Connect with us


Control Your Breath, Control Your Emotions, Control Your Life



No one understands the power of breathing like someone with asthma. As a kid my asthma was bad enough that running around the block was impossible. In Army Basic Training I could barely pass the 2-mile run for the PT test. I still have minor asthma as an adult.

I learned the power of breathing on an Army base (Ft. Gordon, Georgia).

I had a fight coming up and hit the track for some road work. After finishing a difficult interval run, I felt my pulse pounding in my ears, my gums ached, and I couldn’t catch my breath.

It occurred to me, “Our breath isn’t something we control. We work ourselves hard and whatever happens, happens.” Slowly I regained control of my breath.

My asthma was never fully cured. As a runner at my physical peak, my top 5-mile run time was 35 minutes. That was while training hard, and my 2-mile PT time for the Army was never better than 12:30.

But my cardio was good enough to train boxing and even win.

There was never a good course on breathing – until now.
Wim Hof’s Breathing Course is well worth the price.

Wim Hof Method Video Course Review.27 AM

Like most of you, I learned about Wim Hof from the Joe Rogan podcast. During the Joe Rogan Podcast, Wim Hof led Joe through a breathing exercise that had Joe able to hold his breath for two minutes and thirty seconds. (Read: The Animal Within.)

My own Gorilla Mindset breathing techniques are effective to improve your focus and intensity, but Hof’s method is systematic and detailed. I’ve been following it by the book for the past six weeks.

There’s more to Wim Hof’s breathing technique than breath alone.

His full course is based on breathing, cold therapy, commitment, and physical exercise.

Pillars of Wim Hof breathing video course method.27 AM

While breathing is the based of the method, you’ll be introduced to cold showers, contrast showers, and cold baths. Hof also teaches you how to exercise while holding your breath and performing various stretches.

Commitment is important, as you must trust the process for it to work. Perform the exercises without judgment. Witness the process. Focus on your breathing.

And oh wow, the method works.

The Wim Hof Breathing Method explained.

I’m not going to give away Hof’s course, as that would be theft. That said, Hof has made some of his material public, and that’s fair to share.

Perform 3 sets of 30-40 reps.

You start by taking in 30-40 deep breaths. You go fully in, as deeply as possible, for one breath. You then exhale. You “let go” of the breath rather than forcefully expel oxygen from your lungs.

On the final breath (or rep) of your set, you exhale. Then hold your breath.

Keep a stop watch handy.

Once you need oxygen (Wim Hof stresses that you should not try to go too hard, relax, enjoy the process), take one deep breath in. Hold that breath for 10-15 seconds.

Immediately begin another set.

Wim Hof breathing method summary:

  • 3 sets of 30-40 breaths
  • After exhaling on the last breath, hold your breath for as long as you can (time it with a stop watch)
  • When you need oxygen, take on a deep breath. Hold that for 10-15 seconds.
  • Begin your second set.
  • Once you get more advanced, you’ll perform some exercises with your breath held.

“Fully in. Let go.”

During the course, you find yourself repeating Hof’s mantras. He emphasizes that your breathing exercises should not be forced. “Fully in, let go.”

Do not force the breathing exercises. Focus on the process. It is not a competition.

After mastering the breathing exercises, Hof has you perform some yoga stretches.

Later in the course you introduce cold water training.

You’ll also learn how to generate more power in your body by doing push-ups while holding your breath.

How I’ve been doing cold water training while using Wim Hof breathing.

Cold water therapy and contrast showers are part of the Wim Hof method. As I’ve been doing contrast showers for over a year, I skipped ahead a bit.

I have access to a cold water and warm water pool. The cold water pool is at 19 to 21 degrees and the warm water pool is at 30 degrees. Depending on ambient air temperature, the cold water pool gives me shivers and goose bumps when not focused on my breathing.

Using contrast therapy/Wim Hof breathing:

I perform the Wim Hof breathing method twice a day.

Here’s my schedule for each session:

  • Jump into cool water pool. Do not do the breathing technique. Just get cold.
  • Jump into the warm water pool. Feel the capillaries dilate as blood rushes to the surface of your skin.
  • Repeat the process 3-5 times.

After the warm-up, I hop into the cold water.

I perform 4 sets of Wim Hof breating exercises.

On the final set, I hold my breath (do not exhale) and swim a lap in the cold water. I started off only able to make it one-half the length of the pool. Today I was able to make it the full length.

  • Warning: Do not do this. That’s dangerous. The life guards keep a close eye on me as they think I’m a weirdo who performs abundance posture exercises in cold water as the sun sets in the infinity pool.

The contrast therapy boosts your lymphatic system. Today I almost threw up, as the cold water/hot water got lymph fluid moving.

The Wim Hoff Course is a professional product, and it’s what I’ll model a Gorilla Mindset video course after.

Wim Hof’s course is a full, 10-week course with a workbook, numerous videos, and articles from scientific journals explaining why the Wim Hof method works.

Week 1 provides you a workbook, access to numerous videos and articles, and a full introduction to the Wim Hof breathing method.

I commit a full 30 minutes to my breathing exercises, and I do this twice daily.

You could start off with four minutes a day, as Hof has an abridged video for the time crunched. (There is 10 minute and a 4 minute exercise video.)

The Wim Hof course is the best money I spent all year.

I highly recommend it.

You can buy it here.

P.S. Do not ask me any specific questions about the Wim Hof method.

I can explain to you how I modified it to suit my lifestyle and strengths.

For example, I do 10 “Wim Hof breaths” when lifting. The amount of lactic acid in the body decreases, and muscular failure is more “neurological” than “lactic.”

But giving away the information or full program would be theft.

Also, if you buy the course, you can also join a private Facebook to ask your questions.

Yes, it’s a relatively costly course, but Wim’s mission is important, and he’s a great human being.




How a Foam Roller Can Change Your Life (How to use one and what you need to get started).



Cerno readers know, I’ve been through hell and back physically. Life in general seems pretty ordinary until it’s not. Health and the absence of pain are two things you don’t think about until they’re nowhere to be found.

Then health is all that matters.

In college, I “pinched” a nerve playing football. I re-aggravated it in my 20s and couldn’t leave my bed for days.

I eventually fixed it through a mixture of Active Release Therapy and self-myofasical release via foam rolling, but it hurt like hell.

I wrote in Gorilla Mindset

You cannot choose whether the pain is coming…Once you accept that pain is inevitable and leads to growth, you’ll be better prepared to endure winter.

Foam rolling is painful, I’m not going to sugarcoat it, but it is the pain you choose that makes you stronger and ready to deal with winter.

Here’s how you can use a foam roller to help fix nagging injuries, optimize your health and prepare yourself to get stronger.

What Is A Foam Roller?

A foam roller is just what it sounds like – a piece of rounded foam you use to work on parts of your muscle and massage and release your myofasical tissues. A cheap foam roller will cost you $20. Be careful that it’s not too foamy. If it’s too squishy, it might not give you the resistance you need. A good foam roller should be dense enough to hurt a little – like an intense sports therapy massage.

The brand I use is called Rumble Roller and costs about $45 for a smaller one. The edges are molded and it hurts in the best, worst way possible.

The trigger point therapy is another good one I have around the house.

My top 3 foam rollers that I use for this are:

You can also get a a lot of the same benefits of a foam roller by picking up a lacrosse ball from your local sporting goods store. They cost about $2 (but they somehow hurt even more). They’re really good for hard-to-get-to-areas like your hip flexors, scapula (shoulder) or even just to work out the tension on your bare feet throughout the day.

The Benefits of Foam Rolling

Most athletes will tell you that foam rolling has a lot of benefits. In addition to my fixing my body, foam rolling studies have shown that the benefits of foam rolling includes

  • lengthen and strengthen muscles
  • increase muscle flexibility and pliability
  • repair tight and fatigued muscles
  • relieve joint stress
  • re-train and return your body to it’s healthy state.

This study suggests that foam rolling can increase pre + post workout performance and improve range of motion. There are some debates as to how exactly foam rolling creates these benefits, but with few downsides and a variety of upsides, most studies are in favor of foam rolling in some capacity.

How To Use A Foam Roller (steal this routine)

The biggest mistake most people make when they use a foam roller is that they just sit on it and don’t know what to do. They spend the money on the foam roller and they sit on it, feel uncomfortable, and then it just sits in the corner collecting dust.

Having a structured routine can save you time and makes sure you actually do it

Here’s a routine I use to focus on my mid-to-lower back after I had a “pinched nerve” and had no success treating it.

Feel free to steal this and modify as necessary

-start on your back-

60 seconds on your right upper glute

60 seconds on your left upper glute

90 seconds on your full back (move your hands over your head to feel the stretch)

-flip over on to your stomach-

30 seconds on your right quad

30 seconds on your left quad

90 seconds (or as long was you can go) on your right hip flexor

90 seconds (or was long as you can go) on your left hip flexor

That routine will take you less than 8 minutes and if you spend any sort of time sitting down every day, I guarantee you’re going to notice a difference.

Not everyone is going to have the same issues, if you want a series of stretches and movements to get started, you can see come common movements and stretches below.

I can’t imagine my life before I found foam rolling. 5-15 minutes a day on this torture device changes my day and whatever pain I have to deal with is better than the daily hell I endured before.

You can find a lot of the movements to do online for free, but the most helpful thing to turn this into a habit is to have a tool that helps you stay on track.

I use an online app – MoveWell – which has a giant database of routines designed for specific problem areas. Most you can do in under 15 minutes / day.

You can try it out and get your first month for free here.

Give it a shot, plug in some binaural beats, bust out the foam roller and start putting yourself back together.

Continue Reading


CNN Caught in a Hoax about Trump, Google, and Coronavirus



“Google says it’s not publishing a national-scale coronavirus site,” is a headline Jake Tapper of CNN posted to his over 2.3 million Twitter followers. The headline was based on “a knowledgeable source.”

CNN had to completely change its headline to the exact opposite.

The headline now reads: “Google will partner with US government to develop a nationwide coronavirus website, company says.”


You can see what happens when you click on CNN’s original story.


CNN was recently forced to settle a lawsuit involving a fake story it published about Nick Sandmann of Covington High School.

CNN has a long history of blowing stories, big and small.

7 Hoaxes of Highly Effective CNN Reporters




Continue Reading


Busted! Democrat’s Star Impeachment Witness Noah Feldman “Contradicts” his Sworn Testimony



In a heated exchange with Congressman Matt Gaetz, Harvard Law Professor Noah Feldman claimed that he was an “impeachment skeptic” until July 25, 2019.

You can watch the full exchange here, where Feldman clearly states under oath:

  • “Until this call on July 25th [2019], I was an impeachment skeptic.”

Noah Feldman’s own words contradict his testimony.

In a May 17, 2017 story in Vice about the Comey firing, Professor Feldman said:

What the president did is an outrage. It’s impeachable, and obstruction of justice in the sense of being a “high crime and misdemeanor.” But it’s almost certainly not a crime of obstruction of justice.

When pressed to provide more nuance about impeachment, Professor Feldman said:

So just to clarify, this looks like obstruction of justice in the high crimes and misdemeanors sense but not in the Jeff Sessions–led Justice Department will do anything about it sense? Correct. And frankly, breaking the norm of politicizing law enforcement—it’s a great basis for impeachment. It’s not a crime, and in fact it’s in the president’s constitutional authority, but it’s still impeachable. That’s the whole point—the president can do things within his legal constitutional authority where the only sanction available under our system is impeachment.

Feldman doesn’t qualify his statement. He doesn’t express skepticism or doubt. He is clear with his words: “What the president did is an outrage. It’s impeachable.”

Feldman also suggested in other articles that garden variety political bluster could lead to Trump’s impeachment

Donald Trump’s Obama wiretapping claims could get him impeached, says Harvard law professor

Donald Trump’s claims that Barack Obama ordered a wiretap of his phones during the presidential campaign could lead to the Republican being impeached, a leading US law professor has said. Noah Feldman, a professor at Harvard Law School, said the unsubstantiated claims, if proved false, could be a “major scandal” that “could get the current president impeached”.

In the above article Feldman qualifies his statements a bit:

And accusing the past Democratic president of an impeachable offense is every bit as harmful to democracy, assuming it isn’t true. Obama is the best-known and most popular Democrat in the country. The effect of attacking him isn’t just to weaken him personally, but to weaken the political opposition to Trump’s administration.

Given how great the executive’s power is, accusations by the president can’t be treated asymmetrically. If the alleged action would be impeachable if true, so must be the allegation if false. Anything else would give the president the power to distort democracy by calling his opponents criminals without ever having to prove it.

Yet on Twitter on May 17, 2017, when asked about Trump’s decision to fire Comey, Feldman was unequivocal: “Their legally novel reading of “corruptly” wouldn’t fly in court. But we agree that this is impeachable!”

Feldman is thus on record twice in 2017 claiming that Trump’s conduct was impeachable.

How does Feldman’s clear and unambiguous language square with his testimony today that, “Until this call on July 25th [2019], I was an impeachment skeptic.”

Feldman’s testimony shows that this entire process is dishonest and without any respect for the rule of law.

Continue Reading


Read previous post:
The Winning Mindset

We often hear, "Mindset is everything," yet we rarely see it applied in action. What does Gorilla Mindset in action...