Daily Challenge
As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily challenge each month.
The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less. Short, achievable tasks provide an opportunity to still earn the day when your plans get disrupted.
Consistency will always produce better and more lasting results than intermittent intensity.
Anyone can find a few minutes a day to do something beneficial for themselves.
That’s all you need to begin seeing progress.
The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates the more you do anything, the better you get at that specific thing.
The body’s ability to physiologically adapt and optimize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress. The same principle that strengthens muscles also strengthens discipline, confidence, and resilience.
Machine learning for humans.
Fitness serves as a vehicle for resilience training, with the physical benefits being secondary to the mental skills developed.
Showing up daily isn’t easy but it’s how lasting change is formed.
Enhance resilience by consistently embracing self-created challenges.
November Daily Challenge: Exhale For Time
Take three normal nasal breaths at rest. Produce a slightly extended exhale on the last one to relax.
Now take one full nasal inhale and then start the timer when you begin to slowly exhale either through your nose or mouth. Exhale for as long as possible. Stop the timer once you need to inhale.
Repeat one or two times after fully recovering.
CO₂ Tolerance Test
There is nothing that will physiologically slow down the stress response faster than controlled breathing, particularly a slow, prolonged exhale. That is, of course, assuming you aren’t trying to extend an exhale for as long as possible.
The CO₂ Tolerance Test is an excellent opportunity to assess and train your respiratory control and capacity to tolerate discomfort. Similar to the standard breath hold, the goal is to last as long as possible before you need to inhale. The timer, however, only records during your active exhale.
How much time do you spend thinking about your breathing? If you’re like most people, probably very little.
Similar to heart rate, blood pressure, and digestion, breathing is an involuntary function controlled by our autonomic nervous system that doesn’t require conscious control. It is, however, one of the only autonomic functions that can be immediately and intentionally modified.
Intentional control of our breathing offers a pathway, and is arguably THE bridge, between our conscious and subconscious physiological processes.
Breathing seems pretty straightforward. We inhale oxygen into our lungs, exhale carbon dioxide, and repeat indefinitely. This process helps maintain homeostasis, the balance our brains and bodies need to stay alive. While this foundation is true, there is significant evidence demonstrating that breathing patterns, including respiratory rate, depth, and nasal versus mouth breathing, can influence physiological function, psychological well-being, and physical performance. Abnormal breathing patterns have been linked to COPD, asthma, sleep apnea, inflammation, autoimmune disorders, mental health disorders, and metabolic disorders like diabetes and hypertension.
While it is not certain (nothing ever is) that sub-optimal breathing causes, increases risk, or is a consequence of these pathologies, breathwork or focused improvement of our breathing system has been shown to effectively manage, treat, or cure all of these common ailments. Training respiratory muscles and improving breathing efficiency has also been shown to increase stamina, endurance, and overall performance on a variety of physical and cognitive tasks. If nothing else, intentional breathing trains self-awareness and self-control.
Different breathing techniques can also produce remarkably different physiological responses. Emphasizing inhales or hyperventilation typically encourages sympathetic nervous system activation causing arousal, energy, and alertness. Emphasizing exhales or hypoventilation typically encourages parasympathetic nervous system activation causing us to slow down, recover, and relax. Attempt to perform either as long as possible for a great assessment and method for training your respiratory resilience.
The goal behind this month’s daily challenge is to enhance your awareness and capacity to control breathing under stress. No modifications to make it easier or harder. Simply use this test as a training mechanism to explore and expand your limits.
Nothing like a good challenge you can do from the comfort of your couch.
As with anything, the more you do it, the quicker you’ll adapt.
Train your mind by challenging your lungs.
The primary purpose of all of this is to develop resilience physically, mentally, and spiritually.
Get Ready
I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one at their own skill and comfort level.
Track your times only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.
Consistent effort leads to improved performance over time.
How will you respond when you don’t feel like it?
These are the days that matter most.
These are the moments you see what you’re made of.
These are the days that change you.
This is how resilient mental states are developed.
Embrace the challenge of discipline to optimize the skill of resilience.
Deliberate discomfort daily can lead to improved comfort elsewhere forever.
By the end of November, if you consistently complete this challenge, you’ll improve your breath control, tolerance for respiratory discomfort, and resilience.
Stacking valuable inputs in training adds quality to the limited quantity of time we have throughout the day. Use a brief fitness routine to insert control and success into every day.
Self-care through self-challenge.
A few minutes a day can change your life.
*Special Offer*
Join our community and earn a one-month paid subscription to Resilient Mental State:
Complete the challenge for more than half the month.
Bonus giveaway for anyone who completes it every day.
In our community chat, we’ll hold each other accountable by posting a ✅ after completing each day’s challenge. Timing and modifications don’t matter—just show up and do your best.
To claim your one month paid subscription, share your story at the end of November:
Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.
Join our community, and let’s improve together.
Disclaimer:
The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.
Ooo, this reminds me of a technique simply called “very little breathing.” It’s been a long time since I looked into it, so I’m fuzzy on the details, but basically it involves as small inhales and exhales to move a minimal amount of air for as long as possible. Something about the CO2 buildup was supposed to have positive health benefits, but that just be pseudoscience.