112: Anna-Karina Schmitt: Resilience Strategies from a World-Record Athlete

Why Work-Life Balance is a Myth

Jul 14, 2025

Anna Karina Schmitt, a world-record free diver and former tech executive, shares her journey managing multiple sclerosis through lifestyle changes, mindfulness, and freediving. She talks about reclaiming control by prioritizing self-responsibility, structured habits, and mental resilience. Her approach blends practical health strategies with lessons from extreme sports, insights for founders and leaders overwhelmed by burnout.

Timestamped Segments

00:01:04 - 00:02:06
"From Burnout to World Records"
Anna’s background as a freediving athlete, multiple sclerosis survivor, and mentor to athletes and executives.
00:02:54 - 00:05:10
"Diagnosis & Denial: Early MS Struggles"
Anna recounts her initial diagnosis at 20, early denial, and how MS symptoms worsened before she adopted lifestyle changes.
00:08:00 - 00:09:16
"The Turning Point: 2013 Crisis & Recovery"
Anna Describes her health crisis, the realization of needing drastic changes, and how freediving became a tool for mental clarity.
00:15:00 - 00:17:09
"Practical Tools: Breathing, Boundaries, and Structure"
Shares actionable strategies: 8-8-8 breathwork, daily habit structuring, and balancing work/rest priorities.
00:39:00 - 00:42:58
"Mental Mastery: Freediving Lessons for Leadership"
Explains how freediving’s mental discipline (e.g., managing panic, trusting training) applies to high-pressure work environments.

🧘‍♂️ Breathwork — One Minute Breath

We use this simple breath meditation to calm the mind, warm up the respiratory system, and train our CO₂ tolerance. Inspired by Kundalini yoga, it’s a powerful tool to slow down and reset — without stress or breath-holding.

How it works (example):

Inhale (nose) – 8 sec

Hold – 8 sec

Exhale (nose) – 8 sec

Keep your inhale and exhale speeds steady. Avoid fast inhales during the first third of your breath—this may mean your interval is too long. Check in with your body: is your forehead, shoulders, and belly relaxed? Start with a comfortable breath length, around 8–11 seconds, but adjust to what feels natural without any urge to breathe. Sit or lie down—whatever helps you relax. Over time, we work toward a 20–20–20 rhythm = 1 breath per minute.

Why we practice:

Improves lung capacity

Strengthens breath control

Lowers heart rate

Builds CO₂ tolerance

Supports recovery + mental clarity

📱 Breathe+ Meditation Timer: Try using this app to support your practice. https://apps.apple.com/ch/app/breathe-meditation-timer/id1087354227?l=en-GB

📚 If you want to know more about the principle of reducing breath / accumulating more CO2, “The Oxygen Advantage” by Patrick McKeown is a great read.

Hot Takes

"Hustle Culture is a Lie – Your Body Knows Better"
Anna critiques the "16-hour workday" myth, arguing that burnout stems from ignoring physical/mental limits. True productivity requires self-awareness and rest.
"Accountability ≠ Shame – It’s About Self-Compassion"
Challenges the stigma around seeking help. Success isn’t about perfection but consistent, kind adjustments to habits and mindset.