Today we’re going to talk about how to get your FOCUS back..

Because let’s be honest, “most people’s attention spans are wrecked these days”.

Technology has rewired our brains for constant stimulation. Dopamine receptors are fried from micro-hits of novelty. Focus feels impossible. Motivation evaporates faster than it appears.

Most people can’t go five seconds without seeking the next dopamine hit, can’t hold a convo without eyes wandering & looking for a better person to talk to, can’t read more than 10 pages without being distracted, and just can’t finish their tasks, etc..

& while it might seem innocuous at first, it’s really not …

I mean you know what I’m talking about, at least to a certain degree..

when you open your laptop to do meaningful work, but somehow end up checking email “just for a second.”

when you pick up your phone to respond to one message & suddenly you’ve scrolled through three apps you don’t even remember opening.

when you sit down to read, but your mind starts itching for stimulation before you’ve finished the first paragraph.

All till one day if not already you decide to reflect on what is happening & realize that your ability to focus - aka; the most valuable cognitive asset you have - is slipping through your fingers.

Cal Newport (author of deep work book) calls it “a state of fractured attention”

— a mind trained by constant switching to avoid depth.

Andrew Huberman calls it “reward prediction error chaos” — your dopamine system is constantly pulled outward by micro-hits of novelty until real work/focus feels uncomfortable, even painful.

Deeper it is when:

• You try to concentrate but your brain feels “foggy.”

• You know what to do, but can’t sit still long enough to start.

• You read the same sentence three times and still don’t absorb it.

• Your attention jumps like a tab-browser with 37 windows open.

• Your day ends and you feel strangely busy… yet embarrassingly unproductive.

& in case you wondered..

This is not harmless, not normal, and not accidental.

& it will certainly not fix itself by magic..

Understand - we’re living in a world engineered to hijack your attention. And slowly, and discreetly it has been winning.

Tik tok. Instagram. Twitter. Those shorts are getting shorter and shorter - guiding people for the next dopamine hit in a matter of second

Every notification, every ping, every swipe and micro-scroll is reshaping your neural circuitry. Not metaphorically. Literally. As Huberman often says: “Neurons that fire together wire together.”

“Your brain is wiring itself for distraction.”

& again, if you reflect on yourself a little you can literally feel & point out the consequences

Focus is no longer your default. Distraction is.

Deeper it’s not just your work that takes a hit, but your overall life

Yeah - the cost of distraction is literally your life trajectory.

& I’m not exaggerating

Distraction costs you your potential

In fact, “Cal Newport” makes a brutal point in Deep Work: “If you can’t focus, you can’t create anything of value”.

Not in your career.
Not in your relationships.
Not in your personal growth.

Every major opportunity in life requires the one skill you’re losing: the capacity to stay with something long enough to produce excellence.

When you lose the ability to focus:

• You do shallow work instead of important work.

• Your creativity collapses because your brain never enters deep mode.

• Your learning slows down because depth is required for memory.

• Your productivity becomes performative: busy, but not effective.

You’re essentially working with half of your cognitive horsepower.

Worse? Most don’t even realize it..

Understand that dopamine rewards progress toward goals - but when you can’t focus, you don’t experience progress.

You get:

micro-hits of dopamine —>followed by frustration—>followed by shame—>followed by avoidance.

That cycle kills motivation.
& eventually… It kills confidence.

You start feeling like you’re the problem, whereas your “biology” is just reacting to an overloaded environment.

You get stuck in a loop of low-quality thinking. Distraction fragments your brain into tiny, shallow slices. You never get to hold a thought long enough to sharpen it.

Again, to produce at your peak level, you need to work for extended periods with full concentration.”Without that, your thinking becomes reactive, scattered, and impulsive instead of intentional

All to the extent you’re not using your mind - you’re surviving it.

You can’t remember last time entered that “flow state”(aka; the very state that makes work meaningful)

Because that would at least require:

• 10–20 minutes of uninterrupted focus just to start

• Dopamine stability

• A low-noise environment

• The absence of micro-interruptions

Most people haven’t been in flow for months — sometimes years.

Later, I really believe the worst part is hit on your self-image

You start to feel/believe you’re not capable of achieving anything, or atleast nothing meaningful for that matter

Every time you say “I’ll start now” but don’t, every time you say “I’ll stay focused” but can’t, everytime you say “I’ll finish this today” but don’t — you weaken the trust you have in yourself.

it’s a fact - One of the fastest ways to lose confidence in yourself is to not keep the promises you make to yourself

And when you stop trusting yourself, everything gets more difficult

Lose your ability to focus for long enough & you’ll stop thinking of yourself as someone who can.

You’ll start to think of yourself as lazy, undisciplined, and distracted person

& that’s the real pain.

How to fix yourself. Get your focus back.

Alright; By now I think you realized why it’s so important for you to fix your attention’ span & get your focus back

& first step toward fixing it is understanding that you CAn

Yeah 100%.. I’ve been there so I know what I’m talking about

We live in a world that will simply your brain if you let it

all those reels, all those shorts, all those dopamine traps, etc.. You can get rid of all of that

Understand, attention span is a muscle. Train it. It gets stronger.

Focus & concentration become natural state/second nature :

So let’s see how you can do it exactly:

1. Start with long, silent walks:

Simply the cheat code for a scattered brain

if your mind feels like multiple tabs open at once, start here:

long, silent walks. No playlist. No podcast. No stimulation. Just pavement, breath, steps, and the echo of your own thoughts.

If you’re really not used to it, the first 10–15 minutes might feel awful - Like some digital detox fever. Your brain will reach for multiple stimulations that aren’t there — that urge to scroll, check, swipe, refresh.

But understand that discomfort is good. It’s withdrawal from constant dopamine hits.

& after about 15–20 minutes, you’ll notice that the noise thins, your mind stops sprinting, your thoughts stop colliding, and your brain starts linking ideas together in the background.

This is exactly what neuroscientists call the “default mode network” (part of your brain responsible for creativity, integration, and problem-solving which only wakes up when you’re not consuming anything).

Silent walking is basically an offline processing boost.

Do it for 45–60 minutes. Do it four days in a row. By Friday, you’ll have:

>a business model >an apology text you’ve been avoiding >a storyline >a solution to a problem you thought was impossible >dozen ideas that were buried under notification noise

All free.
All offline.
All impossible to doomscroll.

Silent walking is the original focus ritual. It resets your mental bandwidth, scrubs your mind clean, and gives you back the ability to hear your own thoughts again.

2.Read long things. Read books.

If you’ want to rebuild your attention you have to make your brain stretch again

Modern content is made —> to shrink your focus down to seconds.
Books do the opposite —>they expand it.

Science talks about this..

Your brain doesn’t just passively receive information - it adapts to whatever environment you feed it.

Andrew Huberman calls this “experience-dependent plasticity”: your neural circuits literally rewire to match the tasks you repeatedly perform.

If you train your brain with:

• 8-second dopamine hits

• micro-scroll loops

• constant novelty

…then that’s the attention span your brain will optimize for.

But when you read long-form content — books, deep articles, chapters — you’re forcing your dopamine system into longer reward cycles.

Understand that mental health, focus, and motivation are strongest when your brain operates across “different dopamine time-scales”:

• short-term rewards (quick wins, immediate progress)

• medium-term rewards (finishing a chapter, learning a concept)

• long-term rewards (finishing a book, mastering a skill)

Most people today only hit the short-term part - thus why they’re so anxious, distracted, and have no motivation

Books restore the balance.

Reading long things teaches your brain to:

1. delay gratification

2. sit with an idea longer than 10 seconds

3. resist impulse switching

4. build momentum through completion

5. experience slow, steady dopamine instead of chaotic spikes

Every chapter you finish without being distracted is a message to your nervous system:
“We do hard, sustained things now.”

And the more you do that, the more your mind adapts.
Not metaphorically - structurally.

Books aren’t just information - They’re attention training, dopamine recalibration, and mental resilience practice packaged inside pages.

This is why people who read consistently think better, focus better, and produce better. Their minds are conditioned for depth, not dopamine chaos.

3. Set hard limits on dopamine-drain apps — treat them like a casino

If you want your attention back, you need to cut off the biggest dopamine leak in your life — aka; infinite-scroll apps.

Instagram. TikTok. Reels. Shorts. All of them.

Set a 20–25 minute daily limit — and make it OS-level. Not “I’ll try to stop,” but hard stop, screen greys out, access denied.

You should really treat it as a casino limit - when the bouncer says you’re done, you don’t argue — you step outside.

Your thumb will twitch. You’ll feel the phantom itch to tap the app. Great - that’s withdrawal — and every resisted swipe is a rep for your prefrontal cortex (the part of your brain responsible for discipline, intention, and decision-making)

Do this for 72 hours & the craving curve collapses.

Your brain stops expecting micro-hits of dopamine.
Your feed becomes less interesting.
The urge to scroll fades.

Because you’ve broken the loop.

Next step —>Relocate your chat apps to your work laptop + —> whitelist notifications to family + work only.

This does two things:

1. It removes the temptation for “quick checks” that turn into 20-minute scroll comas.

2. It creates clean psychological borders: this device = work, that device = life.

And when you do get a message?
Open → reply → close.
No vertical-video rabbit hole waiting one thumb-flick away.

One you get that; you want to slice your workday into 2-hour deep work blocks with 30-minute breaks between them.

In those 2 hours:

One objective. One task. Full focus. No switching. No peeking. No “just checking something real quick”

When the 120-minute timer hits zero, you can take a break

Go for a walk.
Refill your water.
Stare at a window.
Eat something.
Move.
Let your mind reset.

Then you come back & go again. This is how adults get shit done nowadays. Not with hacks, but with boundaries, structure, and a dopamine system that finally stops fighting them.

4. Workout without AirPods — train your body and your attention

For those of you who workout (start if you don’t) - take the AirPods out at the gym.

No music.
No podcasts.
No YouTube videos.
No noise.

Just plates clanking, breath counting, and the raw silence of being fully in your body.

Trust me as someone who found it very uncomfortable at first, now I can’t think of training with music ever

Why? Because with the absence of audio distraction, you can feel your muscles firing with precision, you can hear/control your breathing rhythm, you can notice your form, and you can stay present with every rep…

Your awareness drops out of your head and into your body — which is one of the fastest ways to quiet a scattered mind.

So use your Apple Watch for one thing only: tracking time and the structure of your session, not music, or entertainment.

You’ll soon notice that without constant stimulation, your nervous system finally gets to do what it’s designed to do during physical effort: release endorphins and reset your mental circuitry.

And when you’ll walk out of the gym, you won’t just feel pumped, you’ll feel clear.

Your mind uncluttered. Your focus is anchored. Your brain chemistry stabilized.

Training without headphones is not a punishment. It’s a purification.

5. When you watch something… just watch

This one might sound stupidly simple & yet, we live in such a distracted world that it’s basically elite training.

Whenever you’re watching a movie, a show or anything:

Just watch.
Nothing else.
No side-quests.
No background scrolling.
No “quick check” during a slow scene.
No grabbing your phone every time your brain twitches.

Just sit there and be with the story.

Because this is how you re-teach your mind the lost skill of single-tasking - The ability to keep your attention anchored to one stimulus without escaping the moment.

When you resist the urge to multitask:

1. your attention span stretches

2. your brain stops searching for micro-dopamine

3. your nervous system actually relaxes

4. you re-learn how to focus on one stream of information

It’s mindfulness disguised as entertainment.

You start appreciating the tiny details: the pacing, the cinematography, the emotion, the story beats — things you normally miss because you’re halfway inside your phone.

And here’s the magic: Every time you choose to stay present instead of checking out, you build attentional endurance, the same way you build muscle with reps.

One simple act: Do one thing at a time. Even if that “one thing” is just watching a show on your couch. It’s not the activity that matters, it’s you learning to be more present

6. Spend more time talking to people in real life than online

This one can’t be stated enough.. & not just as a way to improve your focus, but as a way to improve your well being in general..

Talk to humans in real life.

Not through group chats. Not through memes & voice notes. Not through digital drip-feeds of half-attention.

Real conversations. Real eye contact. Real presence.

Hang out with your homies.
Sit at a table with them.
Laugh, argue, debate, complain - without phones acting as emotional crutches.

Meet new people. Say yes to a random invite. Join something. Show up somewhere.
Let your brain practice the unpredictable richness of human interaction.

Visit your family.Touch base with the people who knew you before algorithms learned your preferences. Let the emotional bandwidth of real connection recalibrate your nervous system.

Understand that texting gives you micro-social dopamine (tiny hits that leave you unsatisfied and craving more) - Whereas in-person connection gives you oxytocin + serotonin stability (the neurochemistry of calm, belonging, and grounded presence).

Talking online scatters your attention.
Talking in person anchors it.

Every IRL interaction trains your ability to read subtle cues, your emotional regulation, your conversational flow, your listening focus, your presence, etc.. (stuff digital life & isolation in general has quietly been eroding for years.

Your brain evolved for in-person connection. Your attention thrives on it. Your mental health deepens through it.

The rule is simple: Spend more hours with humans than with apps — your mind will thank you.

7: Eat like it’s the 1900s

Here’s a radical idea in an age where every meal has become “content”: Eat like you’re in the 1900s.

A table. A chair. A plate. Some silence.

No YouTube. No Netflix in the background. No doomscrolling between bites. No “I just need something to watch while I eat.”

Just you and the food.

Of course I’m not saying you can’t make some exceptions (weekends, late nights, friends gathering, etc..) But still you must realize that “your nervous system never gets a break.”

Your attention never gets a moment of stillness - Even eating which is in fact one of the most sensory-rich experiences became an excuse for overstimulation.

When you eat without distractions, your senses actually switch on, you notice texture, temperature, flavor, you chew slower, your digestion improves, and your brain gets a rare window of calm

A type of a mini-meditation. A moment where you are actually present with something physical and real. Don’t rush. Don’t shovel food while scrolling like you’re trying to escape your own thoughts. Sit. Eat. Taste. Pause.

It sounds old-fashioned because it is —and that’s exactly why it works.

8. Take long drives on open roads

This one isn’t talked about enough…

Go for long drives — no destination, no playlist, no stimulation war. Just the open road.

Driving is one of the last built-in focus rituals we have left. Why? coz your brain is forced into single-channel attention. Can’t scroll. Can’t multitask. Can’t “quick check.”

The movement of the car + the repetitive visual flow of the road does something powerful to your mind: It unknots it.

Long drives activate the same mental circuits as silent walks — the default mode network — the brain’s backstage, where ideas connect and problems solve themselves.

And because your eyes are occupied and your hands are engaged, your brain finally gets to drift in a clean, natural way: thoughts line up instead of clashing, ideas surface from nowhere, emotions you’ve been dodging finally catch up, and clarity replaces mental chaos

It’s meditation for those who struggle to sit still

Roll the windows down. Let the wind hit your face. Let the road noise drown out the digital noise. Let your mind roam without interruption.

Do this once or twice a week and you’ll start noticing better thinking, calmer emotions, stronger focus, less compulsive phone checking, and more creative ideas

9. Meditation & Breathwork — the “manual override” for your nervous system

Listen;

Number 1 reason most people are so addicted to cheap dopamine, which later fucks up their focus & concentration is that they can’t sit alone with their thoughts

The idea is simply too scary..

So they prefer relying on those distractions to escape & not to face the things they should be facing. & that’s why big part of fixing your focus & concentration comes from making peace with your thoughts.

Thus the next point is on the importance of meditation & breathwork. A manual override for your attention system. Not mystical. Not woo-woo. Just neuroscience in action.

When you meditate even 5–10 minutes a day you’re training the exact circuits that modern life is destroying:

• sustained attention

• peace with your thoughts

• impulse control

• awareness without reaction

• emotional regulation

• the ability to notice a distraction and not chase it

It’s reps for your mind. The same way lifting builds muscle, meditation builds peace & attentional strength.

Breathwork is the fast-acting version. It shifts your state within minutes.
A couple cycles of slow inhales and extended exhales tells your nervous system:

“You’re safe. You can focus. You don’t need to freak out.”

It lowers cortisol. Stabilizes your heart rate. Calms the noise. Sharpens the mind. A type of reset button you can use anywhere — in your car, bathroom, office, whatever.

Plus; you don’t need some elaborate ritual or 40-minute session to benefit. In fact I wrote a complete guide breathwork - from the basics you can start with to the more advanced techniques (you should really go through it)

My point is meditation & breathwork work because they teach you the most valuable skill in a distracted world: to sit with yourself without running away.

Once you can do that, everything else — reading, deep work, focus, discipline — becomes ten times easier.

I think you’re all aware of “stress” is hitting harder now than ever

More and more people with a hijacked focus, wrecked your productivity, messed up health/ gut, and even changes in how they look & show up to the world (acne breakouts, dull or dry skin, hair loss, under-eye bags from poor sleep, weight changes etc..).

It’s not just a “little something” you can ignore, but a full-blown disruptor that seeps into every corner of your life

Now; When talking about dealing w stress - if you’re not someone who usually struggles with it in general (unlikely) - This post might not make much sense at all

& Same goes for those who don’t have time to look into topics such as this one, or are simply stuck in fight-or-flight… Breathwork won’t seem very appealing. This applies to everything.. If you don’t think of something as “important” , you just won’t put of your mind/time into it

Still fact is everyone reading this could benefit from the basic concepts of breathwork - from the people with busy/high-pressure lifestyles (school, work, biz, etc..) to the person dealing w social anxiety.

Plus; It won’t take you more than a few minutes a day on it, and the ROI is hard to beat.

& If you’re truly not convinced about importance of being of your breath and breathwork in general - I’d strongly advise you to go do some research..

But I think if you just listened to at few interview of “successful people” whether in sport, business, or anything you already know what I’m talking about

Why is breathwork so important?

You can spend a decent amount of time figuring out how to deal w stress, and live as peacefully as possible - But the truth? If there was an easy solution stress wouldn’t be such an issue.

Fact is, reducing stress comes down to the multiple factors that must embrace each other for you to get positive change

But if you ignore it instead?

You’re screwed...

• Your stress compounds.

• Your productivity tanks.

• Your confidence drops.

• Your social anxiety gets worse.

• Your brain stays in fight-or-flight all day.

• You feel stuck and you blame yourself.

• You can’t think clearly.

• You can’t focus/sleep properly.

• You can’t make good decisions.

• You can’t stay calm in tense situations.

In short, you’d put your whole well being at risk

& thats why again breath work’s so important.

Understand - So much is dictated by your breath alone. The entire exhale response, is a release of CO2 to lower cortisol. Box breathing kills stress. nasal only breathing makes you beautiful. “

“Your breath is ultimately the ultimate consciousness tool at your disposal”

Most people do ZERO breathwork ever & wonder why they’re so anxious/neurotic

Ofc get in your head that I’m not presenting myself as a doctor nor specialist on the topic. & this surely is not medical advice.. But I’m just here to help as someone who’s been dealing w stress, and pressure for a long time, and who is still dealing w it now to some degree

& I think it’s pretty obvious it doesn’t take some PhD to understand that breathing is a natural system that helps coordinate your body & mind, influencing how different parts work together. Through your breath alone, you can affect stress levels, heart rate, oxygen delivery, and even emotional balance.

Plus, it helps with cognitive focus and mental clarity. So again, it doesn’t take much to realize the importance of proper breathing, and what kind of results one could get with minimal practice & effort.

To summarize this part:

Dealing with stress isn’t a myth, and there is a good reason why “successful people” are using breathwork.

& that same reason is why you should want to understand the concepts around it & why it is important to be aware of its power:

• Reduces stress

• Speeds up recovery

• Makes you sleep better

• Puts you in the present moment

• Provides clarity

• Calming effect

Get rid of your preconceived ideas/beliefs:

Before thinking that breathwork is stupid, and that it can’t possibly help you dealing w your stress/anxiety - Understand that while it works, it takes a bit of time & practice to notice a REAL difference

Time & practice that most people aren’t willing to put on anything as they prefer prefer going for quick, and easy solution (thus why pills are so popular)

I’m telling you this coz I was the first one to look down on it..

But after years of reading out breathing exercises and finally trying them when times got tough.. Let me tell you that breathwork is easy to start, and it’s even easier to notice the difference.

& if you’re still not convinced?

Go watch interview of “Tony Robbins, LeBron James, David Lynch, Novak djokovic, Joe rogan, Hugh Jackman, Stephen curry, etc..” They all used breathing exercises and have been public about it.

So once again. Don’t close yourself before giving it a try

How to get the most out of breathing exercises: 7 easy steps

1. Become aware of your breathing patterns

Notice how you naturally breathe throughout the day:

• Is your breathing shallow?

• Do your shoulders rise when you inhale?

• Are you breathing mostly into your chest instead of your belly?

• Is your posture restricting your breath?

Awareness is the foundation - it tells you what needs adjusting.

2. Start with simple, beginner-friendly techniques

If you’re just starting, stick to reliable, easy exercises:

• Box Breathing (4-4-4-4)

• 4-7-8 Breathing

• Diaphragmatic / Belly Breathing

Keep them short: even 2–3 minutes per session is enough when beginning.

3. Use guided sessions at first:

This makes learning easier and prevents overdoing it.
A guided voice or video also keeps your pace steady and helps you stay present.

4. Build a routine:

Pick a consistent time (morning, before bed, after lunch, etc.).
A short daily session builds habit faster than a long, occasional one.

5. Practice self-awareness as you go

Check in with yourself before and after each session:

• How do you feel emotionally?

• Are you more/less tense?

• How does your breathing feel now compared to earlier?

Tracking small changes helps you notice progress.

6. If sitting still is hard, try moving

Most breathing exercises can be done while walking—
In fact, combining movement + breath can make it easier to stay focused.

7. Take a break/delay if you feel anxious

Lightheadedness, tingling, or rising anxiety means you should pause. Your tolerance improves with practice, so go slow at first.

8. Start small & increase gradually”

People often push too hard early on. Thus; don’t stick it for enough time

“Begin with 1–2 minutes and add 30 seconds each week.”

Breathing Exercises And Breathwork Prerequisites:

Fundamentals: 3/3 required

Before diving in breathwork in general there are 3 prerequisites

Prerequisite #1: Deep Breaths

It sounds almost stupidly simple… until you realize how few people actually do it. Only a small part of the population breathes deeply on a daily basis — everyone else is stuck in shallow, upper-chest breathing without even knowing it.

The crazy part? Your body adapts to that. Over time, it gets used to running on minimal air and becomes “efficient” in all the worst ways. Your nervous system stays tighter, your posture adjusts around the restriction, and your breathing pattern gets locked into something that feels normal but isn’t healthy.

A quick test: take 3–5 deep breaths in a row. Notice what happens.
If you feel resistance, tension, or like you “have to try” to breathe fully, that’s your sign. It means your pattern is off. The mechanics aren’t where they should be, and you’ve probably been operating in that shallow mode for a long time.

This is the foundation. Before trying advanced breathwork, you need the ability to actually breathe deeply without strain. Everything else builds on this.

Prerequisite #2: Nose Breathing

Another thing that sounds ridiculous to even bring up… until you look closer. Most people think they breathe through their nose. In reality, a surprising number don’t — and in certain parts of the world, mouth breathing is almost the default. If you have 10 minutes, go down that rabbit hole. It’s eye-opening.

Nose breathing is supposed to be automatic. Natural. Effortless. Something your body does without needing reminders.

But here’s the catch: if you find yourself forcing air through your nose, or it feels blocked, uncomfortable, or unnatural, that’s a sign something’s off. It could be inflammation, poor habits, structural issues, or low-level health problems you’ve been ignoring.

This isn’t something to take lightly. Consistent nose breathing affects sleep, energy, mood, recovery — everything.

So if you want to get better at breathwork? Start by making your nose your primary air source again. Everything else depends on it.

Prerequisite #3: Belly Breathing (Diaphragmatic)

This is how babies breathe. Perfectly. Naturally. Effortlessly. And somewhere along the way, most adults lose it. Stress, posture, sitting too much — all of it slowly shifts breathing upward into the chest instead of the diaphragm.

Understanding how to breathe with your diaphragm isn’t optional - It’s the foundation - The baseline - The thing everything else is built on.

If you can’t get your belly to move when you inhale, the rest of breathwork becomes nothing more than techniques stacked on the wrong mechanics.

Master this, and every form of breathwork becomes more effective. Ignore it, and you’ll keep breathing in a way your body was never designed for.

Prerequisite 4: Posture & Airway Position

This is the one people overlook… and it’s the one that makes everything else work better.

If your posture collapses, your ribs can’t expand.
If your neck is forward, your airway narrows.
If your spine is compressed, your diaphragm has less room to move.

Most people try to breathe deeply while sitting like a question mark — and then assume they “aren’t good” at breathing. But the truth is simple: your body position can restrict your breath before you even begin.

So quick posture check:

• Sit or stand tall (not stiff).

• Imagine a string lifting the top of your head.

• Relax your jaw.

• Keep your ribs stacked over your pelvis.

This instantly increases lung space and diaphragm movement — no technique needed.

Once posture is out of the way, the three core prerequisites become much easier.

Breathwork basics: find out what works for you

Not to repeat myself, but if it’s truly first time stepping into breathwork - Then, in practice, those basic breathing exercises will already be a huge improvement, and will keep you more relaxed/energized throughout the day /before sleep

Ofc goal here isn’t to describe each method in detail but to provide a general outline and a few things you can experiment with. & since supposed to start w guided sessions, you won’t really need more details (will put some links)

1. Box Breathing (Square Breathing)

“Breathe in. Hold. Breathe out. Hold”.

It doesn’t get more straightforward than this — and there’s a reason it’s the first on the list. Box breathing is one of the easiest ways to pull your attention back into your body, calm your nerves, and reset your focus in under a minute.

This is the entry point for most people because it instantly shows you something important: “you’ve probably never used your full breathing capacity”.

Holding the breath at each corner of the “box” forces you to feel the shape of your inhale & exhale. You become aware of how uneven your breathing really is, how rushed or shallow it can become, and how much control you actually have when you slow it down.

It’s simple, it works, and it gives you a quick taste of what breathwork can do — without needing any experience.

Great for beginners, great for busy people, and honestly great for anyone who needs to reset your internal pace.

In fact; I even use it before I start my workout (works great as a preworkout)

How to do it exactly: —>Breathe in for 4 seconds —>Hold for 4 seconds—>Breathe out for 4 seconds —>Hold for 4 seconds—>Repeat.

2. The Physiological Sigh:

I actually love this one..

I often used before stepping in social environments at the time I was struggling w social anxiety

I found about it through DR.Huberman

It’s the fastest scientifically-backed way to calm your nervous system in real time.

It’s not a long breathwork session, not meditation, not a ritual — it’s literally “one specific breathing pattern your body already uses naturally” when you cry, when you’re about to fall asleep, or when your system needs to dump stress fast.

Huberman didn’t invent it — he just popularized it and explained the neuroscience behind it. He calls it the “single most effective way to reduce stress immediately”.

I love it because:

1. it works in 5–10 seconds

2. it lowers anxiety fast

3. you can do it anywhere

4. it doesn’t require any practice

Out of all the breathwork methods, this one gives the quickest state change.

How to do it exactly:

—>1. Inhale through your nose (Fill your lungs about 70–80%)

—>2. Take a second, shorter, sharper inhale through your nose (this “tops off” the tiny air sacs in your lungs (alveoli) that didn’t open during the first inhale)

—>3. Long, slow exhale through your mouth. Make the exhale longer than both inhales combined. Try to empty your lungs fully. Do 1–3 rounds.

It works coz when you do that second quick inhale, you pop open collapsed alveoli in the lungs. This lets your lungs offload CO₂ more efficiently — and CO₂ buildup is a major driver of anxiety and stress.

By lowering CO₂ quickly, your brain switches out of stress mode almost instantly.

Huberman’s lab at Stanford showed that this technique:

• reduces physiological stress markers fastest

• works better than box breathing for sudden stress

• takes the least time and effort

From experience you can really use it in many situations..

whether it’s a sudden anxiety spike, before a stressful conversation, if you’re struggling w social anxiety, when you can’t think straight/overthinking, pre-performance, etc..

If breathwork were a toolbox, this would be the “pull this out ASAP” tool.

3. 4-7-8 Breathing

This one is great for slowing your whole system down.

While I didn’t personally use it as much as the two above, I know many people who find it even more relaxing — especially before sleep. It’s often recommended as a pre-bed routine because it naturally eases the body into a calmer state.

How to do it: Inhale through your nose for 4 seconds —>Hold your breath for 7 seconds—>Exhale slowly for 8 seconds —>Repeat for a few rounds.

The advanced techniques:

1. Kapalabhati (Skull-Shining Breath)

Think of Kapalabhati as the “wake your system up now” technique - It’s fast, sharp, and energizing.

Many people swear by it as the best way to “switch out of sluggishness” first thing in the morning. & ofc there are others who find it too stimulating or too “yogic” for their taste.

But the truth is: it works. It clears out mental fog, gets your diaphragm moving, and boosts your alertness almost instantly.

If you want something that activates you without needing coffee, this is the one.

2. Wim-Hof–Style Rhythmic Breathing (gentle version)

This one is the “big wave of oxygen” method.

It’s pretty intense, and mood-changing. Might be the less subtle of the three.
A type of instant switch to your state. & while useful might be harder to sustain for a daily practice

But if you want a powerful shift in energy, emotion, or focus, or you love that “alive” feeling afterward… it’s hard to beat.

3. Controlled Breath Holds (CO₂ Tolerance Training)

This one is the “build your calm under pressure” technique.
Not flashy, not dramatic — but extremely effective. Almost all advanced breathwork + freediving training is built on this principle: “learning to stay relaxed when CO₂ rises.”

People who stick with this report smoother breathing, better stress management, more emotional control, and easier meditation.

It’s the most “scientific” and arguably the most impactful long-term, but it requires patience. Nothing extreme — just slow progress, and it works.

That’s it; Thanks for reading me

After writing multiple guide on how to overcome your social anxiety, max out your charisma, etc.. Now’s the time to finally show you HOW to develop an incredible social life (unfair advantage)

We’ll cover everything from why exactly you NEED to develop an extraordinary social life, and get into multiple social circles, etc… to how exactly you can manage to do that

In short you’ll learn how to become a SOCIAL MAGNET

Why do you want to have an extraordinary social life? The importance social life:

I think this one is pretty obvious, at least if you’re not the type to fantasize about that lonely wolf narrative (coping mechanism) - Because truth is, whoever you are, whatever you’re doing - becoming even just slightly better with people can only be beneficial, and in literally every aspect of your life

Not exaggerating;

Understand - if you have a poor social life, you’re basically missing out on life in general. And I’m sure that deep down you’re already aware that…

• Maybe it is you spend friday evenings at home wondering where it is you messed up

• Maybe it is you just sit sometimes & wonder when’s the last time someone actually missed you

• Maybe it is you sometimes wonder who would notice if you disappeared for a week?

• Maybe it is you see people with not even half your talent/skills served much more more & much better opportunities

• Maybe it is you sometimes simply feel alone..

Understand that we humans are simply “social animals”.

Means connecting with other humans beings is VITAL to our overall satisfaction & well being. We NEED (not just want) companionship & community to thrive in life - to the extent that the strength of our connections deeply impacts our mental health, overall happiness, and opportunities in life. 

It’s just a fact.

Having even just a “decent” social life will do wonder for you - whether it is on an emotional level (easing anxiety, decreasing stress, boosting self-worth, etc..) but on a professional & financial level as well (better opportunities)

In short, here’s a little breakdown of what you’d be signing for by neglecting your social life:

1. Health: The absence of social life literally spikes your cortisol & anxiety - to extent that you overall lifestyle is simply not healthy (diet, phone addiction, boredom, etc.. )

2. Identity & self-worth: You’re basically missing that feeling of belonging. Boredom hits you like a brick . You start thinking of yourself as awkward or boring. Any goal you wanna advance towards starts to feel like “what’s the point anyway”

3. Carreer & opportunities: People with not even half your talent/skills have much better opportunities than you for ONE simple reason.. Social Skills

It’s NEVER too late - Everybody can make friends & build social skills.

Alright, alright, alright…

Listen; It doesn’t matter where you’re starting from..

Whether it is you’re socially anxious/awkward, whether it is you have literally no social life (0 friends), or whether it is your only interactions are w ur family/virtual friends, etc.. Every single one of you can still build an extraordinary social life regardless of where they are, at least if they actually want to

& that’s exactly what you’ll learn to do here:

How to build an amazing social life. What does it take to be surrounded with amazing people:

The irony of social skills: Uncover the truth.

Let’s face it;

If you’re reading this, it’s likely not the first time you try, and read advice on how to improve your social skills (all without much success)

In fact, many of you have found better results socializing with alcohol alone than every piece of advice they read on the internet

& it’s all for ONE simple reason..

When talking about social skills: “The skills aren’t about adding things on to your personality to come across a certain way” ; The skills are rather : “Letting go of any need to come across a certain way & instead unchaining your natural personality that’s being shackled & suppresed inside of you”

Understand - your natural charisma/social skills are revealed/unlocked (better way to think about it) by REMOVING things. Not adding things on.

And more specifically those barriers that are acting as “limiters” on your personality. (social anxiety, guilt, shame, fear of judgment, LACK OF SELF-ESTEEM, etc..) Making you always wanna be hyper-aware of your actions, language/words, and how you come across in general.

This might be the ultimate mindfuck for anyone trying to be “good w people”. His entire paradigm is “WHAT CAN I ADD ON?” When it should be “How much bullshit can I remove so I can LOVE me being myself naturally?”

You want absolute freedom (from genuinely giving zero fucks in social settings.) - no self-consciousness that makes your body feels stiff and your breathing feels tight because you’re trying too hard to look a certain way.

& the irony is that the way you want to come across is only accessible to you by genuinely not giving a fuck how you’re coming across - & instead just having fun

But to do that you NEED self-esteem (no way around it if you’re serious about improving your social skills)

Not convinced?

That’s exactly why people drink alcohol & magically pop up some crazy social skills, become more charismatic, hold out coversations effortlessly & even find themselves a sense of humor, etc.. Coz these things are already within them/you in the first place (at least to certain degree ofc) - they’re just buried under a layer of inhibition, anxiety, and self-consciousness

Like a part of your brain part of your brain keeps you in check (“don’t say that, you’ll sound dumb”, etc).

Under alcohol, that filter weakens — so you speak more freely, laugh more easily, and approach others without overthinking.

Read more

We are in a very bad time.. (Not exaggerating)

A Social Anxiety Crisis

Everyone freaks out at the idea starting a conversation; Everyone genuinely believes they’re awkward ,or boring; Few make any friends past high school.. Many freak out to the mere idea of answering/making a phone call. Most shit their pants at the idea of public speaking. Etc..

In short.. Social anxiety has reached an unprecedented level

And this mostly manifests in how everyone’s thirsting for genuine interaction, wants to be spoken to, flirted with, and given the opportunity spice up their life

And yet.. Everyone is just too terrified of just doing a bit of small talk

So they just walk through avoiding most of social interactions/situations (expect maybe the ones with people they know & are comfortable with)

Worse?

Recent advances in technologies obviously doesn’t make it any better (due to its minimization of overall social interactions:

-You can get your food delivered

-You can do your shopping online

-You can find dates on applications

-You can work from your house

-You can socialize, if you can really call it that way from your house (aka; social media, video games, etc..)

Yeah; This is where are now…

A world with less & less true social interactions & meaningful exchanges between people

And I’m not even mentioning the Lockdown & Covid in general which clearly played a big role in increasing social anxiety & atrophying most people’s social skills in general through its 2 years of minimal/none social interactions..

Yeah.. Lock down effect is real! (most never recovered)

The Ultimate Guide to Break free from Social Anxiety

What is Social anxiety:

Let’s face it;

Social anxiety is that fear/discomfort you feel in social situations..

Deeper, it’s your nervous system (aka; part of your brain & body that than panics when your stress) going crazy when you’re in social settings

All which makes everyday social situations from doing small talk to doing a presentation (public speaking) feel like high-stakes moments.

It’s like you’re stuck in a mental loop where your brain treats social situations as threats.

And of course; There’s different degrees to it..

For example; some might even feel nervous in the smallest/most basic social situations like running into a neighbor, ordering something from the server/bartender, or even just asking some information from a stranger, etc..

Others on the other hand willl only feel nervous in situations where they feel there’s a strong spotlight on them like a work meeting, or public speaking, etc…

And sometimes, it’s not just about the “degree of spotlight” you feel you’re under, but more about the specific setting or people that trigger the anxiety

For example; You might only be anxious around certain people (these often being those you want approval more/ or see as with higher status/superior, etc..)

Or maybe it is you ‘re fine being around a small group, but freak out when you’re alone with someone (1 on 1) as you feel a pressure to entertain the conversation…

Anyway

There are all different degrees & contexts when it comes to trigger one’s social anxiety

but end of the day.. Same issue.. You shit your pants in social interactions

Where It Really Comes From: The Source

“Social anxiety is your overflow of insecurities, past rejections & hurtful/negative experiences circling at the back of your mind.”

Deeper, Social Anxiety is mostly all a MASSIVE SELF-ESTEEM problem..

Let me explain;

Social anxiety is some kind/sign of “arrested development”

It’s you being critically dependent on external stabilization, self-definition and social direction…

In simpler words, it’s you not really knowing/trusting yourself & being confident enough in “ who you are”. Thus; end up depending on other people to tell you “if you’re okay” & get a sense of self-worth

Just as a child would..

Other people matter too much because your self-image isn't developed enough to supercede them & not give a shit about what they may think you..

It’s not a coincidence if socially anxious people tend at the same time to be “people pleasers”... It just comes down to the same common worries inside their head:

“What if others are mad at me,” What if others don't like me, what if others think lowly of me, what if others reject me, etc..

In short; A lot of you are socially anxious because they care too much about what others may of think of them, which basically cause them to worry too much/try too hard about making a “good impression” (aka; be given the thumbs up)

And that same pressure to "tone themselves down" & “perfom socially” is what creates anxiety as you’re just stuck in your head worrying about X, Y & Z (peak self-consciousness)..

All instead of just being present in the moment, relaxed, just vibing, being yourself & potentially being the one who’s actively filtering people who aligns with your values & who wants the best from you from the ones that don’t

To summarize it:

Social anxiety is a misplaced focus & a result that you do not belong

Deeper, it is belief you are “out of place” and specifically that your insecurities/lack of self-esteem make you (feel) unworthy of being there.

Social anxiety is fear that other will find this out about you ☝️

Shame is felt as a result of that & only exacerbates the anxious effect.

Read more

At least, IF they allows their delusions to die (aka the hard part).

Here’s the exact blueprint on how to fix yourself…

What is a Nice Guy/People Pleaser?

Nice guys/People pleasers are basically people who put others satisfactions before theirs

They secretly f*****ing hates it , and yet keeps it all bottled up inside themselves & continues on without making any drastic behavioral / perspective changes (often due to the answer hiding where they’re most afraid to go).

Women & Men walk all over them, nobody listens to them, barely anyone takes them seriously, let alone respects them.

In fact; their whole life is basically a long continuation of “nobody ever reciprocating back to them what they give (time, money, energy, etc..) and them, silently resenting themselves for putting up with it for so long while simultaneously continuing to allow it.

Where does it all come from: The Origin.

Nice guys/People pleasers has a MASSIVE self-esteem problem.

They just don’t believe they’re worthy enough as they are. Like they just don’t belong.

And this manifests in their inability to listen to their intuition & just be themselves, and express their true desires, thoughts, or feelings openly

Simply put;

Their actions are driven by the quest for validation & fear of rejection, conflict, or judgment rather than authenticity, or personal values. (due to them being deeply ashamed of who they feel they are on the inside).

Now; Many researches / psychologists agree that this tendency often stems from childhood experiences.

For example; People who grew up in unpredictable environments (demanding parents, etc..) where they have to please parents to avoid punishment or neglect & where any effort to assert themselves is crushed on the spot

It’s easy to quickly develop a belief that your worth depends on keeping others happy & a fear of the potential consequences/disappointments your actions/decisions may lead to in your everyday life

It’s like you been programmed to feel “inadequate” unless they manage to meet others expectations..

A survival strategy…

This may have appeared as “conditional love” where child only received love, approval, or attention when they behaved “good”

Or even as emotionally unavailable or critical parents who left the child no choice but to learn to adapt & please in order to feel safe, accepted, or valued.

Anyway, all same result..

Becoming an adult who believes their worth depends on others’ approval.

Of course; Sometimes it may have nothing to do with your parents:

Maybe it is you had no, or little friends at school

Maybe it is you were kicked out of the tribe/group

Maybe it is you were picked last everytime had to form a group

Anyway you get the idea..

Could be any situation that may have hurted your self-esteem as you were growing up

Now; you could find thousands of explanations of why exactly you’re a people pleaser, but end of the day it all comes to the same issue..

A self-esteem problem.

Because like I said earlier nice guys/people pleasers believe there is something inherently wrong with them..

Thus; see people pleasing as the only way for them to hide to hide their flaws, be loved, get their needs met, and have a smooth life.”

Read more

Hi Everyone.. We are in a crisis.

Charisma & Social skills in general, might have never been so low in the overall population.

No one dares, nor is able to open/hold a conversation anymore. Social anxiety has reached an unprecedented level

Everyone’s freaks out at the idea of being/sounding awkward. ; Everyone wants to be spoken to, flirted with, teased, and given the opportunity to escape their dull existence, and constant mind noise. Everyone wants to be able to draw attention, have a shit ton of connections, and get others to respect them.

And YET.. Everyone has no clue where/how to start, or are just too terrified to do so.

So they just walk through life instead without ever commanding any kind of attention, or respect, and waiting for something magical to happen.

Now; If you’re in that situation - you might not be the only one to blame for it.

Let me explain.

The Advances in technology obviously played a big role in it..

And same for “Covid” which clearly atrophied our interpersonal skill set through its 2 years of minimal social interactions from which many still didn’t recover.

Worse?

Society simply adapted to this new normal. (Or actually led you to it)

-You can get food delivered

-You can do your shopping online.

-You can find dates on applications

-You can work from your house (remote)

-You can socialize, if you can really call it that way from your house/laptop (social media, video games, etc..)

All this to the extent that some are completely comfortable interacting with others (via screen), but freaks out (social anxiety) to the mere idea of “real” interaction.

Yep; This is where we are now.

Now I’ve got good news & bad news; Let’s start with the bad ones..

The Bad News:

No matter how skilled you are (technical skills), someone even just slightly more charismatic than you will run laps around you.

It’s a fact. People with less than half your skills are, or will achieve ten times more than you, for ONE simple reason. CHARISMA

Listen; IF you want to do anything BIG – Becoming extremely charismatic is an invaluable asset.

If you’re charismatic enough? You can turn shit into gold. And can turn gold into priceless, brilliant, diamonds who shine so brightly that every flaw is overlooked.

Hard truth.

Now don’t get me wrong; I’m not saying you have to be charismatic as hell to succeed..

But no other attribute.. Not IQ.. Not education.. Not Discipline.. & Not strength.. will pay you as much in life as being charismatic

The Good News:

Charisma is a skill - Means it can be developed just like any other skill.

It’s not & never been something innate, or exclusive to a specific type of people/personalities (although may come more natural to some)

In other words; It’s completely up to you to work your way through it, and even more now in a time where interpersonal skills will likely be the biggest differentiator in our soon-to-be-AI dominated society.

Practice.. Practice.. Practice.. It’s the key to become good at anything, charisma included.

And that’s exactly why I put together The Charisma Protocol.

Yep for you reading this..

What is Charisma ?

Let’s face it;

If I had to define Charisma in one sentence..

It would be “The ability to make people feel great” (about themselves, about the world, about everything/ etc..) by being around you/after having spoken to you

A mix of presence, confidence, enthusiasm, curiosity, emotional intelligence, and the ability to express yourself in a way that captivates people & impose respect, and admiration.

It’s just Aura at its peak. Leaders' most common trait - Without it, barely anyone would listen to them, let alone take them seriously no matter how knowledgeable they are..

Empowering Beliefs VS Limiting Beliefs:

Many traits that you think “you are” are simply the result of poor conditioning. Beliefs of yourself that come from your bad habits.

Let me explain.

Let’s say you think: “I’m naturally shy around people” “Charisma is something innate” “I'm simply boring”, etc..

By believing those things, and labeling/framing them that way, chances are you’ll keep acting according to those beliefs you hold of yourself.

Simply put, it fucks you up. Because any effort you’d make towards for example “not being shy” is according to you both UNNATURAL & POINTLESS. Like you’d be fighting your very own NATURE.

Forget that;

Try this instead: “I’m not shy; I’m bad at socializing. ”

Get the difference?

You have a problem, which means you also have a solution. It accepts responsibility by acknowledging the element of “responsibility” in the equation. That is not some curse, but just a deficit you CAN and WILL Fix.

Fact is, you are not X, Y, Z. You’ve just made some traits HABITUAL, when in reality they are NOT.

Rewrite the script. YOU CAN CHANGE YOUR HABITS.

Just through language alone, we separated the issue from being one of CORE IDENTITY into being one of HABITUAL BEHAVIOR.

As humans, we have to pay close attention to what we identify with. Identity might be the biggest mover of behavior.

So be extra careful in the words you use to describe yourself. Words cut deeper than knives. Don’t cut yourself on them.

Introverts VS Extroverts:

Before we go on about Charisma.. Let me settle this very quickly.

Being Introverted, or Extroverted isn’t about being awkward/shy, or charismatic, nor quiet, or loud, etc.

Nope. That’s not the axis they operate on. “It’s actually about how you regenerate batteries & prefer to receive attention”.

Introverts gain more energy being alone.

Extroverts gain more energy being around others.

Introverts prefer INTENSITY of attention:

Contrary to popular belief, it’s introverts that make the best public speakers, musicians, comedians etc. They actually do better being the centre of attention, where they deliver a powerful performance, and then disappear.

Extroverts prefer EXTENSITY of attention:

They’re better at being around, and dealing with people all day long without interruption, because it literally gives them more energy and that’s what they genuinely prefer.

As for charisma?

Again, it’s just a SKILL! It’s not and never was something exclusive to either type, nor to a select few.

Understood? So let’s continue..

Charisma Starts from The Inside: Break The Mental Blocks.

People will tell you to do X, Y, and Z , and Abracadabra.. you'll suddenly become more charismatic.. Like it was some magic pill.

But let’s be serious for a second; If it was the case, if it was that easy, everyone would be charismatic..

Yep. Because tangible/concrete skills aside, to be charismatic you MUST be/feel confident in “who you are”. To be secure with yourself regardless of what others think, or may think.

It is less about tangibles, and more about vibes. It is less about Doing, and more about Being.

Good vibes are magnetic. Your emotions are contagious.

Point is; Before you can start moving towards being charismatic, you MUST get rid of the “factors” blocking your natural charismatic potential:

-Self Consciousness.

-People Pleasing/Validation Seeking.

-Guilt.

-Shame.

-Social Anxiety.

-Low Self-Esteem.

These are all factors literally destroying your aura. Charisma Killers. Low vibrational frequencies.

And the way I see it; Deeper, they all somehow stem from a clear Lack of Self-Esteem.

So what can you do about it?

As cliché as it may be; The ONLY way to build your confidence is still by respecting yourself/your time.

More specifically;

You wanna start doing “meaningful” actions with your time, and by the same occasion remove all actions that make you hate yourself & don't align with who you’d like to be.

Stop going against your promises (to others & yourself).

Stop eating like a pig. Stop watching porn. Stop scrolling endlessly on social media. Stop being addicted to cheap dopamine. Stop fooling around & smoking weed everyday.

Start Exercising & Taking care of your health, and appearance. Start pursuing your goals. Start moving with purpose.

Get rid of all guilt/shame from past experiences & cut all activities that can make you feel guilty, or hurt your self-image in the future.

Idea here is to prove yourself you’re someone of value. To have a stack of undeniable proofs that shows it.

Because at the end of the day..

How do you expect other people to like you, if you don't even like yourself?

Transformation: Start from Level Zero:

“The hardest part of transformation isn't the work; It's the willingness to let go of the person you used to be.”

Listen; I know it’s easy to hold old identities because they're familiar, but real change happens when you’re ready to rewrite who you are from the inside out. Simple as that.

It's about understanding that who you were got you here, but they can't take you where you're going. thank them. honor them. then let them fade into the rearview.

You can wake up tomorrow, get to work, and decide to become a new person with new attributes. Someone else.

And yes, it’s very likely you’ll fail, or at least won’t excel at your first quests.

Chances are there will be awkward situations, words/jokes that don’t have the desired effect, and maybe even rejection, and embarrassment, etc..

But.. That’s the whole point; That’s how you learn & move toward who exactly you wanna be. By failing, learning from your experiences, and then diving right back out there.

The Spotlight Effect:

If you haven't read my work about The Spotlight Effect, I strongly advise you to take some of your time and go through it.

But for now, there are TWO TAKEAWAYS you must keep in mind:

1. We can think everyone is staring at us, and/or noticing everything about us, but they aren’t.

2. Even if they do, they forget in a second as they’re more concerned about themselves.

“We suffer more in our imagination than in reality” It’s simply the harsh truth: Most people don’t care about you.

It doesn’t matter if tomorrow you fall on stage, come up with a bad joke, or even go out with ripped pants..

You’re likely to be the only one to obsess over it, or even just remember it in the next hour/days after.

The others? They just don’t care. Just like YOU yourself don’t remember when it’s someone else who got into an embarrassing situation.

It’s just human nature. SELFISH CREATURES - Always thinking about ourselves.

Now let’s get to the concrete stuff..

Practicable Steps to Become more Charismatic:

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