“The brain creates its own future based on the choices it makes in the present.” — Brant Cortright, Ph.D.

At Breathe like a Warrior we take this scientific premise as our foundation: every choice we make in the present shapes the neural architecture that will define our tomorrow. Brain plasticity transforms each thought, each breath, and each visualization into an act of building the future.

From a strategic perspective, the Altumblue mentality distills it with precision:
“The present is the mandatory platform to train the mind to memorize the future.”

This is the essence of tactical visualization. Visualization is not a mere mental exercise: it is the act of engraving in the brain the memories of what has not yet happened. Each practice in the present is a rehearsal that installs neural pathways ready to be executed in reality.

In BLW, the present is never wasted: it becomes a simulator, a discipline, and a mental training ground where the future is programmed and prepared to unfold.

The following protocol is based on the doctrine of freediving — the discipline we freedivers use to prepare for every training session and every dive.
Freedivers are experts at reaching states of extreme relaxation, where body and mind enter deep balance to expand the limits of human performance.

My name is Juan Carlos Arango, Freediving Instructor with the Professional Association of Diving Instructors , and I want to share with you this visualization protocol.

This training is part of the Improved Respiration Training System of Breathe Like a Warrior, designed to guide you into states of calm, focus, and physiological control.

Get ready to walk the Path 105 — the route to your own adaptation.

Visualization of a Peaceful Scene 👉🏼 soundcloud-visualization

I lie down in a comfortable position on my back, with my arms at my sides and my legs stretched out…… I close my eyes and listen to my body breathing……

The first step is to establish diaphragmatic breathing in a four to eight rhythm: inhale for 4, and exhale for 8;

I observe the rhythm of my breathing; it is natural, pleasant, personal, and intimate.

Now I will imagine myself in a peaceful place…… With eyes closed I take five deep, slow breaths and relax.

I look around at the place I have imagined and notice every detail: the sounds, the smells, and the beauty of the surrounding environment………

It is my perfect world……… created according to my desires.

I observe the surrounding scenery, perhaps from a wide balcony……

Or maybe my house opens onto a fresh forest, shady and picturesque, or perhaps a sunny meadow.

This sanctuary is completely under my control. Only I decide who comes, who stays, and who goes. I begin to feel completely at ease……

In this place I am the master of my life: the decisions I make here will come to pass when I return to the external world.

If I wish, I can take with me the peace and calm of this safe world, to use in my relationships with family, friends, and colleagues.

This is my inner sanctuary…… a refuge of peace that I can return to at any moment of the day or night.

I can return here whenever I need a little calm…… whenever I have a problem to resolve or a question to ask myself.

I can even create the image of an object in this inner sanctuary that makes me feel calm and happy.

What is my sanctuary? What is it that I like about this place? What is it about it that calms me?

How do I feel peaceful?…… In what way do I experience calm during the day?

At work, or in a competition, how can I use this mental place of peace and strength?

Now, slowly, with almost imperceptible movements, I become aware of where I am…… of my body…… of my breathing…… I open my eyes…… I am relaxed, focused, strong, ready to face this day and the tasks that await me.

I feel perfectly awake. I feel reborn, renewed, and in harmony with life. I begin to move my hands and feet. I stretch out and feel at ease.