath. For five seconds then you exhale for five seconds and then you hold your breath for five seconds And you just repeat that for however long you want several minutes right in the app It makes you repeat it for several minutes and if you're on the street or whatever, you can just do that where you repeat it for several minutes, right?

And so it's pretty, and that's why it's called square breathing sometimes because it's like, or box breathing sorry, it is, we, we call it box breathing. That's why it's called four, four square breathing or square breathing because it's like, you don't have to, it doesn't have to be five seconds, right?

If you can only hold your breath if you can only hold your breath for three seconds, just three in, and then slowly you try to increase, right? Some people might get up to 30 seconds if they want, five seconds is a good number just to, just to keep you around 10 to 10 seconds sometimes. All right. So benefits of box breathing.

Reduces stress and anxiety, improves focus and concentration, enhances emotional regulation, increases oxygen flow, and promotes respiratory health, right? Much the same as all meditation, pretty much. I think the one that's additional is it promotes respiratory health and that's different from yoga nidra because yoga nidra doesn't concentrate on breathing, right?

I mean, you do a few breathing things, but that's about it.

 So what would you use it for? What are you going to apply BoxBreathing for? I've already touched on it, alright? It's good for everyone of all ages, right? And you can use it in various settings, right? During work breaks relaxation before bread or high-pressure situations, which is why, I first came across it.

So some tips are to start with a comfortable count, such as 4 seconds, and then 5 seconds, and gradually increase the count as you become more comfortable. And just try to maintain focus on the breath throughout the practice, alright? The last type of med guts of meditation, it's not really meditation, it's breathhold training.

 So we use a method of dry land breath hold training, and it's directly from the Survival Fitness Training Manual. And so your end goal for swimming is it's directly from the Survival Swimming Training Manual, sorry. And the end goal is to swim underwater for 50 meters. Right? And so, there's two things that you need for that.

And one is being able to hold your breath. And the other one is the swimming technique. Now we're not going to go over the swim training technique it's in the app, all right? Maybe I'll go over it another day on this, but for now, we'll go over the holding breath technique cause it's part of the meditation.

there's a great gradual progression, right? But So, breath-holding training, sometimes it's called apnea training or static apnea training. This is just dry land breath hold training. We actually go deeper into static apnea training as part of the app.

But this is commonly practiced by freed divers, swimmers, but also athletes, right? And the aim is to improve your breath control performance and also it improves your overall well-being just like most breath work does. So the benefits other than the ones I just mentioned are you'll, these are specific benefits to breath hold training, right?

You're going to improve your lung capacity and strengthen your diaphragm. Right, you're going to increase the strength of your diaphragm, you're going to enhance your CO2 tolerance, you're going to be able to boost mental focus and concentration stress reduction and relaxation you'll have better breath control for other activities, you'll have enhanced physical performance, and obviously if you want to train freediving or whatever you can as well, but that's not really the reason we do it.

Obviously, there are a lot of safety issues that come with this because it's, You have to practice in a safe and quiet environment, right? Make sure you follow the lessons. Don't go too far. Don't practice it underwater until you're definitely ready up to that stage, right? So make sure you've got good control.

Definitely practice on land first. And of course, in meditation, you're always on land, so you don't have to worry about that. But I mean, if you're going to practice breath hold training, underwater breath hold training, which you do eventually in the Soulful Fitness Plan. Make sure you consult, if you've got respiratory or cardiovascular conditions, if you're pregnant or if you have a history of fainting or you hyperventilate or whatever, make sure you consult a doctor, right?

So don't, don't, don't go to hyperventilation, always stop before that. So, basically, you're doing progressive breath holding, so you're going to gradually increase your breath hold duration over time, right? So Before static apnea training, there are actually structured tables so you can increase your ability, your CO2 tolerance, and your O2 tolerance.

But with this, it's just normal breathing, right? It's like, this is just stage one of breath hold training that we're doing every day. In the survival fitness plan, as I mentioned before, if you want to when you progress in survival swimming training as part of the app, or if you buy them, if you want the book, if you just want the swimming or whatever, and you get the book it'll teach you static apnea training, how to do CO2 control and all that, alright?

So, sorry, so that's pretty much it.

So after the after so after your guts of the thing, every day is Visualization as well and it's visualization for like a perfect life or what you want to do today or whatever All right, and then that is pretty much it That's the end of the joint at the end of every meditation.

All that is squeezed into ten minutes But you can obviously do it longer. There are little prompts where it's like if you want to continue your, like if you're still holding your breath, pause now and you can just pause it and then continue to hold your breath. If you get past two minutes of holding your breath it's suggested that you start to add movement because when you're actually underwater, You'll be moving, right?

And if, just because you can hold your breath while you're standing there relaxed for two minutes once you start moving, that shortens rapidly, right? You've got to train yourself up to that. But that's when you probably start getting into static apnea training and stuff like that anyway. So just the breath-hold training is good.

So you've got the, so let's just recap. You've got, the first thing you've got to do in meditation is you take a couple of breaths, obviously settle yourself, get comfortable, whatever. Then we go over the value for the day. And then you go into the guts of your meditation, which is either breath hold training, box breathing, or yoga nidra.

And then we do a visualization for a couple of minutes, depending on how much time you have left in the 10 minutes. And all that is backed by a binaural beat to get you into a better state faster.

 And that's it. Don't forget, to learn the very best methods of fight and flight while keeping yourself in peak condition with the app. www.survivalfitnessplan.com/app.

You get 30 days of access for just a dollar. That's it. Like, subscribe and share. Take a screenshot of, if you're listening take a screenshot of the podcast and chuck it on social media for us. #SurvivalFitnessPlan. That's it guys. Have a good training and I'll speak to you again next time. Bye.

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