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Annie stahl

@anniferstahl

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Follow @breath.and.waterpt for breath work and underwater content

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There’s finally a tiny chill in the air so here’s a farewell summer dump ☀️

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What I learned training for and completing my first ultra

1. Importance of nervous system regulation and staying relaxed in distance running
2. Focusing on and using my breath to guide me through
3. Trail running is just extreme hiking and you get to spend all day outside
4. “This is hard but I can do it” mindset with a smile
5. It’s fun to eat candy all day and call it fueling🤪
6. Loved signing up and doing this with my friend @maura_oco
7. Invite your boyfriend to cheer you on at the aide station @dillionaround

@jamesholk @stevenmortinson @daybreakracing

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A little reminder 🩵 It’s about what your body does for you, not how it looks.

I feel like the media and internet have really gotten into our heads when it comes to how we’re supposed to look. As a little girl, I remember constantly being told how we should act, what was “lady like,” what was “pretty,” and what wasn’t. I wanted to play outside, get dirty, and even taught myself how to skateboard. But apparently, that wasn’t very lady like. And as I got older, it became more about how women were supposed to look. But you know what I think is pretty and honestly, pretty epic? Having a body that lets you do the things you love. A body that lets you swim, surf, sail, hike, dance, travel, explore, carry you through long days and experience this crazy beautiful life.

There have definitely been moments when I didn’t want to post because of how my skin looked or because I was judging my body that day. But I think we need to show more of that. The real, everyday stuff we all experience. Because maybe the more we see normal bodies, the less we obsess over how they’re supposed to look and the more we appreciate what they actually allow us to do 🩵

🎥: @oceanjillyfish @h2osandiego

#bodypositivity #oceanlove #oceanlife #getoutside

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Launched into my Jesus year with a full week of dreaming awake & ~33 hours of driving. God said yes you CAN drive this narrative. Ever blooming gratitude for life. I’m on my way to right here. Deepening the understanding and acceptance of my soul contract... Embarking upon trust. Grateful, oh so grateful, for the souls all around me. New & old. Near & far! Remembering that confidence is not overrated & humility does not equal no self-worth. You are worthy. I am worthy. We are worthy. Let’s Live, because 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘭𝘪𝘧𝘦 𝘪𝘴 𝘣𝘦𝘢𝘶𝘵𝘪𝘧𝘶𝘭 & we 𝘥𝘰 𝘩𝘢𝘷𝘦 𝘵𝘪𝘮𝘦… 🌈

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Best way to beat the heat? Pool day, every day.

Water Con Saturday capping off a strong week. Spots still available for Sunday in La Jolla, sign up on the H2O Fitness app!

#underwater #breathwork #water #workout #sandiego

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We had so much fun exploring the kelp forest and reef with Annie. When she is not running a Swim-Run you will find her holding her breath underwater.

📸 @twotidesadventures
🧜‍♀️ Model @anniferstahl and also check out @breath.and.waterpt
🏊‍♀️ Event: @h2osandiego Island Adventure
📍 Catalina

#freediving

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What a weekend! From La Jolla to Del Mar to Catalina Island, a community filled weekend diving in all together!

Back at it Monday evening in Coronado with Coach @brittany7121williams! #underwater #breathwork #water #workout #sandiego

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Just below the thermocline…

Beautiful shots and beautiful experience with @surfslut

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Two more days of morning AND evening sessions in La Jolla! Dive in on the H2O app and tap in with the coaches now loaded onto the schedule, including a special guest instructor Thursday morning with @diving4tacos!

#underwater #breathwork #water #workout #sandiego

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Example of a breath warm-up I coached before a beach workout with @h2osandiego that included apnea training. 🌊🫁

Your breathing muscles need a warm-up just like the rest of your body.

Taking a few minutes before training to prepare your breathing can improve breathing mechanics, increase efficiency, and help you make better use of the oxygen available during exercise.

Try this sequence:

• 3 full breaths (belly → ribs → chest)
• Resonance breathing: 5 seconds in, 5 seconds out × 2 minutes
• Box breathing:

2 rounds of 4-4-4-4
2 rounds of 4-8-4-8
2 rounds of 4-12-4-12

Why this order?

We start with three full breaths to coordinate the diaphragm and accessory breathing muscles while reinforcing an efficient breathing pattern.

Next, resonance breathing lengthens the breath without adding stress, helping improve breath control while shifting the nervous system toward a more relaxed, parasympathetic state.

Finally, box breathing introduces gentle breath holds. This maintains that calm state while beginning to increase CO₂ tolerance—an important skill for both performance and apnea training.

If I were extending this warm-up, I’d finish with a few longer breath holds or apnea walks before starting the workout.

Give it a try before your next training session and let me know how you feel. 🤙. Thanks @danielleyyy for capturing.

#breathwork #breathtraining #functionalbreathing #boxbreathing #resonancebreathing

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Sometimes you’ve got to bring the gym to the beach ☀️🦾 already ready to run it back. See you next time?? Round 2 in August

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Sunrise to sunset. Our evening sessions have kicked off: now through August 13 - Monday through Thursday at 5:45pm in La Jolla at @cfac_official!

#underwater #breathwork #water #workout #sandiego

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