Почему нет сил? Научный подход к энергии и когерентности

What is behind chronic fatigue today? Why do so many modern people suffer from anxiety and depressive states? In general, more chronic diseases are developing. And we will look at this from a scientific point of view. And, of course, we will do a practice. How to trigger the self-healing and self-regulation processes within us, which we can activate through specific practices, meditations, breathing techniques, and the so-called state of coherence. We will take a look at this state today. What coherence of the heart, mind, and nervous system is, because it is essentially a fundamental state of our mind and body that triggers these self-regulation processes. And I will likely speak to you today a bit like a doctor, because I have twenty-three years of medical experience, including 15 years in intensive care, and as a practitioner, since I have been doing various practices like qigong, meditation, and female Taoist practices for 15 years.

If you are interested in my biography and my journey in more detail, you can find it just by Googling my name. Or I have prepared a special guide for you, because those who already know me asked for advice on maintaining and improving memory. And this is easily done by training your sense of smell. I have prepared a guide for you where I explain why we lose our sense of smell first. Our sense of smell becomes less sharp. We don't distinguish scents as easily. This starts to appear with age, and not even at a very advanced age; sometimes it begins at 40 plus. We can check and diagnose this because our sense of smell is like a marker of our brain health. Conversely, when we start to lose our sense of smell, it is a sign of aging and neuroinflammation of the brain. That is why I have prepared this guide for you, where I explain this in detail, talk about the research I rely on, and accordingly, give life hacks on how you can train your sense of smell and thus slow down brain aging and train your memory. This guide is located under this video. And also inside this guide, there is a more detailed description about me as well.

And I have also prepared a meditation as a gift for you. And for those interested, you can go to my bot to claim the meditation. This is also one of those meditative directions where we engage in such self-regulation processes. How to trigger the process of self-regulation in the nervous system? Through tuning in with yourself and through deep relaxation. This is what else you can look forward to.

That's why I decided to talk about this right at the beginning of the video so as not to forget. And now we move on to the actual main presentation. And we know that in order for us to do or achieve something in life, besides energy, we also need this motivation, an urge to act, some kind of initial stimulus and intention. And very often, it seems like we have some kind of intention, but for some reason, there is no strength to realize it. And I think there are two key factors behind this. First, we really have no strength left. That is, we might be in a state of chronic fatigue or exhaustion, and we brought ourselves to this state, perhaps through our lifestyle or something that happened to us. And we might want to get out of it, but there is no physical capacity to help us do so. And the second factor is when the physical state seems fine and isn't suffering, and everything is normal with our hormones, vitamin levels, and micronutrients, but for some reason, we don't go and do what we feel we need to. And then, most likely, there is no honest contact with oneself, because there is someone else's desire that we saw and adopted as our own, but we don't want to realize it because it is not our soul's true intention. And then we realize that there is no honest contact with ourselves, that I am deceiving myself. Because if there is honest contact with oneself and a response from the body, then the body does not lie; it truly gives resources, it ignites, and we go and do something.

And it is very important to distinguish between these two points. And to distinguish them, you need to look at how this chronic fatigue arose, what complaints are behind it, and how long we have been heading toward this. Yes, yes, you can ask yourself how long I haven't wanted to do something, and after what event this appeared. That is, is there any true cause that lies behind this. And again, you can go into a state of silence, mm, meditation, and ask yourself that honest question there: what is it, really, that I want? What is the internal response? That is why it is so important for us to train our attention. To return it to those moments, to those feelings that are truly important to us, so as not to lose this true contact with the body.

Because if we see that we are getting stuck on something during the day, if we know how to manage our attention and we have trained ourselves to do so through meditation, we can quickly shift that attention to where I really need it, and not get distracted. And therefore, I think it is important to start the day in the morning in such a way as to maintain this true contact with oneself and read one's own state.

I woke up tired. Maybe I need to breathe right now, or do some practice to give myself strength. Maybe I need to slow down a little and not rush, so I can step into this day. Don't pick up your phone, don't read any information or thoughts, otherwise you won't be living your own day. You'll get caught up in the social program immediately; stay in touch with yourself to understand what your body actually wants and live from this inner connection, without jumping straight into society. These first 30-40 minutes are crucial for producing our hormones, for producing dopamine, our action hormone, and for producing serotonin.

Therefore, if you breathe during this time, look at the sun, have breakfast calmly, and stay in touch with yourself without gadgets, you will truly start your day centered. And, of course, our brain is constantly working. Even though the brain accounts for only 2% of our total body weight, it consumes about 20%. Sometimes 30% of all the energy we need. It is believed that if the overall energy production in the body drops by even 10-15%, the brain is the first to suffer, which manifests as brain fog, reduced concentration, memory loss, and symptoms of chronic fatigue. In essence, our brain, being in this state of metabolic and nutritional deficit, begins to signal to us that something is wrong. And it is important to recognize this. And this is the beginning of a certain mitochondrial dysfunction. What is mitochondrial dysfunction? Our mitochondria are ancient bacteria that once integrated into the cell and became part of the organism, but are not producing enough energy. The fact that they are bacteria has been proven.

They have their own mitochondrial DNA, they have two membranes: one is their own bacterial one, and one is a wall acting as a boundary from the host.

They divide in a specific way, not like our cells do. There is a slightly different genetic mechanism there. And that is why this is indeed a type of bacterial cell that has become part of our organism. And it is exactly what reproduces all our energy in the form of these ATP molecules, this energy equivalent. And when there is not enough of this energy, so-called mitochondrial dysfunction occurs, which is a failure in the mitochondria's work. According to the latest data, there are studies suggesting that all our behavioral and mood disorders are essentially mitochondrial dysfunction. It used to be thought that this was a rare genetic issue, but now we understand that it is simply part of the fact that if the body suffers energetically, the brain is the first to suffer because it receives the most blood flow and nutrition. That is why we see this in terms of impairments in cognition, memory, and functions. Covid-19 really highlighted and brought this to light, because during that whole Covid period, the b

processes. How to trigger the process of self-regulation in the nervous system? Through tuning in with yourself and through deep relaxation. This is what else you can look forward to.

That's why I decided to talk about this right at the beginning of the video so as not to forget. And now we move on to the actual main presentation. And we know that in order for us to do or

achieve something in life, besides energy, we also need this motivation, an urge to act, some kind of initial stimulus and intention. And very often, it seems like we have some kind of intention, but for some reason, there is no strength to realize it. And I

think there are two key factors behind this. First, we really have no strength left. That is, we might be in a state of chronic fatigue or exhaustion, and we brought ourselves to this state, perhaps through our lifestyle or

something that happened to us. And we might want to get out of it, but there is no physical capacity to help us do so. And the second factor is when the physical state seems fine and isn't suffering, and everything is normal

with our hormones, vitamin levels, and micronutrients, but for some reason, we don't go and do what we feel we need to . And then, most likely, there is no honest contact with oneself, because there is someone else's desire that we

saw and adopted as our own, but we don't want to realize it because it is not our soul's true intention. And then we realize that there is no honest contact with ourselves, that I am deceiving myself. Because if there is

honest contact with oneself and a response from the body, then the body does not lie; it truly gives resources, it ignites, and we go and do something.

And it is very important to distinguish between these two points. And to distinguish them, you need to look at how this chronic fatigue arose, what complaints are behind it, and how long we have been heading toward this. Yes,

yes, you can ask yourself how long I haven't wanted to do something, and after what event this appeared. That is , is there any true cause that lies behind this. And again, you can go into a state of silence, mm, meditation, and

ask yourself that honest question there : what is it, really, that I want? What is the internal response? That is why it is so important for us to train our attention. To return it to those moments, to those feelings that are

truly important to us, so as not to lose this true contact with the body.

Because if we see that we are getting stuck on something during the day, if we know how to manage our attention and we have trained ourselves to do so through meditation, we can quickly shift that attention to where I really

need it, and not get distracted. And therefore, I think it is important to start the day in the morning in such a way as to maintain this true contact with oneself and read one's own state.

I woke up tired. Maybe I need to breathe right now, or do some practice to give myself strength. Maybe I need to slow down a little and not rush, so I can step into this day. Don't pick up

your phone, don't read any information or thoughts, otherwise you won't be living your own day. You'll get caught up in the social program immediately; stay in touch with yourself to understand what your body actually wants and live from this inner

connection, without jumping straight into society. These first 30-40 minutes are crucial for producing our hormones, for producing dopamine, our action hormone, and for producing serotonin.

Therefore, if you breathe during this time, look at the sun, have breakfast calmly, and stay in touch with yourself without gadgets, you will truly start your day centered. And, of course, our brain is constantly working. Even though the brain accounts for only 2%of

our total body weight, it consumes about 20%. Sometimes 30%of all the energy we need. It is believed that if the overall energy production in the body drops by even 10-15%, the brain is the first to suffer, which manifests as

brain fog, reduced concentration, memory loss, and symptoms of chronic fatigue. In essence, our brain, being in this state of metabolic and nutritional deficit, begins to signal to us that something is wrong. And it is important to recognize this. And

this is the beginning of a certain mitochondrial dysfunction. What is mitochondrial dysfunction? Our mitochondria are ancient bacteria that once integrated into the cell and became part of the organism, but are not producing enough energy. The fact that they are bacteria has been proven.

They have their own mitochondrial DNA, they have two membranes: one is their own bacterial one, and one is a wall acting as a boundary from the host.

They divide in a specific way, not like our cells do. There is a slightly different genetic mechanism there. And that is why this is indeed a type of bacterial cell that has become part of our organism. And it is exactly what

reproduces all our energy in the form of these ATP molecules, this energy equivalent. And when there is not enough of this energy, so-called mitochondrial dysfunction occurs, which is a failure in the mitochondria's work . According to the latest data, there

are studies suggesting that all our behavioral and mood disorders are essentially mitochondrial dysfunction. It used to be thought that this was a rare genetic issue, but now we understand that it is simply part of the fact that if the body suffers

energetically, the brain is the first to suffer because it receives the most blood flow and nutrition. That is why we see this in terms of impairments in cognition, memory, and functions. Covid -19 really highlighted and brought this to light, because during that whole

Covid period, the body spent a huge amount of resources on an immune response. An immune response is protein . So, all the protein was going toward the immune response. But protein is also what makes up our neurohormones.

That’s why depression became so prevalent during Covid, and memory was impaired. A person’s cognitive state was not what it used to be. Behavior was affected. Because for survival, these things aren't really necessary.

Other functions need to be prioritized for survival. And that is why protein metabolism failed so significantly during Covid. This was evident in all of our mood-related functions. We were lacking the serotonin for our mood; melatonin is synthesized from it, so we

lacked sleep, sleep was disrupted, and even now, this post-Covid tail persists . There is more and more research showing that this hidden inflammation in the nervous system and in the blood vessels, due to a lingering autoimmune component, continues, and that is why

cases of mitochondrial dysfunction are on the rise. Because the virus essentially blocks cell function; it blocks the cell's immune response via the mitochondria and prevents us from producing enough energy. And we start living in a slight energy deficit,

trying to adjust and adapt to it. And what is behind all of this? First of all, the viral inflammation also impairs GI tract function, gut and stomach function deteriorate, and the absorption of vitamins, minerals, and proteins, which we need so much for

brain function, worsens. Everything should be arriving in abundance, in surplus, so that brain cells can be preserved and remain alive. If something flows to the brain in a deficit, a command is immediately given to the cells that there are too many of

them, we can't feed them all, and some cells may die off. The brain reacts very quickly to a deficit. Studies were conducted where they took people with chronic fatigue. And 80%of these people had deficiencies in key B vitamins.

After personalized correction—meaning when the correction was performed exactly as needed—over 16 weeks, their impaired functions were restored.

And it is believed that if these ingredients for energy synthesis are lacking, energy production drops by 30-50%, meaning it is practically cut in half. And that's it. Again, the brain is the first to suffer from this.

What are these ingredients? First of all, these are B-complex vitamins. We have what is called the Krebs cycle, an energy cycle, where ATP is produced in the cell, which we need. And these processes are supported by eight key

vitamins, primarily B-complex vitamins. That is B1, B2, B3. They are key in these processes. We also need CoQ10 for this. It is necessary for the entire energy chain to work. And we really need carnitine, because it acts like a

shuttle, dragging fatty acids inside so energy can be produced from them. Therefore, when we are deficient in these substances, our energy resources begin to suffer. And we easily become deficient in these substances because modern food is already depleted of

vitamins, and if you are a vegetarian or raw foodist, you get even less because there is less variety anyway.

Furthermore, if the gastrointestinal tract isn't working well—reflux, belching, heaviness after eating— everything is absorbed worse, and again we don't get the vitamins and minerals we need. Stress increases their consumption, and we don't get enough.

And then there's our beloved refined sugary food, which essentially steals these vitamins, because carbohydrate metabolism requires a lot of B1 to process it. Plus, refined food itself doesn't contain it. And so the cycle closes. We eat food that doesn't

contain these vitamins. Plus, recent studies show all vegetables are now 50-60%depleted of vitamins. They don't contain the amount of vitamins we need unless we grow our own food in the garden. And it turns out we are eating food that doesn't contain them. We are

eating food that requires an increased consumption of those very vitamins. Plus, we have increased vitamin consumption for detoxification. We don't have enough, but we need these precious vitamins to produce energy, and they just aren't there. And we are

also just as deficient in microelements , especially magnesium. Magnesium is heavily involved in carbohydrate metabolism, so we need extra magnesium because it gets used up when we are stressed or eat too much sugar, and it's a cofactor for 600 biochemical

reactions in the body. And it is also critically important in this energy production cycle. Therefore, major mitochondrial dysfunctions—depression ADHD autism dementia Alzheimer's schizophrenia, psychiatric disorders, anxiety states, and increased anxiety with fears or panic attacks. Behind all of this lies mitochondrial dysfunction

and brain function that we can actually support. And first of all, we can pay attention to our deficiencies. We can check our iron levels. Optimal ferritin is at least 40-50 for women. For men, things are usually simpler with

ferritin, but for men, it should be no less than 120-150. B12 should be in the optimal, middle range, at least 500-600 . If it is higher, say 700-800, that can be a false positive, high B12 can be caused by other reasons that also

need to be looked into. Why does it seem like mitochondrial dysfunction is behind everything? Well, the disorders can be different—depression, addictions we can't overcome, evening binge eating, anxiety. Because, again, when we were being formed as embryos, our mitochondria were being formed as

well. Mitochondria were passed down to us entirely from our mother. And some of those mitochondria could have already been damaged. We have what are called locus minoris, or weak spots.

And different parts of our brain can have slightly different energy supply levels. And if someone's weak spot happens to be the hippocampus, they might develop dementia and memory impairment earlier. If someone has issues with their prefrontal cortex or

frontal lobe, they may struggle with control, have attention deficit disorder, and so on. So, each of our zones is responsible for a certain function, and it can be weaker from the start. And therefore, even a slight energy deficit there can immediately

manifest as some kind of disorder. So, there might be a small genetic predisposition, but beyond that, it's epigenetics. Remember, we once talked about how only 10–15%is genetics.

That is, what is built into us and can potentially manifest. Everything else consists of factors we can influence.

Sleep, breathing, nutrition, mindset, and stress levels. These are all things that will trigger the way our genes work inside. And that is why there are factors—if, for example, we are deficient in certain elements, cofactors, or helpers for biochemical

reactions, it can trigger malfunctions in our organs. And I mentioned carnitine, the shuttle that pulls fatty acids into the cell for energy production. Well, 80%of people with depression had low carnitine levels, and the same applies to chronic fatigue

. So, literally just replenishing carnitine helps us cope with that chronic fatigue, chronic muscle pain, and brain fog. Sometimes you just need to address specific deficiencies, and we will feel better. And we can improve this not only with supplements. Take

the prefrontal cortex, for example, if it's suffering. This involves both depression and our attention, or attention deficit. What can we do?

Meditation. Meditation boosts the prefrontal cortex. It increases the density of gray matter, which typically decreases in volume with age. And I mentioned that Tibetan monks and Tibetans in general have the lowest rates of dementia and Alzheimer's disease due to their regular meditation

practices. Because meditation practice also triggers the activation of the autonomic nervous system. This is our balance between the sympathetic and parasympathetic systems. This means our calm, relaxation, proper GI tract function, and good absorption of the nutrients we consume. Autonomic balance

is, in fact, coherence—the harmonious functioning of the heart and nervous system. Plus, the vagus nerve provides us with a state of empathy. That is, we communicate better with people, we get less irritated, we argue less, we have better relationships, and again, we

become calmer. And if we are calmer, we have lower levels of cortisol, the stress hormone, which means less chronic inflammation is triggered inside us, because there are always some inflammatory processes going on within. And if we fuel them with stress

and cortisol, they get bigger and stronger. And if they exist, then this inflammation from the gut essentially becomes inflammation in the brain.

Neuroinflammation. This is a single system, connected through the blood-brain barrier. At the nerve level , there is a direct transport of neurotoxins to the brain, like alpha-synuclein in Parkinson's disease or beta-amyloid. So, we really have a single interconnected system: the

gut-brain axis. I think many have heard a lot about this. And therefore, problems in the gut—bloating, indigestion, constipation, reflux—are already some initial signs of neuroinflammation in the brain. That is why it is important for us to restore gut function. And without anti-stress

tools, we cannot do this. The second important factor is walking. When we walk in an aerobic mode, meaning we walk fast enough to talk, but without getting short of breath. As a rule, at this moment the heart rate is between

120 and 140. This is considered aerobic exercise. That is, when we have enough oxygen, our mitochondria work well, they begin to merge with each other, old and sick mitochondria die off, and new ones are formed. This is exactly

what we need. Plus, when we walk, carbon dioxide is produced. Modern humans live in a state of carbon dioxide deficiency because we often breathe shallowly, and our diaphragm doesn't work well if we don't pay attention to it, don't massage it, and

don't work on it. And if this happens, with frequent shallow breathing, our blood vessels are often constricted because carbon dioxide influences the relaxation and dilation of vessels.

Therefore, when arrhythmias and high blood pressure arise with age, and atherosclerosis starts to stem from this—precisely from this vascular neuroinflammation, among other things —these are not just diseases of old age, but diseases resulting from the fact that we move even less and, from

the start, were breathing incorrectly, and continue to breathe incorrectly and shallowly. As soon as we restore calm, infrequent breathing—four breathing cycles per minute at rest—our carbon dioxide level is naturally restored, vascular tone improves, and blood flow to the brain and all other organs is

restored. The diaphragm is our second heart. When it starts working well, blood flow to the heart improves. In turn, the heart begins to work with less strain, reducing the risks of heart attack and the development of arrhythmias. And this is all

interconnected. During a walk, our body releases extra carbon dioxide, which in turn improves blood flow. You may have noticed that when there's a tendency for blood vessels to spasm or blood pressure to rise, taking a short walk —even just 20-25 minutes at a steady

pace—improves oxygenation, both in the blood and in the tissues. Plus, the carbon dioxide causes blood vessels to dilate, and that unpleasant sensation begins to fade away. The same thing happens when we breathe in a specific way to activate the parasympathetic

system, where the exhale is longer and slower than the inhale. This is because we have parasympathetic fibers located in the lower parts of our lungs. And when we fully inflate these lower sections with deep breathing—not forced, but slow, smooth breathing

where the exhale is still longer than the inhale—we activate those parasympathetic fibers, which provides a natural effect. That is how our autonomic nervous system works. The pulse naturally slows down, blood pressure naturally drops, and when the parasympathetic system is activated,

bile flow, gut motility, and the production of digestive enzymes all improve. Carbon dioxide also improves the function of all enzymes and biochemical reactions, including digestive enzymes. Furthermore, carbon dioxide facilitates the absorption of iron. Therefore, when we are stressed

and trapped in a pattern of shallow breathing—which is exactly how modern people breathe under stress—the absorption of all nutrients, including protein and iron, suffers. And without iron, we cannot have normal energy metabolism. Without iron, oxygen cannot properly reach the cells either.

Everything is highly interconnected. It all starts to wind into a chronic knot, where a person shows up with high blood pressure, heart rhythm issues, poor digestion, and a sluggish gut. For example, they might come to me as a

neurologist for memory issues that have been building up for 10 or 15 years. These processes were unfolding for 10 to 15 years before we saw the tip of the iceberg. These symptoms are all interrelated; they are not isolated.

The point is to see this cause-and-effect relationship that unfolds over time. I am a doctor who looks at these connections. I am not interested in the tip of the iceberg or individual symptoms. I understand that behind memory loss lies this, that, and

everything else. Each person may have their own sequence of events and prior conditions, which have now led to this final state—some sort of endpoint, or heaven forbid, neurodegeneration like dementia, Alzheimer's, or something else. That is why we see that there are

so many factors behind this. And the deficiencies behind this, as I mentioned earlier regarding substances, are also important. For example, a simple zinc deficiency. A zinc deficiency occurs very often. Moreover, a zinc deficiency is found in 80%of people with depression and 90%of people

with anorexia. Because we start stress-eating. A zinc deficiency distorts taste. We crave even more sweets. When we eat a lot of sweets, certain mechanisms block the action of zinc and the production of serotonin, the mood hormone. See, yes, how

paradoxically everything is arranged for us. That is, we seem to want to soothe our mood with sweets, but in doing so, we further reduce the amount of serotonin, from which, in fact, this feeling of a normal mood, multitasking,

and everything else is born. And with a lack of zinc, our memory and our emotions suffer. Furthermore, functional MRI studies, which examine specific areas of the brain, show that our hippocampus suffers. The hippocampus is, in general, the area

responsible for memory. It is the very first to suffer when nutritional processes are disrupted or when there is a disturbance in oxygen delivery to the brain. This memory area suffers first. But the good thing is that this process is reversible. And there are

many studies by Dr. Bredesen on dementia and Alzheimer's, showing that even in the early stages of dementia or Alzheimer's, with the right protocols, when we account for the underlying cause—because neither dementia nor Alzheimer's has a single cause, so

there cannot be a single drug that solves it. Behind this could be inflammation, the gastrointestinal tract, deficiencies, or some toxic processes. And when we find the cause and work with it, we solve it. But the key thing I want to get across to you

is the deficiencies that we can fix. We can improve gastrointestinal function through stress-relief tools and walks.

I said that aerobic walks improve blood flow, including to the intestines, and bile flow improves. Plus, during an aerobic walk, the function of the microflora improves. There are studies showing that just regular aerobic walks ......improve the composition of the

microflora in 3-4 months. So, we have tools in our hands. Breathing practices have been proven effective; there are many studies on them. If you're interested, go read about them. I also have a huge number of studies on breathing practices in my Telegram

channel, where I show that 15 minutes of practice a day reduces stress levels , balances our autonomic nervous system , and improves digestive tract function . Many of my students have written: " Reflux is gone, bile flow has improved,

digestion has improved, and constipation has disappeared." These are tools that are truly in our hands, but because they seem simple, natural, and everyone talks about them, we don't actually do them. And the key thing is that you need to start doing them. You

need to start doing 15 minutes of the practices that are at hand, which you know, and immediately note your state before and after the practice, because it will be 100%different. So, with a zinc deficiency, in addition to decreased hippocampal activity and

memory impairment, there is also a disturbance in GABAergic regulation. This is a disruption of inhibitory processes in the nervous system. That is, it is harder for us to calm down, it is harder for us to slow down, and

we think, "Oh, I'm just an anxious person." But perhaps there are some deficiencies behind this, because zinc is also responsible for converting vitamin B6 into its active form, and without vitamin B6, magnesium works poorly, and all these systems we talked

about function poorly, including energy production, detox, and everything else. Therefore, especially if there are already risks of Alzheimer's, which can now be determined by the apolipoprotein gene, if there is an inflammatory E4 copy, especially in women, there is a

higher risk of developing Alzheimer's dementia. Therefore, we need to be attentive and monitor all deficiencies, and use all these preventive tools we talked about: breathing, walking, and quality sleep. Sleep according to your biorhythms; don't fool yourself.

Regarding sleep, we should lie down and fall asleep before 11:00 PM, because neurotoxins are fully cleared only during the first deep, high-quality phase of sleep. Neurotoxins are also cleared during good physical exercise.

Otherwise, we cannot clear toxins from the brain through this special lymphatic system, which is only active during deep sleep and specific phases.

Why did it take so long to discover this? Because all those studies were done on cadavers, and it only exists in a living person. And it is during deep sleep that neurotoxins are drained from the brain through special channels. If

we do not sleep normally, soundly, and deeply from 11:00 PM to 2:00 or 3:00 AM , the toxins are simply not cleared.

And therefore, it is believed that there are people with a genetic risk from this E4 copy, and there are people who have, let's say, disrupted their sleep and do not sleep well. Their risks are the same. So much for

genetics and epigenetics. Identical Alzheimer's risks if sleep is disrupted . And conversely, yes, if people even with a genetic predisposition to Alzheimer's dementia normalize their sleep quality, work with anti-stress tools, and practice meditation, they significantly reduce the likelihood of

developing Alzheimer's dementia. Another important factor we must monitor, especially if there are risks or precursors to neuroinflammation, or if there are already some symptoms, is homocysteine. This is a substance that we can also check in the blood. It is

an intermediate metabolite. I won't go into the details now. Just as a risk criterion. It is best to keep it optimally within the range of 5 to 7 in test results, or even up to 6 according to the latest data, because when it

exceeds 7, our risks of neuroinflammation, Alzheimer's dementia , and vascular risks of heart attacks and strokes increase. So it is a very provocative substance. It should not be present in large quantities. The best thing is that we can also influence

homocysteine. As a rule, it is linked to deficiencies in active vitamins B6, B9, and B12. And these are all correctable issues. The main thing is just to know and remember this. Friends , since we have such a condensed format

today, I want to show you various aspects of how our brain works and what influences it. Therefore, I am giving them to you as separate ideas. But if you want to delve deeper into any topic , you can always do so additionally.

And there is a lot of information available, including in my Telegram channel. And you have probably often heard that the brain works at 5-9%of its functionality, but for some reason, it consumes so much energy. Somehow this story doesn't quite add up, but I

think behind it lies the story of neurogenesis and neuroplasticity—that is, the creation of new transmitters and communication channels, and when one part of the brain takes over the function of another. And this neuroplasticity tends to be lost with

age. And it is believed that only two things can continue to develop it. And you have often heard about reading books, solving crosswords, or learning new languages. They say that these things don't actually train neuroplasticity or increase the

thickness of the cortex. But meditation does; it actually increases the thickness of the prefrontal cortex. And the prefrontal cortex is the master in our head. It is responsible for critically important decisions. It is responsible for critical thinking in

general. It prevents us from taking an impulsive step or showing an emotional reaction. And the second factor is playing musical instruments. Especially if you haven't done it before, because this involves both hemispheres, our corpus callosum, a lot of

cross-connections, and this is what continues to develop us. Especially if a child played in childhood, their neural connections are already a bit different. Perhaps, by the way, my piano playing in childhood influenced my memory, among other things. But I

notice that if I try to play something, some musical instruments, it’s a real challenge for the brain because that coordination and those connections aren't there yet. And I imagine how many connections must develop for some truly beautiful music to come out

synchronously. Another important point. When we talk about attention deficit hyperactivity disorder (ADHD) in adults —which has actually appeared in children too—it’s a lack of dopamine and often a lack of serotonin and GABA inhibitory mediators. And, once again, behind this is inflammation

in the gut, which also became activated after COVID. Our specific lactobacteria produce GABA, while streptococci and enterococci produce serotonin. In general, 80%of our neurotransmitters are produced in the gut. And when we see this attention deficit, as a rule,

it is caused by a dopamine deficiency. And most people with a dopamine deficiency are told according to social templates: "Do as I do, and you’ll succeed." And from this arises emotional frustration and self-depreciation, because everyone else is doing it, but for some reason,

I can't. But first, you need to correct the gut function, because there is a process of chronic inflammation going on, and butyrate production is often impaired there. This is a type of butyric acid that can also be taken as

an additional supplement. These are short-chain fatty acids that are needed to support our microflora. And probiotics, by the way, don't really work here, because probiotics are also a provocative topic. They can activate pathogenic flora even more; metabiotics work better, especially high-quality

ones, i.e., products already derived from probiotic flora that truly influence signaling and the transmission of impulses from the gut onward. So, while food with beneficial probiotic flora generally works if you tolerate dairy well, again, if there is already chronic inflammation and

increased gut permeability, you usually have intolerances to gluten and dairy. So that is also a separate, major topic . We won't go into detail right now.

But the point is that, yes, sometimes for certain periods we need to exclude gluten and dairy to get out of this inflammation and break this vicious cycle. Later, when the gut barrier has recovered, we can return to all foods,

but sometimes as a therapeutic strategy , this also works. It works as a therapeutic strategy, including good metabiotics to restore intestinal microflora, along with breathing exercises, abdominal manipulations, aerobic walks, and quality sleep. Once again, if there is no quality sleep or

good sleep onset, everything else will be at a deficit. And, of course, our time spent on gadgets. Screen time, when we look at them, reduces the density of our dopamine receptors, meaning it reduces the number of seats for the hormone dopamine to sit on to

create a signal. And imagine what is happening with our teenagers and children. Of course, they can no longer sit still and read any long text. The same thing is starting to appear in adults. Therefore, yes, a dopamine detox, a gadget detox, especially in

the evening before sleep, at least 2 hours before bed, ideally on weekends, is what restores our brain function.

This is what increases stress resilience. This is what lowers the level of the stress hormone cortisol.

You see, when the stress hormone cortisol is consistently slightly above the threshold, it becomes easier for some provocation to trigger a reaction.

That is, a situation arises. It is easier to lose our temper, easier to get angry, easier to start shouting, or conversely, when cortisol is already high in the blood, a small addition leads to increased blood pressure, anxiety, or a panic attack. So the

premise for this is already there, please. And ideally, no screens during meals. We need to feel satiety and the process of slow chewing. When we chew slowly, more is absorbed, digestive enzymes are produced better, and bile flow occurs more effectively. All these

processes go much easier. And when we get distracted by this, we also fail to restore our neurohormone levels at that moment. Therefore, if we are tired and need to recover, get up, take a break, sit down, and meditate for 15 minutes

in silence; you will return your levels and serotonin concentration to normal. And, of course, if this is a long-standing problem, we also have certain supplements that we can use to replenish. The same goes for tyrosine, from which dopamine is synthesized, and

5-HTP for serotonin. We have certain resources that we can also use to help ourselves. This is what we mean when we talk about physics, and we have what we started with—the emotional component —when there is no contact with

oneself, I drive myself, I overwork, I do what I don't like, and I sleep poorly. And because of that, I really don't want to live or do all of this anymore. And, as a rule, this can become the foundation for some kind of

depressive state. When we talk about psychosomatics, it involves both the body and the psyche; the body gets involved because at a physical level, there are real substrates and deficiencies, like low serotonin in depression or low dopamine in ADHD. So,

it all gets connected. Furthermore, behind this is poor digestive health, and behind poor digestion is general stress and the burnout we’ve brought upon ourselves. And another critically important micronutrient is magnesium.

I’ve already mentioned that it is a cofactor for most reactions, but magnesium is also, naturally, an antidepressant and an anti-anxiety agent. And 80%of people are deficient in it because blood levels are not indicative. Blood is the river of life.

It pulls everything it needs from tissues until the very end to keep the body functioning. The true concentration of micronutrients can be seen in red blood cells. But where do we have a test for magnesium in red blood cells? For now, nowhere, only in

scientific laboratories. Therefore, we understand that most people, especially when we are stressed or eating carbohydrates, are 100%deficient in magnesium. So, if you have no contraindications, you can consult a doctor. Magnesium deficiency must be addressed. Magnesium effectively lowers the level of cortisol, the hormone of

stress and inflammation. Magnesium normalizes serotonin levels, the mediator of our mood. Magnesium reduces neuroinflammation in the brain. It improves insulin receptor sensitivity, as insulin resistance is a frequent problem now. Meaning, glucose is in the blood, but it doesn't enter the cell.

And there are many factors behind this as well. And insulin resistance is also a trigger for atherosclerosis and Alzheimer's dementia. Therefore, on one hand, if a person lacks resources and is in chronic fatigue, they need to be given those resources and have their

deficiencies covered. Secondly, one must slowly exit this stress by restoring their sleep schedule. Next, yes, it is very important that we practice breathing techniques and go for walks. Breathing practices serve as training when we reach breath holds of

40–50 seconds or more, with cyclical repetitions 2–3 times a week, using a personalized, correctly performed training plan. This is also important, because if we perform breathing exercises incorrectly, we can cause ourselves more harm. Therefore, it is important to start correctly, safely,

and maintain this kind of safety protocol. Furthermore, to achieve a long breath hold, you need a prepared body, trained respiratory muscles, a conditioned diaphragm, and a specific mindset to keep the breath hold calm.

Therefore, meditation practices are exactly what help us in this by calming the mind. Physical practices, walking, and breathing exercises in general are aimed at training respiratory muscles, helping us reach the physical state of the body that allows us to move on to

truly therapeutic hypoxic training. That is, when we hold our breath, an oxygen deficit occurs, which leads, once again, to what? To the death of diseased mitochondria and the formation of healthy ones that produce new offspring, giving us more energy and

reducing the risks of developing chronic diseases. These hypoxic training processes activate the memory, the genetic memory of mitochondria, which allows for reducing insulin resistance and absorbing glucose directly into the cell without insulin.

Because mitochondria lived in various conditions, both when there was little oxygen and when there was a lot of oxygen. And with the help of certain practices, we can activate this genetic memory and their function within them.

And when we do breathing practices, we train our heart, our blood vessels, and our autonomic nervous system, reducing weather dependence and sensitivity, and lowering the risks of developing headaches, as well as coping with these headaches. If they are related

specifically to vascular factors, or tension headaches, then breathing practices are very helpful, just like relaxation practices. And overall, it increases our ability to adapt, because stress factors are not going anywhere.

Everything that changes around us is a stress factor, that is, something that knocks the body out of a state of stability. That which knocks the body out of a state of stability is a stress factor. And if we cope with it, then it

is eustress, that is, something that makes us stronger and trains us. If we do not cope with it, this is distress —some kind of illness, complaints, something that makes us even weaker.

Therefore, especially if there are already some issues with blood vessels, the vascular system's performance, blood pressure, or arrhythmias, then reaching certain breath-holding practices, with proper preparation for them, can help train the cardiovascular system. Because red blood cells start

to work better, oxygen is released better, blood flow improves, the need for this oxygen in the tissues simultaneously decreases, buffer capacity improves, and blood circulation to the brain and organs improves. And we know that in the modern world, perhaps the most precious

currency is our energy. When there is a resource, there is a desire to do something, and we do it, we manifest ourselves, and vice versa. But to move along this path, in my opinion, you need this internal work on yourself.

And when you know who you are, then you will no longer lose yourself; it is impossible to take this part of you away. And this inner exploration, when we go deep inside ourselves, in silence , in meditation—we slowly realize who

we truly are, layer by layer, peeling away all the husks, the ego, all our defenses, and all the views that formed over time and were built up very, very clearly and for a long time. Therefore, if we want to accomplish things in life

, we need to learn how to slow down and relax. Because when we slow down, we truly start doing things at our own inner pace. And again, if there is a task, we do it; if there are no tasks,

we let it go. Meaning we try not to worry about things not being done, not setting deadlines for ourselves, turning off those numerous notifications, and letting the mind truly rest amidst this whirlpool of information. And this is where we learn

to manage the impulse of our energy. Where to direct it, and what exactly, or who, is controlling me. Am I the one controlling my own attention? Am I actually directing it toward what I need, or is someone else still

controlling my attention? This is a very important point, which you can also train through self-observation, because there is a certain law of conservation of momentum, a law of conservation of energy. Everything I send out into this world, in one form

or another, sooner or later returns to me. But if my system is not being acted upon by external impulses, then everything inside me, my inner impulse, is preserved. That is, on a psychological level, all my inner emotions, feelings, intentions, and

actions continue to live inside me if I haven't directed or transformed them into something, and as they continue to live within me, they keep moving. What do I mean by that? For example, aggression that is suppressed and unlived. It must manifest in my body in

some way. It will show up as a tension that I try to hold back or hide. It could be an inner tension in the form of unexpressed anger. If there is unexpressed joy inside me, it might manifest as a kind of longing.

Therefore, if we become a closed system —meaning we don't exchange easily with the outside—then inside us, whether we realize it or not, certain processes will still take place. And through the unconscious, they will manifest as illnesses, pains, unpleasant sensations, emotions, and

feelings, which the unconscious brings to the surface so that we can feel and understand them. Meaning, what does this experience mean for me right now?

That is why it is so important to understand what I am essentially putting out into this world, what impulse I am generating, what kind of message or motivation it carries, and what it means for people. Therefore, it is very important to always check in

with this inner motivation of yours. We started with the idea that motivation is, in fact, an urge to take action. So , what is my inner urge to act, is it for the good, and what is its purpose?

What is it for? Because every impulse of mine, every intention, will not just vanish into the void. It will inevitably lead to some kind of action, to some kind of result. Whether I realize it or not, that is just how it

works. Well, at least that’s what I think, that’s how I see it from my own experience. Therefore, any impulse will either be transformed, or somehow balanced out, or it will come back to us in some way. If I am angry and

direct that anger at someone, then in all likelihood, it will come right back to me. If I am in meditation, in a blissful state, and I direct this impulse of insight toward some inner source, then it returns to me as a kind

of inner blessing. In nature, everything strives for equilibrium, for a certain balance. Even in our autonomic nervous system, it is vital to have a balance between the active sympathetic part and the parasympathetic part. If we are hyperactive, we become overstressed. If

we are not active at all, we are passive and unable to do anything. So, this balance is important in everything . And this is what gives rise to the concept of coherence, that is, a certain internal harmony and

consistency in the functioning of the heart, nervous, and respiratory systems . Sensory information from the heart travels directly to the right prefrontal cortex. This means we know immediately what is happening in the heart, very quickly. That is why we

actually feel our heart, so to speak. And this area of the cortex is responsible for the present moment and for our perception of the here and now.

Therefore, if I live in the flow with my heart, I am living in the present moment without anxiety about what might happen—which is what my amygdala worries about—and without visual plans or images of what could occur.

There are far more sensory pathways going from the heart to the brain than in the opposite direction. It is as if it is more important to transmit signals from here than for the brain to control the heart. We always thought

the opposite, that the brain controls the heart and gives it commands on what to do. It turns out that by using certain practices, engaging specific areas of the cortex—those areas related to empathy are actually activated during meditation—and by

making certain eye movements or facial expressions, our social expression influences the heart through the vagus nerve, and vice versa. It is believed that when an embryo is conceived, we have, as it were, three ignitions. The ignition of life, the manifestation of

potential within us. And this first ignition is when the sperm actually meets the egg, when this embryo is formed, and further, when the mother and parents find out that there will be a child. And it is very important here

how they accept this fact, whether they are waiting for you. And this can be the first, most powerful psychological trauma. The second is when we are born —the umbilical ignition. It is believed that this essence, this life energy, this potential, is transmitted

through the umbilical cord. And if it wasn't allowed to be fully transferred —if the cord was still pulsing and was cut too early—then our supply of this vital force becomes, in a way, diminished. And we also work additionally with this in biodynamics.

And the third moment is the cardiac ignition. The heart ignites when the embryo is just beginning to form. There is a certain strip of tissue, and then it starts to appear, and from it, something begins to take shape. And as

soon as it has formed—there is even an interesting video online—there is total darkness, and as if from nowhere, a spark arrives, and the heart starts to work. So, first there is some kind of impulse, a source of this light of

life, and then the heart begins to beat . And when I was conducting some research on liquor, the cerebrospinal fluid, the fluid that circulates in the body, bathing our brain and spinal cord , nourishing it and removing toxins as

well. And, well, when a person is alive under a microscope, a large, special light microscope for studying cells, this fluid glows and the cellular structure remains intact. One hour after a person's death, the cellular structure is still intact. After two

hours, the light is gone under the microscope, and the cellular structure has deteriorated. It feels as if this source of life, this potential, is still preserved for an hour or two in the human body, like a transition, an

essence that departs, and then, that’s it. And from the perspective of osteopathy, I have listened to a person's rhythms, including during the process of passing away—that is, after the fact of death that we physically confirm as resuscitation experts. And furthermore, there is

indeed a certain long tide, meaning a connection to the source of life for about an hour. Then it's as if there are no sensations of a person's fluid energetic body at all. Yes, perhaps as a doctor I am saying some strange

esoteric things, but this is what I feel. And I felt it first. That is, I first felt my fluid body in meditation, its connection to a kind of long tide, a source of life that goes beyond the horizon. This is also a certain

respiratory cycle that we can feel. It is not a usual breathing cycle. It is not connected to it in any way. It is a kind of external sensation. And then I came with this question to my osteopathy teacher. Back then, I wasn't

studying biodynamics yet, I was only studying the basics of osteopathy. And he told me, "You are getting ahead of yourself as always, but fine, I will teach you." Yes. And he told me more about biodynamics, about all these

breathing cycles. It is believed that we are connected to the source of life, this long tide, which triggers this potency in us, that is, it moves inside us—there is constant movement of liquid, this fluid. And, by the way,

there is another video showing that inside, well, a flu virus, I think, it's studied how, when an external influence begins to affect it, its internal liquid structure also begins to change. It's also very interesting.

It directly proves this story of our connection, that which is inside us. This sort of potency, a liquid force, like a tide, an ebb and flow, that is constantly happening in the body. And the more relaxed we are, the more

naturally it happens. And conversely, yes, when we are tense, we don't let it flow, as if along its path, or, as we say, let energy circulate normally through energy channels. That is why when we, for example, get a massage or

are at an osteopathy session, we feel good, but when we get off the table and return to everyday life. In a week, all our patterns of behavior, mind, views, and habits return. And in the body, all the same blocks and muscle tensions

also begin to return. Therefore, it is very important for us to feel our heart , to feel gratitude within our heart.

We are our own support. And from this adult state, we can give ourselves what we perhaps did not receive in childhood . This is exactly how we experience emotions. That is, we do not merge with them. While being in a state of

resource, grounded, or in some kind of meditation, we sort of look at what is happening to us. We allow ourselves to experience these emotions without running away from them. Then we are in honest contact with them. And our heart

, it is about love and wholeness. Whereas the nervous system is a bit about separation and fear, about our reactions. And it is very important to harmonize these processes within ourselves. And it is inner silence that triggers the harmonization of these

processes. This living stillness, such a deep inner state of silence and peace , in which everything actually exists.

There is already an inner movement, there are all the patterns for self-healing, for tuning into your own source of health within. And the processes of coherence, that is, the processes of the harmonious work of the nervous and cardiovascular systems,

also help us in this. There is such an indicator as heart rate variability. It is very important. It tells us that the heart does not beat in a monotonous way , but that it has its own variety of

beats. And the higher the heart rate variability, the healthier we are. And with age, it naturally decreases, but we can preserve and maintain it, including through coherent practices.

And normal heart rate variability is determined by the balance of the sympathetic active part and the parasympathetic, balancing part of the nervous system. That is why assessing heart rate variability in all these trendy gadgets, like WHOOP, Oura, all

these rings, is used to characterize stress levels, because it shows the balance in our sympathetic and parasympathetic nervous system activity . And so, when we activate heart rate variability, we naturally trigger self-regulation processes. At this moment, the nervous system does the

work needed for recovery on its own. We , in a way, just don't get in its way.

It is not quite relaxation. When we are in a coherent state, we are alertly relaxed, meaning we are active, our mind is clear, and our heart rate doesn't have to be very low. It is not like in the parasympathetic state. We

don't just calm down and slow down; rather, we are in a very creative state . And it is known that our heart rate patterns change under the influence of emotions when we are in negative emotions. Especially feelings of guilt,

which activate inflammation and lower our immune defense. And that is why I say that a sense of guilt is a direct road to illness and death. And conversely, positive emotions make our heart contraction patterns more correct , more harmonious. In other words, the

emotion we experience is immediately reflected in how our heart beats. And this is reflected in heart rate variability, and therefore, prognostically, in the level of our health and the restoration of self-regulation. So, when we are in negative emotions, they look like

chaotic heart contraction patterns. But when we are in a state of gratitude, these are very harmonious heart contraction patterns. And so, by changing your emotional state, your state of mind—why I so often say that the cortex, again, is the king in your

head—the cortex sends the impulse for hormone function. The cortex sort of dictates our energy level, how much energy our thyroid gland and mitochondria will provide. At the cortex level, my state of mind determines what I want to do today and

where I want to direct that energy so that I have it. Do I have a true goal and motivation for where to direct this energy? And then this command is sent further down to the hormones. And if my

emotion is truly one of creation, of gratitude, a certain harmonic activity of the heart begins. The heart sends many signals to the mind, to the cortex , yes, to the brain. Then, from there, a command is sent for hormonal activity

, for the production of thyroid hormones. They give the command via T3. That is, like, gas for the mitochondria . Let's act. Here is your mitochondria energy. Work, please, give us the resources to carry out what I have

conceived with gratitude and joy. And conversely, yes, I am in a state where everything is bad, I cannot get out of this guilt, nothing works out for me, I don't know what to do, I have no mood.

That’s it, the heart pattern is disharmonious, and the breathing rhythm immediately changes; it becomes disharmonious. The cortisol level in the blood is higher, inflammation is higher, as is the heart rate and blood pressure. I am physically feeling really bad. I physically really have no

strength. What initially triggers this reaction? And precisely when the heart pattern is incoherent and heart rate variability is disrupted, at that moment, there is disharmony in the function of the sympathetic and parasympathetic nervous systems. Why can we influence this in two ways? On

one hand, by changing the emotional state, gratitude practices immediately engage our empathetic side and activate the vagus nerve. This is also proven from a physiological standpoint. Or by breathing. That is, we change the breathing pattern. The breathing pattern immediately changes the heart

rate variability as well. We have conducted a great many studies with a cardiac sensor. I have shown them directly as well. A cardiac sensor is attached, and the students perform various breathing practices. And one breathing practice suits someone, while

another does not. For some, one breathing practice provides a direct, rapid synchronization of the nervous system and cardiovascular system. For others, a seemingly good practice does not. We are all different, individual, so the approach to breathing practices should ideally be personalized. So, if

we begin to breathe in a certain way, we slow down, we engage the parasympathetic part, we change the heart’s function and heart rate variability, and we also trigger this coherent heart activity. Or, if it is easier for us to go into meditation,

calm the mind, and enter a state of gratitude, we create coherent heart activity. And this, in turn, changes the breathing pattern. We slow down, and the breathing pattern becomes calmer. Our parasympathetic nervous system is activated, which then slows

the heart rate, lowers blood pressure, normalizes it, and improves the function of our intestines and all other systems. Therefore, coherence is essentially a state of optimal bodily functioning that we enter when we are in a positive and calm emotional state.

There is even a concept called coherent breathing. It is a breathing cycle where the duration of the inhale and exhale matches the internal contraction frequency of the vascular wall, known as the Mayer wave. Mayer waves are, in a sense, heart rate oscillations with a

frequency of 0.1 Hz, which corresponds to approximately 5–6 seconds, that is , about six times per minute. Therefore , when our calm breathing consists of six respiratory cycles per minute, we, in a way, synchronize with the internal work of the heart. ...and vessels, with

these internal cardiac cycles of generating this contraction impulse. This also allows us to quickly enter this coherent, self-regulatory, and self-healing state. Because the Mayer rhythm does not change with age, it does not depend on gender, and it is

always constant in a human. Meaning we can always synchronize with this rhythm . Mantra chanting coincides with this rhythm. It is believed that when we chant mantras in a certain way, we sing them in a cycle of 5.5 seconds inhale,

5.5 seconds exhale. It is difficult, of course, to maintain this cycle, but there are metronomes now; sometimes counting can be tiresome—five, inhale one two three four five and exhale. And the same for the inhale, yes. But nevertheless, it can be done.

You can do it at 5/5, if you set a metronome, or at six. This will be internal coherent breathing. And when we breathe like this, we trigger this harmonization of the heart and respiratory system, which is absolutely proven on a physiological level.

Therefore, by creating this inner state of well-being, we create a coherent state for the function of all our systems. And then we can extend it through breathing practices, strengthen it, and train these practices, yes, to improve adaptation, enhance the

function of our mitochondria, and support them if necessary at the physical level, for instance, with supplements, if needed. But first, again, through breathing practices and anti-stress tools, by restoring the function of our gastrointestinal tract —otherwise, everything we consume

will not benefit us as much as we would like. Another way to enter a coherent state is the state of deep calmness, a biodynamic state called stillness, or inner silence. I often provide practices for this. And let us now

perform one of these practices, combining coherent breathing with this state of silence, emptiness, and presence. This is a kind of living silence and living presence that we are about to enter together. Please sit comfortably, so that your body feels at

ease and doesn't distract you. It is better to keep your spine straight. When our spine is straight, our perception is much clearer. From an energetic perspective, energy circulates better through the channels.

And when you are ready, when you are comfortable, and your body is supported , you can close your eyes, because they provide a major visual stimulus that consumes a huge amount of our brain's energy and attention. And we can take a

few relieving breaths in and out. You can even exhale with a "ha" sound. Whenever you enter any meditation, try to spend 2-3 minutes establishing a true, genuine connection with your body . To do this, we slow down, close our

eyes, look inward, and take a few longer breaths in and out. Exhalations can be made with a "ha" sound, with an open mouth, to release tension even more. And feel your entire body as a whole. How it sits on the chair or on

the floor, how it occupies space, the contact of your skin with the air, feel the weight of your body. Just feel your whole body however you can feel it right now. There is no right or wrong.

In meditation, there is no such thing as "succeeded" or "failed,""right" or " wrong." Everything is correct. These are your sensations, your current level of contact with your body, which over time, if you wish, can become very deep and very beautiful. And now, let's do a

little bit of coherent breathing. We will do it to a count of six. That means we will inhale for a count of six —a light, natural breath. We stretch the breath as smoothly as possible. And we do the same for the exhale. You can

count to yourself: 1 and 2 and 3 and 4 and 5 and 6 and inhale. And you count to yourself for the exhale in the exact same way. I will give you just a couple of minutes now to feel and tune in with

yourself. If any questions come up during your practice, you can write them to me later in the comments on my channel. And really feel how, in this moment, as you breathe in and out and count to six, your body begins to relax

, begins to relax, to soften, and to expand. Simply do three full cycles of this coherent breathing on your own and take note of it. You can do it whenever you are tired, whenever you want to reset. A few minutes of this breathing

returns you to a clear state of mind and triggers the proper self-regulation process of the nervous system.

Everything is very simple. The most effective things are the simplest ones. Everything that is already at our fingertips. I see my mission as talking about health, easily and scientifically reminding people of ancient traditions, explaining them from a physiological

perspective, and using these natural, maximally simple, yet effective tools for health restoration and self-regulation. Because a human being has everything. If we remember this, I hope you have done a few cycles of inhaling and exhaling. And now we will

go deeper. Feel your lower abdomen, the space inside your belly. Let’s create an additional center within it. We will place our support, our awareness, four fingers below the navel. In front of the spine, not inside, four fingers below the navel, a flame the size of

the small finger's tip. A hot little flame, narrow at the top, just like a candle flame. Just imagine a candle flame the size of a small finger joint.

And we place this flame four fingers below the navel in front of the spine and become aware of this flame. As if we are feeling this flame. And we imagine how on the inhale the air descends down, along the central

channel, along the spine, and from this , the flame burns brighter. And on the exhale, this air goes further into the flame and dissolves within it. If you are good at visualization, you can even imagine two side channels that begin

right here near the nostrils. Like this , I am showing you, you can look. They curve behind the eyes and descend right very close to the central channel, to the spine. And at the bottom, they enter the central channel in the shape

of a W or an anchor. And these channels are transparent, empty. And we are now sending the air down through them. And this air, this prana, fans the flame at the end of the inhale, and on the exhale, the flame dissolves. Why are we

doing this? We are grounding ourselves even more in our awareness. And we direct energy downward, because the lower center is said to contain about four channels, and we can more easily calm our attention and balance the wind when we look at and feel the lower

abdomen. From a physiological standpoint, this also has an explanation, because we direct our attention there along our long neural pathways, along motor and sensory paths . This is truly a long axonal path. It also slows us down and calms us.

Because our cortex is activated when we scan the body; our cortex is activated, blood flow to specific brain centers improves, and this also improves the function of our brain. Therefore, practices like yoga nidra scanning improve blood flow in our brain. This

is also prevention for dementia and Alzheimer's. So, we have slowed down. We feel our body as a whole, as a kind of vessel, a bowl. It is empty, transparent. And inside it, there is a central channel and two side channels.

And four fingers below the navel, in front of the spine, there is a bright, hot flame of our awareness. And now, all thoughts and all emotions that arise and distract our attention, we direct into this flame, and they burn

up within it. Through this, our clarity and awareness become even greater. And feel your whole body now, how it begins to slow down more and more, soften, deepen. Attention deepens into the flame. The body expands, loses its boundaries, and spreads out. We follow

the flow of breath, like a waterfall falling from above to below. We follow the flow into the depths, our lower ocean, the lower Dantian center, where the flame of awareness resides within.

And you can feel the warmth of this flame. If you look into the flame, feel the flame—there is nothing but the flame—you can even feel how this warmth begins to spread, filling the space inside our body. All the thoughts

that hinder us or distract us, we direct into this flame. And we begin to feel and hear the depth of silence within ourselves, a living, moving silence. We are now in this space of silence, and we release all pain,

tension, fears, and doubts, freeing our heart. And now, this is absolutely safe for each one of you. To free your heart , to expand the field of the heart, to allow yourself to sound, to allow yourself to feel, to allow yourself to

manifest. There is no sense in holding onto anything now, or clinging to anything. We go into this purity, we go into this emptiness. And in this emptiness, in this inner silence, there is everything we need and all the

answers to our questions. The body relaxes, spreads out, thoughts disappear, mental tension leaves, emotional tension leaves, and physical tension dissolves. Do not be afraid to let go of your body. Allow it to expand , to lose its boundaries, to spread.

There is no need to control anything. This is a safe state of vast, quiet presence. This is the state of life itself. You are now in contact with your inner strength, with your inner potency, which allows you to realize

all your intentions. The body is this fluid. We are very fluid now. Energy flows as it needs to, and we do not interfere with it. We are not limiting ourselves with our thoughts now. We are not creating any forms now. We let go

of our ego and we do not defend ourselves. We merge with space, with the ocean of life, with the long tide.

We feel how the body begins to breathe beyond its physical boundaries. How does our fluid body feel? That it has its own inhale and exhale? It expands on the inhale. The fluid seems to rise from bottom to top inside the body, and

it begins to narrow on the exhale. And it is as if the fluid flows from the crown of the head down to the feet.

Inside the body, there is its own fluid system. And we are now tuning into our fluid body to trigger the process of self-regulation and self-healing. We are aligning with our point of health within us so that it, using its inner

wisdom, triggered the processes just as the body needs them right now, so it can feel healthier and better. And we realize that we are more than just a body. that we are part of the Universe, part of the boundless cosmos, part of

all living things, that we have come here many times and every cell remembers everything. And you can trust , you can become more open, more gentle , and this opens up new possibilities, new communications, new encounters. And from this, the body and heart feel

delight—the delight of new discoveries, the curiosity of the inner child, the joy of life, the joy of being alive. For this alone, one can be grateful and rejoice. Everything else is just experience that comes, and it is within our power. The body slows

down even more. deepens, softens, expands. And there, a small flame continues to be present four fingers below the navel. Our point of awareness . If you wish, you can return to it throughout the day and keep a part of

your attention there, deep inside, so as not to lose yourself, so as to always be in contact with yourself, to listen, speak, and perceive from this point of attention. Then we are always in contact with the body. We can manage

our state, attention, and emotions, and notice how the body reacts to things. And we feel our heart opening, our chest cavity expanding. You feel like stretching upward even more, pulling your shoulders back, opening your chest even wider, perhaps spreading your arms

to the sides to feel that connection, perhaps embracing yourself with gratitude and connecting to the shared field of love and gratitude, filling yourself with this gratitude from within so that it overflows us to the brim and begins to flow outward, begins

to go further: beyond the body, beyond the room, and as far as possible, beyond the country and the planet— into space, to fill all the space around with gratitude. And feeling this warmth in the heart, this love in the

heart, we understand that this is the feeling that nourishes us, nourishes love. This is unconditional love. This is the foundation of unconditional love . This contact that you have right now allows you to feel yourself. You feel your body, your breath. And when we

feel the body and breath, thoughts naturally slow down, calm down, and the space between thoughts expands. We can retreat into this silence. In this moment, you are real. You feel like yourself. It is so wonderful to be yourself and accept yourself, to love

yourself without judgment, being gentle with yourself, not demanding anything of yourself, without force, accepting your body as different, that it can be different every day with different energy levels, expecting nothing from yourself, accepting yourself as you are right now, and acting from what is here

right now. And feel this love in your heart. Feel the gratitude spreading throughout your entire body. Feel your whole body as one. You have taken a big step, another step toward yourself.

With each subsequent meditation, each practice, you draw closer to your true self. Imagine that while every path is different and destiny can lead us in various ways, the journey isn't always easy. But if we walk in trust, all

doors open, and we can move forward with confidence. Now you can dissolve into this silence. Into this love, this field of acceptance and support that is always within us. This silence, this healing silence, is always inside us.

You can always return to it as a resource and draw strength from it. If you spend 10-15 minutes in this silence , cultivating this state, and then practice coherent breathing, you will trigger self-healing and self-regulation in your nervous system

every day. And you can do this at any moment. At any moment, you can fill yourself with energy. It is always all around us. The main thing is to remember. It is only our own new tasks and thoughts that separate us from this

energy field, from love, and from heart connection. But by remembering, we can recall this feeling of a living ocean within, this pleasant contact, this love, this gratitude, and stay, be nourished, and return to the world renewed. Then we will have the strength

and energy for what our soul needs, for our expression, and for our path. And the more pain we release from the heart , the more space we create within ourselves. We prepare our vessel to be filled with even more love. Because

often our vessel is filled with emotions like resentment, anger, sadness, longing, and demands. And it cannot accept anything new. It is overflowing. In these heart-opening practices, we release all of that to fill ourselves with the new. We gradually return to our bodies,

starting to feel the boundaries of our physical form, feeling the surface we are sitting on. It is very important to return slowly, just as we slowly immersed ourselves in this state earlier. Notice your state of mind, thoughts, and emotions before and after

the practice. This motivates the mind to continue the practice because significant changes are occurring, and we feel our whole body and are aware of the space around us, while keeping part of our attention inside, in the lower abdomen, four fingers below the navel.

We leave part of our attention there, feeling our whole body, sensing that all processes have settled and balanced , and when you are ready, you open your eyes, keeping part of your attention centered below. Feeling your body. I

thank you for this shared practice. For today. And I will be glad to answer your questions, should you have any.

They say that life in a human body is a unique and precious experience. It is a unique, precious opportunity to be born in this body, rather than as an animal.

That is a Buddhist perspective. And we don't fully know how things really are. I just believe that it really does seem that way, that everyone in this body undergoes their own experience and learns exactly who they are. And deep

down, each of us knows why we are here. But sometimes we have to travel a very long path, filled with adventures, obstacles, and resistance, to get where we are going. But I think that if we follow our own path, we will definitely

arrive where we need to be and gain the experience needed by, as they say, all our bodies—mental, emotional, and physical. That is why I think it is important to enjoy the process itself, the journey, because then the road

takes on more meaning and we derive even more pleasure from the result we have reached. To follow your path and choose yourself every day, you need trust, courage, and honesty. That is exactly what I wish for you on your

journey. Continue to explore your own path while staying in touch with yourself, without betraying who you are , with love in your heart, silence and calm in your mind, and openness so that the world can also give us something,

because it is always open. It is we who are closed to it; we don't see, we run past, and we don't take it. And as soon as we begin to find this inner harmony, our own rhythm, and resonate with it,

we also enter into resonance with the world. And this will no longer be just the coherent resonance of my body; it will be a coherent resonance with the Universe, which is, in my opinion, the life in the flow, in the moment, that

we strive for in order to feel happy. And I wish for you to feel happy as often as possible. Take care of yourselves, and from happiness, as a byproduct, will be born the health and energy for your true goals and

motivations. Thank you for walking a small part of your path with me today.