Sleeping on the yoga mat. No more dating apps. Avoid overbreathing.

January 3, 2024. I got up at 10 AM. I dreamed about all sorts of things but can't remember any of them.

After waking up, I didn't feel the urge to masturbate. Today, for the first time, I slept entirely on the yoga mat without switching to the mattress during the night or early morning. I notice that my spine hurts when lying on my back after a long time on the mat. My head is also sensitive to the mat's hardness. However, the rest of my body, especially my hips, no longer hurts after lying down for a long time. It feels comfortable. Still, I wake up briefly at night to turn over but quickly fall back asleep. I feel quite rested, but the sleep could still be better.

At 1:30 PM, I left the Coffee Time café. Then I went to Hugendubel and read the book "10 Breaths and Never Tired Again" by Egor Egorov on the red sofa. I learned that less breathing is better. Over-breathing should be avoided as it has many negative health effects.

Breathing too much is like eating too much. Both are bad. Hypoxia (oxygen deficiency) can be caused by holding one's breath. Too much is harmful, but it has positive effects on the body if done occasionally and in small amounts. One of the most interesting effects is the formation of new, healthy mitochondria, which are responsible for energy production in the body. Healthy mitochondria prevent the typical diseases of the 21st century.

Over-breathing is like overeating. Both are bad. Hypoxia (oxygen deficiency) can be triggered by holding one's breath. Too much is harmful, but occasionally and in small amounts, it is good for the body. One of the most interesting effects is the formation of new, healthy mitochondria, which are responsible for energy production in the body. Healthy mitochondria prevent the typical diseases of the 21st century.

The over-breathing factor is 60 divided by the number of seconds you can hold your breath. 60 seconds is perfect. Anything below that indicates over-breathing.

I could hold my breath for 45 seconds. The book says that anything over 40 seconds is good. So I'm already doing a lot right and don't need training. That reassures me.

What I also learned: You can increase your resistance to cold, heat, and radiation by holding your breath.

At lunch at 3:50 PM, I noticed that too much fat and especially nuts are not good for me. I don't like them, and they feel heavy in my stomach and make me nauseous.

At 6 PM, I decided to lean the soft mattress against the wall and sleep on the yoga mat in the middle of the room. For this, I folded the duvet and the bed sheet and put them in the corner.

From now on, I will always put away the duvet and only take it out when I go to bed. This will also become a sleep ritual, and the unfolded duvet will not collect as much dust. Additionally, I will have more space in the room for yoga. When I placed the yoga mat in the middle of the room, the thought came to me: "Oh, screw it. I'm going through with this."

I brought the foam mattress to the garbage container. "So, there's no going back now," I thought as I saw it lying in the trash.

At 7 PM, there was a house meeting and pizza. Although I would have preferred to go to Borsum to avoid it, I will not look for excuses and will step out of my comfort zone. Lina complained about my towel; it didn't smell good. I already knew that. I just haven't found a perfect solution yet. Simply rinsing it with water isn't enough. I probably need to wash the towel with soap, and if that doesn't help, I need to soak it in boiling water. After that, we ate homemade pizza and played a question game (about sex, childhood, and family).

Franzi from Bumble told me at noon that she would let me know in the evening if she would text me about our date on WhatsApp or not. (She didn't want to give her phone number to strangers as she had bad experiences with that). She didn't respond in the evening, at least not by 11:30 PM when I was in bed. She didn't keep her word, so I deleted my account and the Bumble app.

• Bowel movements: 1:00 PM (firm), 3:30 PM (firm).
• Food: 10:00 AM (three tomatoes with linseed oil), 12:00 PM (fruit mix), 12:00-1:00 PM (green smoothie), 3:50 PM (apple, pear, tangerine, then mini romaine salad with walnuts, linseed oil, and flaxseed), 9:00 PM (pizza).
• Physical feeling: Good. Redness on the face, forehead, and hairline, and greasy scales in these areas (either detoxification or something I ate).
• Mood: Good.

Learnings:

1. Breathing less is like fasting. It's healthy. I should be able to hold my breath for 60 seconds. Then over-breathing is minimal.
2. Holding your breath leads to oxygen deficiency. This creates a stress situation. Stress hormones increase resistance to heat, cold, and radiation.

Microchange: I sleep directly on the yoga mat.