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Lewis HowesDO THIS To Master Your BREATH Today For SUCCESS!| Laird Hamilton & Lewis Howes
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Chapter summaries
Why mastering your breath affects your body, energy, and even “spirit”
Lewis Howes opens by describing an intense breathing-based workout led by Laird Hamilton, prompting a discussion of why breathing matters so much. Laird connects breath to survival in the ocean, oxygen as the body’s “fuel,” and a deeper link between breath and spirit.
- •Lewis frames the episode around an intense breathing session they did before recording
- •Laird says breath is central to existence: it brings oxygen that fires every cell
- •Laird describes how time in the ocean makes breath control especially important
- •He says breath connects to spirit, referencing the first breath of a baby and the last breath at death
From unconscious breath training to disciplined practice
Lewis asks whether Laird has always trained breathing or if it’s a newer focus. Laird explains that while water sports created an indirect mastery, the last year or two brought more intentional, consistent breath practice.
- •Laird says focused, isolated breath training became a priority in the last year to two years
- •He had earlier exposure to yoga breathing but wasn’t consistent before
- •Swimming creates a natural breathing rhythm and builds breath awareness
- •Free diving and time in water deepen breath relationship more than most people have
What structured breathing unlocks: control, calm, and performance
Laird describes what he’s noticed after deliberately training breath patterns and sequencing. He frames breathing like any training stressor: stress the system, adapt, become more efficient, and gain more control over physiological responses.
- •Laird says he now has more control over his system than in the prior decades
- •He emphasizes sequencing and how the body reacts to specific breath patterns
- •He compares breath training to evolution: stress leads to adaptation
- •He says breathing can bring calmness or elevate energy and intensity
- •He mentions controlling lactic acid threshold and calls the potential “boundless”
An hour of breathing as a workout: intensity without movement
Lewis recounts the physical intensity of Laird’s session—tingling, dizziness, and sweating—despite lying still. Laird explains that breathing alone can stress the system as much or more than traditional movement-based workouts.
- •Lewis describes tingling, lightheadedness, and thinking he might pass out
- •The group breathed for about an hour, which Lewis calls one of his most intense workouts
- •Laird says you can create extreme intensity while staying almost sedentary
- •He challenges the idea that a workout must be “hammering” the body to be effective
- •Laird says the body responds to oxygen demand regardless of whether it comes from running or controlled breathing
Altitude-mask training and the idea of ‘simulating’ oxygen scarcity
Laird explains a structured altitude-mask protocol originally developed for fighter jet pilots to acclimate quickly. He then connects the underlying idea—controlled oxygen restriction—to disciplined breathing practice without equipment.
- •Laird describes altitude simulation masks with restrictors and using an oximeter
- •He explains a protocol of lowering oxygen saturation (as measured) for timed intervals
- •He says repeated sessions build acclimation over time
- •Laird argues you can implement similar effects through controlled breathing alone
- •He emphasizes that doing it without tools requires discipline and time
Breathwork as ‘mechanical meditation’ and why it forces presence
Lewis shares that during the breathing session, he couldn’t focus on stressors because the body demanded attention. Laird calls this a form of meditation, praising structured breathing as a practical, mechanical way to reach meditative states without relying on an ‘ethereal’ approach.
- •Lewis says the intensity forced him into the moment and away from stress thoughts
- •Laird agrees and calls it meditation, highlighting Wim Hof’s structured approach
- •He contrasts mechanical steps (breathe, exhale, hold) with more abstract meditation instructions
- •Laird says his mind works better with practical, repeatable processes
- •He suggests the method can create experiences people might otherwise chase for years
Circle breath, hyperventilation vs. efficient rhythm, and common sensations
Lewis asks for a safe, at-home style demonstration and clarification on hyperventilation. Laird describes a ‘circle breath’ rhythm—similar in and out—contrasting it with short, effortful hyperventilation and explaining sensations people may feel.
- •Laird says beginners should go slowly and mentions Wim Hof’s online course as a structured option
- •He describes a ‘circle breath’ where inhale and exhale are similar and rhythmic
- •He distinguishes it from hyperventilation, which is short and energy-expensive
- •He compares the rhythm to pumping up a raft or inflating a balloon
- •He lists common sensations: tingling, stinging in lips/ears, dizziness, and notes they can be normal
Why oxygenation can increase reps: pushups, breath holds, and efficiency
Lewis challenges the idea that you can do more pushups while holding an exhale. Laird explains that saturating the system with oxygen and reducing the energy cost of breathing can improve output, framing many “failures” as oxygen-delivery problems rather than pure muscle failure.
- •Laird describes a sequence: normal pushups, then oxygenation, then exhale-hold pushups
- •He says people can do more pushups on an exhale hold after oxygenating
- •He explains it as storing a larger volume of oxygen than normal breathing provides
- •He notes breathing itself costs energy, and inefficient breathing compounds exertion
- •He claims muscles often fail because they aren’t getting enough oxygen
Coaching approach, community over competition, and ‘victory through attrition’
Lewis praises how Laird coached the group gently—encouraging pacing and breaks. Laird broadens the topic into philosophy: sharing knowledge, prioritizing community and camaraderie, and viewing much modern competition as entertainment rather than a path to collective progress.
- •Lewis says Laird made the session comfortable and encouraged self-pacing
- •Laird says people expect to be ‘hammered’ but that’s not his approach
- •He references ideas from the book Natural Born Heroes about training in nature and anti-competition views
- •Laird argues hoarding knowledge for competitive advantage slows human evolution
- •He reframes competition as entertainment and talks about survival as a collective effort
- •He describes ‘victory through attrition’ as being the last one standing and links it to courage and survival
Why he pursued big waves: environment, thrill-seeking, and being an outsider
Lewis asks what led Laird into big-wave surfing. Laird credits growing up on Oahu’s North Shore around the biggest surf and the best surfers, plus an innate drive for risk and a desire to earn respect while feeling like an outsider.
- •Laird says his environment on the North Shore exposed him early to giant waves and elite surfers
- •He describes himself as a thrill-seeker with a built-in drive toward risk
- •He argues some people have a role in the species as risk-takers who confront threats first
- •He shares how family dynamics, racial tension, and being a ‘haole’ fueled his drive
- •Laird says excellence could earn respect even if it didn’t earn affection
Adversity growing up: poverty, identity, and earning respect over time
Lewis asks about the biggest adversity Laird faced. Laird describes poverty, living conditions, and especially persistent racial dynamics in Hawaii, emphasizing how they shaped his relentlessness and how respect was earned gradually.
- •Laird says his family was very poor and describes tough living conditions
- •He says the most intense adversity was racial tension tied to being a haole
- •He explains Hawaii’s distinct culture and how ‘America meant nothing’ there in daily life
- •Laird says respect came over time, with moments that helped solidify it
- •He notes some groups were impossible to earn respect from, unlike certain Hawaiian ‘warriors’ whose respect could be earned
Contrarian nature, the ‘frontier,’ and how Hawaii shaped who he became
Lewis asks how life might have been different if Laird had grown up somewhere like Orange County. Laird says he wouldn’t be the same person, describing a defiant, contrarian streak that fits better in the ‘frontier’ than in structured society, and credits his mother for moving him to Hawaii.
- •Laird says people assume he had an easy Southern California upbringing, but that’s not his story
- •He believes he wouldn’t be who he is without his Hawaii upbringing
- •He describes a contrarian, disobedient nature and quotes a line he attributes to Thoreau about disobedience and liberty
- •He says that temperament doesn’t fit organized society as well as it fits the frontier
- •He shares he moved to Hawaii at three months old and calls it a blessing
Getting into ‘the zone’: preparation, clean relationships, and surfing as the now
Lewis asks how Laird prepares mentally for high-risk performance. Laird explains that the zone comes from long preparation—sleep, food, lifestyle, and clearing relationship conflict quickly—so nothing distracts him from the present moment, which he calls the essence of the zone.
- •Laird says years of experience make the zone accessible just below the surface
- •He emphasizes preparation: how you eat, sleep, live, and maintain relationships
- •He says he resolves conflicts quickly to avoid lingering distractions
- •Laird defines the zone as the now and links surfing to timeless presence
- •He describes surfing as a meditative state with no real beginning or end in the feeling of the ride
Pride, quitting alcohol, and the scariest moments—including being lost at sea
Lewis asks what Laird is most proud of and what has scared him most. Laird highlights family, survival, and quitting drinking out of discipline, then describes being lost at sea for a day and the emotional aftermath of being rescued by the Coast Guard.
- •Laird says he’s most proud of his family and his relationship with his wife Gabby and his children
- •He says he’s proud he’s still alive after a life of risk
- •He shares he quit drinking about nine years ago after getting tired of lying to himself
- •He recounts being lost at sea on a jet ski due to fog and currents, far from land
- •He describes using an EPIRB, being spotted by a plane, then rescued by a helicopter basket
- •He says the rescue was emotional, with family at the airport and stunt colleagues embracing him afterward
Still riding big waves, evolving goals, and why ‘storms’ matter
Lewis asks whether Laird still pursues extreme waves and how family affects that choice. Laird says he continues to go as big as the ocean allows, describes how fear peaks but doesn’t necessarily increase, and explains how he evolves his approach—especially through hydrofoil surfing—and draws a broader metaphor about needing storms in nature and in life.
- •Laird says he still rides big waves and goes as big as conditions allow
- •He says fear has always been there and there’s a ceiling to how much fear you can feel
- •He wants his children to know him as he is and understand how surfing affects him
- •He says he keeps evolving his objectives and quotes: ‘Don’t let your memories be bigger than your dreams’
- •He discusses hydrofoil surfing as more dangerous and a path to riding the biggest waves
- •He says without waves there would be no life, linking waves to storms and environmental systems
- •He agrees individuals also need ‘storms’ symbolically to thrive
Gratitude, relationship principles, daily rituals, and three ‘truths’
Lewis closes with rapid questions about gratitude, relationships, daily habits, and final life lessons. Laird focuses on love and being loved, insists relationships require honesty and reliability, shares his morning routine (including cold water and fueling), and offers three core truths he’d leave behind.
- •Laird says he’s most grateful for family, love, and being loved, plus doing what he loves for a living
- •He says wealth can’t replace the treasure of relationships and earned experiences
- •He lists relationship keys: truthfulness, admitting you’re wrong, saying sorry, loving genuinely, and being reliable
- •He shares morning essentials: shower/water exposure (cold at the end), fueling rituals, and connecting with Gabby and his girls
- •For ‘three truths,’ he includes: being true to yourself, ‘speed and take chances,’ and a commitment to love/being nice to people
Projects and businesses: boards, training systems, and a foiling documentary
After the sponsor segment, Lewis asks what Laird is excited about and where to connect. Laird lists multiple ventures—from standup paddle equipment and apparel to training tools, superfood products, and a film project—emphasizing that his business pursuits are authentic to what he personally uses and does.
- •Laird mentions Laird Stand Up for standup paddling equipment
- •He describes launching a technical apparel line with quick-drying and workout-focused gear
- •He explains the Total Wave roller device focused on momentum, balance, and connective tissue work
- •He highlights the Golfboard as an all-wheel drive electric board meant to change the golf experience
- •He mentions lairdsuperfood.com with formulas, coffee beans, coconut sugar, and other products
- •He describes XPT (Extreme Pool Training) and notes they did the land portion
- •He says they’re filming a hydrofoil surfing documentary with director Rory Kennedy
Closing acknowledgement and Laird’s definition of greatness
Lewis acknowledges Laird’s consistency, truth, and courage, referencing the breathing session and Laird’s coaching presence. Laird defines greatness through character traits rooted in how someone treats others and carries themselves.
- •Lewis acknowledges Laird’s consistency, truth, courage, and caring facilitation
- •Laird says greatness requires compassion
- •He says greatness must include humility and courage
- •He adds that greatness is loving, connecting it back to compassion
- •They wrap the conversation with thanks and closure
