Insights Blog
Four Pillar Friday
April 18th, 2025 // Adam Bruderly
Four Pillar Friday
Your weekly guide to thriving in every aspect of life—Physical, Mental, Spiritual, and Financial Wellness.
This Week’s Quote:
“An investment in knowledge pays the best interest.” — Benjamin Franklin
Physical Wellness
Breathing is more than just oxygen—it’s the one bodily function we can control both consciously and unconsciously, giving us direct access to our autonomic nervous system. By tuning into our breath, we can slow our heart rate, engage the relaxation response, and anchor our mind in the present moment.
A 2015 study in Applied Psychophysiology and Biofeedback by Jerath et al. found that self‑regulated breathing techniques—such as the 4‑2‑6 pattern (inhale for 4 seconds, hold for 2, exhale for 6)—can reliably lower heart rate, boost heart‑rate variability, and significantly reduce feelings of stress. Incorporating just a few minutes of this practice into your day not only speeds up physical recovery after exercise but also cultivates mental calm, making it an essential tool for sustaining overall wellness.
3 Steps to Get Started with 4‑2‑6 Breathwork
- Find your space. Sit or lie down in a quiet spot, back straight, hands on your belly.
- Practice the 4‑2‑6 pattern. Inhale deeply through your nose for 4 seconds, pause for 2 seconds, then exhale fully through your mouth for 6 seconds.
- Repeat for 5–10 cycles. Aim for 3–5 minutes once or twice daily—first thing in the morning, before bed, or anytime you need a reset.
Mental Wellness
Stress rarely comes from what happens—it comes from the story we tell ourselves about what happens. As Viktor Frankl observed, “Between stimulus and response, there is a space. In that space is our power to choose our response.” Research in the Journal of Behavioral Therapy and Experimental Psychiatry (2022) confirms that practicing reappraisal, reframing events, reduces emotional distress and builds resilience.
Case in point: on a recent trip to Spain, we nearly missed our Madrid train after switching lines, only to discover the original line had grown much longer. My immediate narrative, “We’re going to miss it and ruin our day”, was far worse than the reality: we made the train with time to spare. The true “problem” wasn’t the line change but my reaction to it. When we question how we define problems and reclaim that space between stimulus and response, we unlock real freedom—shifting from needless worry to mindful choice.
Financial Wellness
Growing up in the Midwest, summer felt like pure magic. Long warm nights playing in the yard until 9:30 PM, sticky afternoons at the pool, endless baseball games, and the freedom that only those long days could bring. As parents, we get roughly 18 of those summers with our kids before they turn 18—and studies (thanks to Tim Urban’s math) show we spend about 75% of our in‑person time with them before age 12, and over 90% before they hit 18.
My boys are 10 and 7. That means I’ve already lived through more than half of our shared childhood summers…and the clock is moving faster than I ever imagined. This realization reshapes everything: how I choose to show up, how I value every hour, and how often I say “no” to less important things so I can say “yes” to moments that matter.
Parenting by Design:
- Protect the Magic: Block at least one uninterruptible “summer night”—no phones, no screens—just play.
- Prioritize Presence: Treat their favorite weekly activity as a non‑negotiable appointment.
- Choose “Yes” Wisely: Practice the art of saying “no” to distractions so you can fully embrace the wonder of these fleeting summers.
Because when we honor each of those 18 summers with intention, we’re not just making memories. We’re building a legacy of presence, love, and joy that lasts long after the sunsets.
Spiritual Wellness
“Knowing yourself is the beginning of all wisdom.”
— Aristotle
In “What Self‑Awareness Really Is—and How to Cultivate It,” psychologist Tasha Eurich explains that true self‑awareness isn’t just introspection, but also understanding how others perceive us. Research shows that fewer than 20% of people are genuinely self‑aware, and those who are reap benefits like better decision‑making, stronger relationships, and greater leadership effectiveness. Eurich outlines two types of self‑awareness—internal (knowing your values, passions, and aspirations) and external (understanding how others see you)—and offers practical steps to develop both. By intentionally seeking honest feedback, reflecting on our thoughts and behaviors, and testing new beliefs against real‑world outcomes, we can steadily build the kind of self‑insight that drives personal growth and meaningful connection.
Stay Connected:
What steps—big or small—are you taking in physical, mental, financial, and spiritual wellness? Maybe you pushed your limits in a workout, made a mindful financial choice, or found time for reflection.
We’d love to hear how you’re integrating Physical, Mental, Financial, and Spiritual Wellness into your week. Drop a comment, message us, or tag us—because growth happens when we show up and share the journey. And if this resonates with you, share it with someone who might find it meaningful.
Here’s to Living Richly,
The Journey Team