3-Minute Theory: Anxiety Isn’t Your Enemy - It’s Your Signal

We all feel it, panic, overthinking, stress, dread.

This episode broke down why we feel anxiety and what we can do about it.

Not just ideas, but real tools, breathwork, diet, Jiu-Jitsu, therapy, even just walking in the woods.

Here’s what we pulled from it - in 3 minutes, 3 angles, 1 insight.

MIND – Think

"You’re not broken. You’re just running a survival response."

Your brain isn’t trying to ruin your day. It’s trying to keep you safe.
We explored:

• The nervous system’s role in fight-or-flight

• Serotonin and dopamine imbalances

• Why anxiety shows up even when nothing seems “wrong”

• And how childhood conditioning trains us to fear judgment

Anxiety is a signal, not a sentence.
It’s your system saying: “Pay attention. Something matters here.”

BODY – Do

Try This: 4-2-6-2 Breathwork Reset

One of the best tools from this episode was a powerful (and free) breathing technique:

• Inhale for 4

• Hold for 2

• Exhale for 6

• Hold for 2
  → Repeat for 4–5 rounds

Bonus Tip: Visualise zooming out, from your body, to the room, to the city, to Earth, and notice how small your stress feels when you gain perspective.

You don’t need to “beat” anxiety.

You just need to regulate it.

HEART – Feel

Ask yourself:

“What if this feeling is here to help me — not hurt me?”

So many personal stories were shared:

• Panic from fear of judgment

• Anxiety during big life changes

• That voice that says: “What if I fail?”

This episode reminded us:

• You can’t outrun anxiety

• But you can build tools to hold it with compassion

• And sometimes… talking to a friend on the mat is all you need

“You suffer more in imagination than in reality.”

A Piece of Us

Rupert: “This week’s been alright, a mix of ups and downs. I’m still recovering from a big decision I had to make recently, and I’m giving myself the space to heal from it. It’s given me a bit more direction, and honestly, it’s made me want to focus and double down on what really matters. I’m truly lucky to have my partner, she’s unbelievably strong, and even in the darker moments, we find the light together and push through.

I had a couple of dilemmas this week too, choosing between a boys’ weekend or committing to the process of grounding myself after everything that’s happened. I’m glad I chose to slow down and decompress, even if it upset my friends that I wasn’t there. I’m not trying to people-please anymore. I’m working on having better boundaries, and I’m working on becoming a better man each day. Just 1% better, that’s all I can aim for.”

Konrad: “The last week has been hectic. I’ve been running around like a maniac, training, recording, researching for the podcast, doing my own therapy, the therapy course, and everything else. Surprisingly, I love being busy when it’s all the things I care about. That’s when I feel most aligned and actually living with purpose.

I’m extremely excited to start building the podcast in a new way. A lot of plans are already in place, now it’s just about execution - which will make me even busier… and probably happier, I suppose.

As the year comes to an end, I’ve started to reflect on what I’ve done and what I want to do next year. I feel proud of this year. It’s had its ups and downs like any other, but I made space to feel content with who I am, and I’ve learnt a lot, especially about myself. I keep trying to do hard things, and I hope that’s shaping me into a better version of myself.”

Also, you might like the full episode. 😊 

Have a lovely week!