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Episode 3 - How Take Your Nervous System Into Consideration \nTo wrap up this chapter, George and Matt kick off with a quote from the legendary late Dr Fred Hatfield. In keeping with the no-nonsense, practical approach that \u2019Dr Squat\u2019 was known for, the guys focus this episode on providing you with actionable steps to improve your performance and boost your health and longevity.\nTo start with, they guys recap the \u2018be your own scientist\u2019 concept and explain how you can use this systematic approach to improve markers of health and wellness- like resting heart rate or HRV. George then provides examples of protocols that you can use to gain extra accuracy on the range, improve critical thinking in the boardroom or even get a few more pounds on your bench press.\nFinally, the guys drop this chapter\u2019s Conscious Warrior Challenge. The guys want you to become your own scientist and use your nervous system to improve your performance. \nYou can either choose an \u2018acute performance\u2019 (e.g. a lift in the gym, or an occupationally relevant task) or focus more on your \u2018chronic performance\u2019 (e.g. daily resting heart rate, BOLT score or HRV). \nEither way, start by getting some baseline data- i.e. do the acute performance task for a few reps, or take your morning BOLT score for 10-14 days. \nThen choose one of the protocols George discussed- either upregulation or downregulation, depending on what you need, and re-test against your baseline scores (i.e. do the acute performance task again, or keep track of that morning BOLT score for another 10-14 days). In true Conscious Warrior style, look at your results and adjust the protocol accordingly.\nAs ever, we want you to share your ideas and progress with the rest of the community- tag SOFLETE in any pictures or posts of you taking back control of your nervous system. \n#DIELIVING\n\nEverything we do here at SOFLETE is based on adding value to our community, so if you have any ideas, requests or questions, please feel free to reach out to us- either through SOFLETE social media or contact George and Matt directly via George@soflete.com or Matt@soflete.com.\n\nPlease see below for a few resources, linked to today\u2019s episode, that you might find useful:\nPower by Dr Fred Hatfield (https://www.amazon.com/Power-Scientific-Approach-Frederick-Hatfield/dp/0809244330)\nSome downregulation breathing exercises from Patrick McKeown (https://www.youtube.com/watch?v=tKaUEVnducI)\nBoosting sports performance through breathing with Patrick McKeown (https://www.youtube.com/watch?v=FvZsTfH_8k0)