Grounding, Sunlight, Breathwork
Three free daily habits that change your oxidative state — starting tomorrow.
- Difficulty
- Starter
- Time to result
- ~weeks to results
- Steps
- 3
- Confidence
- 68%
Brecka gives three free daily practices that improve the body's oxidative state and can 'change the trajectory of your life.' Grounding — bare feet on bare earth for six minutes — discharges built-up charge and changes cell polarity so cells repel, increasing surface area to exchange waste and absorb oxygen. First-light sunlight on bare skin drives specific wavelengths into the mitochondria, kicking out nitric oxide and forcing oxygen to dock. Breathwork (borrowed from Wim Hof: three rounds of 30 breaths with holds) floods the blood with oxygen and uses carbon dioxide, the real vasodilator, to raise oxygen tension in tissues. The paid alternatives (PEMF mat, hypermax oxygen, red-light bed) each cost thousands, but the free versions capture the essential mechanism.
Origin
Brecka assembled these from his oxygen thesis, borrowing the breathwork protocol from Wim Hof, whom he credits as the father of modern breathwork, and packaged them as the free equivalents of expensive biohacking devices he also uses.
Core principles
- 01You can improve your oxidative state for free without buying any device.
- 02Grounding discharges the body's built-up charge and changes cell surface polarity.
- 03First-light sunlight kicks nitric oxide out of the mitochondria and forces oxygen to dock.
- 04Breathwork uses carbon dioxide (the true vasodilator) to deliver more oxygen to tissues.
How to run it
- 1
Ground for six minutes
Take your shoes off and put bare feet in contact with bare soil, grass, or sand to discharge into the earth and shift cell polarity.
Pro tip The paid version is a ~$5,000 PEMF mat for 16–30 minutes a day, but bare earth is free.
- 2
Get first-light sun on skin
Expose bare skin to sunlight in the first 45 minutes of daylight, when there is no UVA or UVB to burn or damage skin.
Pro tip Sit outside shirtless even when it's cold — the early wavelengths force oxygen to dock in the mitochondria.
- 3
Do 8 minutes of breathwork
Perform three rounds of 30 breaths with a breath-hold between rounds to flood the blood with oxygen and dilate vessels via carbon dioxide.
Watch out Stop taking nitric oxide supplements — nitric oxide competes for oxygen in the mitochondria and is toxic to them.
In the wild
At 10,500 feet in Colorado, Brecka sits on his porch with his shirt off in shorts even when cold, does three rounds of 30 breaths, and exposes his skin to sunlight, stacking grounding, sunlight, and breathwork into one routine.
→ He reports these tiny habits change mood, emotional state, and the oxidative state of the body at zero cost.
Common mistakes
Dismissing it because it's too easy
Brecka says the main reason people won't do these is that they can't believe something so simple and free could work — so they never start.
Taking nitric oxide supplements
Supplementing nitric oxide for vascularity is counterproductive because it competes with oxygen in the mitochondria and is toxic to them.
Is it for you?
Best for
Beginners who want simple, zero-cost daily habits that improve energy, mood, and oxygenation.
Not ideal for
People who won't do something precisely because it's too easy to believe it works.
From the transcript
“Those are three things your listeners could do for free starting tomorrow. Grounding, sunlight, breathwork.”
“The reason why most people will not do it is because it's too easy.”
From the episode
Gary Brecka: I Can Predict How Long You Have Left to Live! 10X Your Health With These 3 No-Cost Bio Hacks
Gary Brecka