The amount of oxygen that we inhale through our breathing, influences the amount of energy that is released into our body cells.Breathing is the easiest and most instrumental part of the autonomic nervous system to control and navigate. In fact, the way you breathe strongly affects the chemical and physiological activities in your body.

Wim Hof Method Breathing Exercise  

• Will release your inner fire and you will feel calm.
	• By practicing the breathing exercises, you are releasing more energy, influencing your nervous system and changing various physiological responses.
	• You are inducing voluntarily a short stress response which ultimately will lead to more resilience towards everyday stress, mentally and physiology and feeling more in control.And many more......

Advantages of the Wim Hof Method breathing exercises

Recommend practicing right after waking, or before a meal, when your stomach is still empty. Note that WHM breathing can affect motor control and, in rare cases, lead to loss of consciousness. Always sit or lie down before practicing the techniques. Never practice while piloting a vehicle, or in or near bodies of water.
Just follow the steps below 👇

Caution 

Assume a meditation posture: sitting, lying down — whichever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction

Step 1: Get Comfortable

Close your eyes and try to clear your mind. Be conscious of your breath, and try to fully connect with it. Inhale deeply through the nose or mouth, and exhale unforced through the mouth. Fully inhale through the belly, then chest and then let go unforced. Repeat this 30 to 40 times in short, powerful bursts.You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless.

Step 2: 30-40 Deep Breaths 

After the last exhalation, inhale one final time, as deeply as you can. Then let the air out and stop breathing. Hold until you feel the urge to breathe again.

Step 3: The Hold

When you feel the urge to breathe again, draw one big breath to fill your lungs. Feel your belly and chest expanding. When you are at full capacity, hold the breath for around 15 seconds, then let go. That completes round number one. This cycle can be repeated 3-4 times without interval. After having completed the breathing exercise, take your time to bask in the bliss. This calm state is highly conducive to meditation — don't hesitate to combine the two.

Step 4: Recovery Breath 

Looking for powerful breathing exercises that help you take control of your body and relieve stress? Read how the Wim Hof Method can help.

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Science & Nature

The Benefits of Breathing Exercises | Wim Hof Method

The 80/20 principle is a well-known concept in business and economics. It suggests that 80% of the outcomes come from 20% of the efforts. However, this principle applies not only to business but also to life in general. In this context, the 80/20 principle suggests that 80% of the things that matter in your life are caused by 20% of your actions.The key to success is to identify this 20% of actions and focus on them. Doing so will maximize your productivity and help you achieve your goals faster.

80/20 Principle In Life 

Successful people don’t believe in limits. They know that anything is possible if they’re willing to work for it. Therefore, you should adopt the same mindset. Don’t let anyone tell you that you can’t achieve something. If you’re willing to put in the effort, you can make anything happen.

Anything is Possible If You’re Willing to Work for It

The only thing that can stop you from achieving your goals is yourself. Don’t let fear, doubt, or negative thoughts hold you back. Instead, focus on your strengths and work on your weaknesses. You have the power to create the life you want.

You’re the Only Limit to Your Success

Successful people don’t leave their success to chance. They set clear goals and make a plan to achieve them. Therefore, you should define and break your goals into smaller, achievable steps. By doing so, you’ll have a clear roadmap to success.

Set Clear Goals and Make a Plan to Achieve Them

Success requires action. You can’t just think about your goals; you must take massive action to achieve them. Therefore, you should prioritize your goals and take consistent action toward them. Remember that small steps lead to significant results.

Take Massive Action

Failure is not the opposite of success; it’s part of the journey. Successful people embrace failure as a learning opportunity. Therefore, you should adopt the same mindset. Don’t fear failure; see it as a chance to learn and grow.

Embrace Failure as a Learning Opportunity

You become the average of the five people you spend the most time with. Therefore, you should surround yourself with successful people who inspire and challenge you to grow. By doing so, you’ll elevate your mindset and achieve more. The question is where i find these people; it's easy listen to their podcast, watch their speeches and videos, go to their seminars and webinars etc.

Surround Yourself with Successful People

Successful people never stop learning. They read books, attend seminars, and seek mentorship to improve their skills and knowledge. Therefore, you should adopt a learning mindset and invest in personal growth. Remember that knowledge is power.

Learn Continuously

Your health is your greatest asset. Therefore, you should care for your body and mind by eating well, exercising regularly, getting enough sleep, meditation, mindfulness practice and practicing self-care. Caring for your health gives you the energy and vitality to pursue your goals.

Take Care of Your Health

Gratitude is the key to happiness and success. Focusing on what you’re grateful for will attract more positive experiences. Therefore, you should practice gratitude daily by journaling, meditating, or simply expressing appreciation for the people and things in your life.

Practice Gratitude

Successful people take full responsibility for their lives. They don’t blame others for their failures or rely on external circumstances to determine their fate. Therefore, you should adopt a mindset of personal responsibility and take control of your life. You have the power to create the life you want.

Take Responsibility for Your Life

Proactivity is the hallmark of successful people. They don’t wait for opportunities to come to them; they create their opportunities. Therefore, you should proactively pursue and act toward your goals because in this fast moving world if you are not proactive you can't sustain very long. Don’t wait for someone else to permit you to succeed.

Be Proactive

Time is your most precious resource. Therefore, you should learn to manage it effectively by prioritizing tasks, eliminating distractions, and using time-management tools. Doing so will allow you to accomplish more in less time and achieve your goals faster.

Learn to Manage Your Time Effectively

Success is not just about what you know; it’s also about who you know. Therefore, you should build strong relationships with people who can support and inspire you. Networking, mentorship, and collaboration are essential to success.

Build Strong Relationships

Persistence is the key to success. Successful people don’t give up when faced with obstacles or setbacks; they persist until they achieve their goals. Therefore, you should adopt a mindset of persistence and keep pushing forward, even when it’s tough.

Practice Persistence

Successful people don’t dwell on problems; they focus on solutions. Therefore, you should adopt the same mindset and look for opportunities to solve problems and add value. By doing so, you’ll position yourself for success and earn the respect of others.

Focus on Solutions, Not Problems

A positive attitude is essential to success. It helps you stay motivated, overcome obstacles, and attract positive experiences. Therefore, you should develop a positive attitude by focusing on the good in every situation and adopting a growth mindset.

Develop a Positive Attitude

We have heard about the famous quote "When in Rome, Do as the Romans do". Success requires flexibility and adaptability. You need to be able to adjust your plans and strategies when faced with unexpected challenges or opportunities. Therefore, you should be open to change and willing to pivot when necessary.

Be Flexible and Adaptable

Success often requires taking risks. However, successful people don’t take risks recklessly; they take calculated risks based on careful analysis and planning. Therefore, you should be willing to take risks when the potential reward justifies the potential loss of money, time, or consequences.

Take Calculated Risks

Self-belief is the foundation of success. If you don’t believe in yourself, no one else will. Therefore, you should build self-confidence and believe in your abilities. Remember that you have what it takes to succeed.

Belief in Yourself

Successful people understand the importance of giving back. They know that true success is not just about personal achievement but also about positively impacting others. Therefore, you should find ways to give back to your community or support important causes. By doing so, you’ll not only help others but also create a sense of purpose and fulfillment in your own life.

Give Back

Success is not a destination; it’s a journey. It requires commitment, hard work, and a mindset of continuous growth and improvement. By adopting the 80/20 principles we’ve discussed in this article, you’ll be on your way to achieving everything you want. Remember to stay focused, take action, and never give up on your dreams. It will take time but eventually you will get Success.

Conclusion

The 80/20 principle is a well-known concept in business and economics. It suggests that 80% of the outcomes come from 20% of the efforts. However, this

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Motivation & Inspiration

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20 Principles You Should Live By To Get Everything You Want In Life

To be happy, you need to pay attention to who you are, what you want, and how you feel, versus staying busy just doing ’stuff,’ or doing what other people want or expect you to do. This requires both self awareness and introspection: if you pay attention to how you feel, what you like and what you want (as well as what makes you feel sad, angry, fearful and confused), the world is likely to look quite different. Many people are afraid of being introspective because they feel vulnerable. But without a willingness to open up, you won’t understand yourself and you can’t ultimately be truly happy.

Know Yourself

Simply understanding how you feel and what you want is vital, but insufficient. Progress depends on action. If your goal is to help other people, but you never do anything about it, you’ll be unsatisfied. The same is true if you want to start a business, write a book, invent some new device, learn to play an instrument, get better at a sport, or be a good parent. Remember: take small steps. They work. Big steps often don’t. Over time, small steps add up, and you end up in a different place.

Act On That Knowledge

It’s incredibly hard to have a dispassionate view of the world, even if you try your hardest. Humans are emotional animals, and we all come at the world with our own point of view based on our experience. It’s impossible in many ways to get outside that frame of reference, although with diverse experience, a lot of reading, honest self-reflection on your failures, and some thinking, it’s possible to stretch our perspective. Data and patterns matter, and you should pay close attention to them. But they’re not enough to deeply understand the world, since history doesn’t repeat itself exactly.

Observe

Judgment and wisdom matter a great deal. To acquire them, and to be creative, it’s important to slow down enough at times to notice what is going on around you.

Focus is important because time is limited and you can’t do everything, let alone do everything well.

Focus

Life doesn’t come easily most of the time to most of us. Even if you have no major issues in your life, eventually you will. The way to succeed amidst obstacles is to not give up. Perseverance matters. I don’t know anyone who has succeeded over time in any field or significant endeavor without it.

Persevere

Change happens whether you like it or not, both in our personal lives and in our world more broadly. With technology and globalization, the rate of change in society is accelerating. Being able to accept and manage change is an essential skill.

Manage Change

Without true friends, most of us wouldn’t enjoy our lives. To be happy, it’s vitally important to be connected to other human beings whom you care about and who, in turn, care about you.

Make Friends

If you don’t take good care of yourself physically and psychologically, you won’t be able to enjoy your life. And if you don’t care about others, you at least will be missing one of the great joys of being alive.

 Care

You can’t both create space to let your mind wander and intensely focus at the same time. You need to use your judgment to figure out what’s right for you at a given time in your life.

Judgements

We’re all going to be dead anyway some day. So while you should try your hardest to make the most of your life, when something funny happens, when you make a mistake, or even (and perhaps especially) when bad things happen, it’s easier if you can laugh about yourself and the world.

Laugh

These ideas are so simple and easy to implement in our life.

Life is short. You can, if you work hard and are lucky, get more of almost anything, but you can't get more time. Time only goes one way. The average American has a lifespan of less than 30,000 days. So how you choose to live matters. That's the topic of this book. I don't pretend to have all the answers. I'm still learning every day, and many of the good ideas here I've picked up from other people either directly or by reading. But this is what's worked for me. Like life, this book is short. Many books I read could communicate their ideas in fewer pages. So I've tried to be brief in line with the wise person who noted: "If I'd had more time I would have written a shorter letter". I don't think brevity implies lack of content. The concepts here have improved the quality of my life, and I hope they're useful to you as well. Using these concepts, I have created a life I love. My job doesn't feel like work. I love and respect the people with whom I spend time. And I'm also passionate about my life outside work. I've learned how to create a balance that makes me happy between work and other interests, including my family, friends and exercise. Sadly I think that's rare. And yet, while I know I'm lucky, most people can work towards those goals in their own lives. My interest in making the most of my life began when I was just starting college, but when I was in my mid-thirties a boss I admired died of cancer. He was young. He had a great wife; he had three young children; he had a fantastic career -- he had everything in life. He just didn't have enough time. So, while I'd often thought about how to get the most out of life, the death of someone so young and vital increased my sense of urgency to act on it. One of the things I've always wanted to do was to work for myself. As a result, I left an exciting job at Microsoft in 2001 amidst the Internet bust to found the investing firm I now run. It was hard to do, both financially and emotionally. When I left Microsoft, many people - friends, family, and even some of the press - thought I was deluding myself to start a fund focused on Internet-related companies during a market crash. A press quote from the time said: "Call him a little crazy. Call him a little nuts." I'd never seen that type of coverage before. And, in a sense, the press was right; the business wasn't easy to start. Fortunately, from a vantage point of ten years down the road, it's worked out quite well. A key part of my job is reading and thinking about a broad variety of topics. So writing this book was relatively easy. It's even easier to read. But, like many things in life, actually executing each day on these concepts is extremely difficult. With thanks to Thomas Edison, life is 1% inspiration and 99% perspiration. Even so, I hope you have fun perspiring. Peter Atkins Seattle, WA December, 2010

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Books

Life Is Short And So Is This Book: Brief Thoughts On Making The Most Of Your Life

Positive affirmations are some set of words filled with positively. We should practice daily positive affirmation.Here is 20 positive affirmation to build your confidence and live your life fully.

Positive Affirmation

I am confident and I highly value myself.

Confidence

I am growing and learning about new things everyday.

Grow

I believe in myself, my skills and my capabilities.

Skills

I have the power to change myself and I have to be confident about my actions by doing that can change the world.

Power

I am determined and I can do anything I set my mind to.

Determination

I am confident in my ability to solve issues and problems.

Abilities

I grow with every challenge and won't let obstacles stop me. Also I seek discomfort, it helps me to overcome my insecurities

Challenges

I am consistent in my hard work and have the vision to achieve my goals.

Hard Work

Success is a journey and I am on a journey. I have or can easily get everything I need to succeed

Success

I let go limiting beliefs and choose to trust myself.

Trust

There will be a lot of problems but I know I can face every challenge with ease, there is nothing I can't overcome.

Problems

I am creating my dream life every single day

Dreams

I believe in my ability to express my true self with ease and transparency

Expressions

I show up every day and do my best to present the best version of myself.

Best Abilities

All I need to succeed is my belief and my faith within me.

Beliefs

I am in full control of my life and what happens to me.

Control

I release negative self talk and don't need validation from others

Negative Talk

It's ok to leave my comfort zone and explore myself.

Comfort Zone

I can embrace my flaws and imperfections

Authentic Self

It gives me a push and reminds me who am I and what I want in life. 

20 positive affirmations to build your confidence

Understand yourself and those around you.

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Psychology

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Philosophy

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Mental Health

𝙃𝙚𝙧𝙚 𝙖𝙧𝙚 7 𝙝𝙖𝙗𝙞𝙩𝙨 𝙩𝙝𝙖𝙩 𝙬𝙞𝙡𝙡 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 𝙨𝙚𝙡𝙛 𝙚𝙨𝙩𝙚𝙚𝙢 𝙞𝙢𝙢𝙚𝙣𝙨𝙚𝙡𝙮.1. 𝙋𝙧𝙖𝙘𝙩𝙞𝙘𝙚 𝙢𝙞𝙡𝙙𝙛𝙪𝙡𝙡𝙣𝙚𝙨𝙨2. 𝙎𝙪𝙧𝙧𝙤𝙪𝙣𝙙 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙬𝙞𝙩𝙝 𝙥𝙚𝙤𝙥𝙡𝙚 𝙬𝙝𝙤 𝙚𝙣𝙘𝙤𝙪𝙧𝙖𝙜𝙚 𝙖𝙣 a𝙘𝙘𝙚𝙥𝙩 𝙮𝙤𝙪3. 𝙈𝙞𝙣𝙞𝙢𝙞𝙯𝙚 𝙨𝙤𝙘𝙞𝙖𝙡 𝙢𝙚𝙙𝙞𝙖 𝙪𝙨𝙚4. 𝘿𝙚𝙙𝙞𝙘𝙖𝙩𝙚s 𝙩𝙞𝙢𝙚 𝙛𝙤𝙧 𝙨𝙚𝙡𝙛- 𝙧𝙚𝙛𝙡𝙚𝙘𝙩𝙞𝙤𝙣5. 𝘿𝙚𝙫𝙚𝙡𝙤𝙥 𝙙𝙞𝙨𝙩𝙧𝙚𝙨𝙨 𝙩𝙤𝙡𝙚𝙧𝙖𝙣𝙘𝙚6. 𝘾𝙚𝙡𝙚𝙗𝙧𝙖𝙩𝙚𝙨 𝙮𝙤𝙪𝙧 𝙖𝙘𝙘𝙤𝙢𝙥𝙡𝙞𝙨𝙝𝙢𝙚𝙣𝙩𝙨7. 𝙍𝙚𝙥𝙡𝙖𝙘𝙚 𝙮𝙤𝙪𝙧 𝙞𝙣𝙣𝙚𝙧 𝙘𝙧𝙞𝙩𝙞𝙘

𝙃𝙖𝙗𝙞𝙩𝙨 𝙏𝙝𝙖𝙩 𝙄𝙢𝙥𝙧𝙤𝙫𝙚 𝙎𝙚𝙡𝙛 𝙀𝙨𝙩𝙚𝙚𝙢

Mindfulness can positively affect self esteem as it allow us to control our minds and emotions by acceptance of our thoughts, feelings and behaviours without judgement.

1. Practice Minfullness

Acceptance and approval from others increase our self esteem. It is beneficial to build relationship with individual who encourage us to be the best version of ourself.

2. Surrounding Yourself With People Who Encourage And Accept Us

Social media is the predictor of self esteem this means that people who spend more time on social media are likely to have problems surrounding their self esteem.

3. Minimize Social Media Use

Dedicting time for self reflection is one of the pillar of developing self esteem. Self reflection is defined as thinking about your actions, words, feelings and behaviours.

4. Dedicate Time For Self Reflection

It is helpful to strengthen our self esteem by accepting that it's normal to experience discomfort in certain situations and it is human to make mistakes.

5. Develop Distress Tolerance

We often chase one accomplishment after another without affirming ourselves for a job well done. It is helpful to consistently recognize and reward ourselves for our wins.

6. Celebrate Your Accompli

When you notice yourself become overly negative and critical about yourself, try to replace your inner critic with supportive affirmations and positive self talk.

7. Replace Your Inner Critics

These habits serve me truly and i believe it will be helpful to others. 

Check out seven habits that can help improve your self-esteem.

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Habits

Habits That Improve Self-Esteem

Sometimes we give up very soon. Remember we are on a war of life. We have to win this war.

Life Is War

We should take responsibility of our actions instead blaming others.

You Are Responsible For Everything

Sometimes we think someone else is stopping us to work on our goal. But remember you are the one, no one else.

Nothing Can Stop You But Yourself

Don't take seriously everything. Take it easy, enjoy the moment. And remember it is just a phase of life, this shall too pass. Also we should know that change is the only constant.

Be Like A Child

It gives me a push to take action and enjoy the life. 

Motivation

Courage gives us strength. Courage opens doors. Courage saves lives. Courage helps us grow in small and big ways. Everyone from a college graduate entering the workforce for the first time to a world leader running a country must act with courage, not just once but repeatedly. Being courageous is a key component of strong leadership. But what exactly is courage, and how can we access it?

What Is Courage? 

Like so many complex psychological human characteristics, courage can be difficult to nail down. On the surface, courage seems like one of those “I know it when I see it” concepts. Here is the seven traits of courageous people.

How To Be Courageous

<ol><li class="ql-align-justify">Intentionality: Be intentional, say no when necessary and be mindful about working on what matters most fosters courage.</li><li class="ql-align-justify">Purpose: A person who has strong clarity on their “why,” and who intentionally aligns their actions with their calling, has a higher likelihood of overcoming fear and achieving courageous goals.</li><li class="ql-align-justify">Curiosity And Openness: Be curious and open about new things and opportunity</li></ol>

Seven Traits Of Courageous People

4. Commitment: Be consistent on your goal, vision (Why?), no matter what challenges and obstacles your facing right now. It will boost your confidence as well as courage. 5. Embracing Risk: Courage requires taking intentional risks. And the bigger the risk, the more courage it takes (and the bigger the outcome can be). Never afraid of taking risks.

6. Adaptability: People who are able to adapt to change, embrace feedback, navigate new environments and un-learn the human tendency to lean toward comfort and predictability demonstrate a higher capacity for courageous decision making.7. Acceptance: The sooner you can embrace what is and let go of expectations you've attached to particular outcomes, the faster you can navigate life with more courage.

These traits exist within all of us to varying extents. Courage lives within us, even when we don’t feel brave. Courage is not only a noun but a verb. Anyone can "courage" a scary next step, courage their integrity, courage their future. Choosing courage as an action leads to personal growth and positive change. One way you can tap into courage at any time is to ask yourself, “How can I courage this moment?”

The Bottom Line

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Personal Development

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Money & Investments

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Leadership & Management

The Psychology Of Courage: 7 Traits Of Courageous Leaders

It is the collection of 1000 hours of interviews, 6000 pages of transcripts from all over America by Bruce feiler.

The Life Story Project. 

From this we can start our new life and also rewrite our story. 

How do you navigate life's growing number of transitions with meaning, purpose and skill? Writer Bruce Feiler offers a powerful way to handle uncertain, painful and confusing times -- or "lifequakes", as he calls them. Learn how to equip yourself with the essential tools and mindset to ride out (and rewrite) the toughest chapters of your life story, and turn unease and upheaval into growth and renewal. If you love watching TED Talks like this one, become a TED Member to support our mission of spreading ideas: http://ted.com/membership Follow TED! Twitter: http://twitter.com/TEDTalks Instagram: https://www.instagram.com/ted Facebook: http://facebook.com/TED LinkedIn: https://www.linkedin.com/company/ted-conferences TikTok: https://www.tiktok.com/@tedtoks The TED Talks channel features talks, performances and original series from the world's leading thinkers and doers. Subscribe to our channel for videos on Technology, Entertainment and Design — plus science, business, global issues, the arts and more. Visit http://TED.com to get our entire library of TED Talks, transcripts, translations, personalized talk recommendations and more. Watch more: go.ted.com/brucefeiler https://youtu.be/ICxYOe54Zx4 TED's videos may be used for non-commercial purposes under a Creative Commons License, Attribution–Non Commercial–No Derivatives (or the CC BY – NC – ND 4.0 International) and in accordance with our TED Talks Usage Policy (https://www.ted.com/about/our-organization/our-policies-terms/ted-talks-usage-policy). For more information on using TED for commercial purposes (e.g. employee learning, in a film or online course), please submit a Media Request at https://media-requests.ted.com #TED #TEDTalks

The Benefits of Breathing Exercises | Wim Hof Method

20 Principles You Should Live By To Get Everything You Want In Life

Life Is Short And So Is This Book: Brief Thoughts On Making The Most Of Your Life

20 positive affirmations to build your confidence

Habits That Improve Self-Esteem

Durya .