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Join the Patreon now!! It gets you the public episode 3 days early, access to the livestream, and 8 bonus eps a MONTH! https://www.patreon.com/c/TheModernApes https://www.patreon.com/c/TheModernApes https://www.patreon.com/c/TheModernApes What's good team! Welcome back to another episode of The Modern Apes Podcast! This week we are talking Harambe and is tragic death, plus what modern zoos are getting into and if we are into it or not! Daniel breaks down what it was like when that little kid fell into the pit with a 450 pound silverback gorilla and the lengths they took to protect it OR NOT!! Which again if you think we it was warranted that is on you! Weirdly enough the boys came in with the same topic before the show started, so someone had to pivot! Tristan ended up talking about the top ten worst zoo stories in American history! If you liked the ep make sure to have your notification bells on and leave a comment for the guys to respond to! Make sure to follow the boys on socials!! Tristan Bowling: https://www.instagram.com/tristanisacomedian/ Daniel Bridge-Gadd: https://www.instagram.com/daniel_bridge_gadd/ Modern Apes: https://www.instagram.com/the_modern_apes/ CHAPTERS: 0:00 Intro 00:58 Patreon Plug 2:20 Live From Witz 3:10 We Are Talking Harambe 7:44 Was it worth it 13:36 Breathing Techniques 17:18 The Race to Harambe 19:30 Is Harambe Alive? 29:28 Installing Cameras 33:05 This Is The Middle 38:07 Landing in the cage 48:50 Accidents happen 1:06:41 What Is A Better Way? 1:08:27 Floating Away 1:10:05 Patreon Names #comedy #jokes #legionofskanks #skankfest #luisjgomez #austincomedy #newyork #entertainment #nyc #tristanbowling #danielbridgegadd #moddernapes #space #spacerace #moon #moonlanding #moonlight #harambe #ripharambe #zoos #zoo #monkey #apes #primate Learn more about your ad choices. Visit megaphone.fm/adchoices
Want to lift more weight, improve workout performance, and recover faster? In this episode of the Healthy Living Scottsdale Podcast, Coaches Adam, Tara, and Damon explain why proper breathing is one of the most overlooked fitness skills. Learn how breathing impacts strength training, endurance, core stability, recovery, and overall exercise performance.
In this episode of the Better at Beach podcast, host Mark Burik welcomes Delaney Peranich, a new member of the Better at Beach team. They discuss Delaney's recent experience at the AVP Florida tournament, the dynamics of playing in shallow sand, and the adjustments required in defense and offense. The conversation shifts to coaching styles, particularly focusing on Todd Rogers' influence on Delaney's development as a player. They explore the importance of details in training, the challenges of speeding up the game, and the transition from indoor to beach volleyball. Delaney shares insights on the benefits of playing multiple sports and the intensity of NCAA beach volleyball, concluding with a discussion on team dynamics and competition at Cal Poly. In this conversation, Delaney Peranich and Mark Burik explore the dynamics of volleyball, focusing on the importance of team chemistry, communication, and the role of film review in player development. They discuss the transition from college to professional play, highlighting the challenges and adjustments required in a less structured environment. The conversation emphasizes the significance of understanding player personalities and the impact of effective communication on performance. In this conversation, Delaney Peranich and Mark Burik discuss the importance of building a supportive team, making mental adjustments in competitive play, and the significance of breathing techniques for performance. They explore mindset and communication strategies that enhance teamwork and individual performance, as well as the value of focused practice over just playing games. The discussion emphasizes the mental aspects of volleyball and how athletes can improve their game through self-awareness and effective communication.
Join the Patreon now!! It gets you the public episode 3 days early, access to the livestream, and 8 bonus eps a MONTH! https://www.patreon.com/c/TheModernApes https://www.patreon.com/c/TheModernApes https://www.patreon.com/c/TheModernApes What's good team! Welcome back to another episode of The Modern Apes Podcast! This week we are talking SPACE!! This feels like somehow such an obvious topic that we just haven't gotten to yet. The boys start the show we a new camera angle that they did not know they had. Daniel breaks down what it was the Rooskies and US were getting into when we "Allegedly" went to space for the first time. Tristan came in hot with the story of the moon landing with Neil Armstrong and Buzz Aldrin, as well as 7 Space related accidents. Which again if you think we landed on the moon then this story is for you. If you liked the ep make sure to have your notification bells on and leave a comment for the guys to respond to! Make sure to follow the boys on socials!! Tristan Bowling: https://www.instagram.com/tristanisacomedian/ Daniel Bridge-Gadd: https://www.instagram.com/daniel_bridge_gadd/ Modern Apes: https://www.instagram.com/the_modern_apes/ CHAPTERS: 0:00 Intro 00:58 Patreon Plug 2:20 Live From Witz 3:10 We Are Talking Space 7:44 Did We Moon Land? 13:36 Breathing Techniques 17:18 The Space Race 19:30 Is Sandy Koufax Alive? 29:28 Installing a Murphy Bed 33:05 Apollo Scary Movie 38:07 Landing Back on Earth 48:50 7 Accidents in Space 57:35 The Apollo Mission 59:21 Blowup Situation 1:06:41 What is a Cosmonaut 1:08:27 Floating Away 1:10:05 Patreon Names #comedy #jokes #legionofskanks #skankfest #luisjgomez #austincomedy #newyork #entertainment #nyc #tristanbowling #danielbridgegadd #moddernapes #space #spacerace #moon #moonlanding #moonlight Learn more about your ad choices. Visit megaphone.fm/adchoices
Sometimes kids are so wired that they need some help winding down. Let's talk about some relaxation and breathing techniques for kids.Let's be real. Saying “take some deep breaths” to a toddler or young child may be met with a stern “NO!”In this episode, I'm going to break down some simple breathing exercises that you can teach your kids to do on their own or with you. These relaxation techniques will help regulate their nervous system and get them calm for a night of good sleep
The hidden habits behind calm, confident communicators.What does it really take to become a more confident communicator? In this special collaboration between Think Fast, Talk Smart and Headspace, host Matt Abrahams shares practical, mindful strategies for speaking with clarity, managing anxiety, listening more deeply, and connecting more authentically with others.Across five short lessons, Matt outlines how to calm speaking nerves, become a better listener, structure your ideas clearly, engage any audience, and strengthen your presence — whether you're leading a meeting, giving a presentation, or navigating everyday conversations.Whether you're speaking to a crowd or having a one-on-one conversation, these tools can help you communicate with more confidence, calm, and connection.Episode Reference Links:Headspace Connect:Premium Signup >>>> Think Fast Talk Smart PremiumEmail Questions & Feedback >>> hello@fastersmarter.ioEpisode Transcripts >>> Think Fast Talk Smart WebsiteNewsletter Signup + English Language Learning >>> FasterSmarter.ioThink Fast Talk Smart >>> LinkedIn, Instagram, YouTubeMatt Abrahams >>> LinkedInChapters:(00:00) - Introduction (03:36) - Speaking Anxiety (08:42) - Mindful Communication (13:51) - Clarity & Structure (17:28) - Creating Engagement (24:53) - Building Presence (29:55) - Conclusion ********Thank you to our sponsors. These partnerships support the ongoing production of the podcast, allowing us to bring it to you at no cost.Join our Think Fast Talk Smart Learning Community and become the communicator you want to be.
Welcome to Day 3 of the Body Harmony Series. Over the last two days, we have anchored our awareness and melted away physical muscular tension. Today, we go beneath the surface to work directly with the control center of your physical well-being: your nervous system. When life gets busy, demanding, or overstimulating, our bodies can easily get stuck in a low-grade, chronic state of "fight-or-flight." This survival mode drains your energy, disrupts your sleep, and creates a subtle sense of internal urgency. In this session, we will use rhythmic, extended exhalations and somatic awareness to send a profound signal of safety to your brain, gently shifting your body into its natural state of rest, recovery, and deep repair. A Message for Your Heart Bring one hand to your chest and the other to your belly, feeling the gentle, steady rise and fall of your breath. There is nowhere else you need to be right now, and nothing else you need to accomplish. You can stop rushing. You can lay down the invisible armor you've been wearing. Softly whisper this reminder to yourself as you settle into the quiet: "I surrender to my inner truth." Let your nervous system receive this truth—that in this very moment, you are completely secure, you are deeply supported, and you are allowed to simply exist in perfect peace. This is day 3 of a 7-day meditation series, "Body Harmony Meditation Series" episodes 2713-2719. THIS WEEK'S MEDITATION JOURNEY Today, we are stepping into a week-long journey together: The Body Harmony Series. So often, we live our lives from the neck up—caught in the momentum of a racing mind, managing endless to-do lists, and pushing through the day. But your mind is only half the story. Your body carries the rhythm of your life. It holds your stress, it remembers your long days, and right now, it might be asking you for a moment to simply rest, reset, and repair. Over the next seven days, we are going to close the gap between your mind and your body. We will be using ancient, time-tested awareness techniques and gentle somatic breathing to melt away deep physical tension, soothe your nervous system, and move out of that exhausted 'fight-or-flight' mode. By the end of this week, you won't just feel calmer—your body will feel like a sanctuary again. Let's begin this journey of deep restoration. Go ahead and settle into your space, adjust your posture, take a deep, clearing breath… and let's meditate together." THIS WEEK'S CHALLENGE: Bodywise Quest This week, tune into the intuition of your body. Your body knows what you need. Honor its messages this week. MEDITATION TECHNIQUES: Day 1: Visualization Day 2: Affirmation "I surrender to my inner truth." Day 3: Breathing Technique Inhale: tune into your body -- Exhale: listen to your body's needs Day 4: Mudra Technique: Mukula Mudra Touch together your fingers and thumbs on each hand. Place them over an area of your body you'd like to support. Rotate them clockwise and feel relief. Day 5: Chakra Technique: First Chakra Location: coccyx Qualities: stability, feeling grounded Color: red Element: earth Day 6: Layer Meditation Techniques Day 7: Reflection + Introspection SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/ sip and om Facebook https://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
Welcome to Day 4 of the Body Harmony Series. Now that we have grounded our minds, melted away physical tension, and calmed the nervous system, we reach a beautiful turning point in our journey: restoration. Today, we focus on replenishing your vital energy and clearing away the heavy, sluggish exhaustion of physical burnout. When we are constantly giving our energy away to the world, our inner reservoirs run dry. Today's practice introduces the Mukula Mudra (often called the Lotus Bud Mudra)—an ancient hand gesture used to channel concentrated healing energy directly to specific parts of the body that feel depleted or unwell. By combining this somatic hand position with deep, revitalizing visualization, you will direct a laser-focused stream of life force exactly where your body needs to heal and recharge. What You'll Experience In This Session: Energy Point Concentration: Learn how to form and place the Mukula Mudra to focus your body's natural healing currents. Burnout Release: A somatic clearing meditation to let go of deep-seated physical fatigue and depletion. The Mukula Mudra Practice Guide To perform this healing gesture during today's meditation, bring the tips of your four fingers and your thumb together on each hand, forming a shape like a closed lotus bud. You can place these "buds" gently over any part of your body that feels tight, painful, or completely drained of energy—such as your lungs, your stomach, or over your heart space—allowing the concentrated life force to flow directly into that area. A Message for Your Heart Rest your hands in your lap or place your mudra gently over an area that feels tired today, and let yourself fully relax into the support underneath you. You do not have to pour from an empty cup anymore. You are allowed to stop, fill yourself back up, and receive. Softly whisper this reminder to yourself as you settle into the quiet: "I surrender to my inner truth." Let that truth sink deep into your cells: you are worthy of rest, you are meant to live with vitality, and your body knows exactly how to restore itself when you give it the space to do so. This is day 4 of a 7-day meditation series, "Body Harmony Meditation Series" episodes 2713-2719. THIS WEEK'S MEDITATION JOURNEY Today, we are stepping into a week-long journey together: The Body Harmony Series. So often, we live our lives from the neck up—caught in the momentum of a racing mind, managing endless to-do lists, and pushing through the day. But your mind is only half the story. Your body carries the rhythm of your life. It holds your stress, it remembers your long days, and right now, it might be asking you for a moment to simply rest, reset, and repair. Over the next seven days, we are going to close the gap between your mind and your body. We will be using ancient, time-tested awareness techniques and gentle somatic breathing to melt away deep physical tension, soothe your nervous system, and move out of that exhausted 'fight-or-flight' mode. By the end of this week, you won't just feel calmer—your body will feel like a sanctuary again. Let's begin this journey of deep restoration. Go ahead and settle into your space, adjust your posture, take a deep, clearing breath… and let's meditate together." THIS WEEK'S CHALLENGE: Bodywise Quest This week, tune into the intuition of your body. Your body knows what you need. Honor its messages this week. MEDITATION TECHNIQUES: Day 1: Visualization Day 2: Affirmation "I surrender to my inner truth." Day 3: Breathing Technique Inhale: tune into your body -- Exhale: listen to your body's needs Day 4: Mudra Technique: Mukula Mudra Touch together your fingers and thumbs on each hand. Place them over an area of your body you'd like to support. Rotate them clockwise and feel relief. Day 5: Chakra Technique: First Chakra Location: coccyx Qualities: stability, feeling grounded Color: red Element: earth Day 6: Layer Meditation Techniques Day 7: Reflection + Introspection SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/ sip and om Facebook https://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
Welcome to Day 1 of the Body Harmony Series. If you have been living your life entirely from the neck up—caught in the momentum of a racing mind, managing endless to-do lists, and pushing through the day—this week is your invitation to return home to yourself. We often carry our stress, overstimulation, and anxieties deep within our muscles and nervous system. Today, we begin our journey by closing the gap between mind and body. Through a gentle, anchoring body scan and restorative breathing, you will learn to drop out of the noise of your thoughts and settle into a calm, physically grounded state. Give yourself permission to simply be. What You'll Experience In This Session: A Somatic Reset: Transition from a chaotic, overstimulated mindset into immediate physical presence. The Power of Grounding: A guided body scan designed to anchor your awareness and stabilize restless energy. Instant Calm: A simple, restorative breathing practice to send safety signals directly to your nervous system. A Message for Your Heart Take a deep, slow breath right now, and let your shoulders drop. You have been holding so much together lately, managing the details of life and carrying it all with such grace. But right now, you don't have to manage anything. You don't have to figure anything out. Your heart has a natural rhythm of peace, and today, your only job is to trust it. Let the earth support you, let the tension go, and remember that you are entirely safe to simply rest in this exact moment. This is day 1 of a 7-day meditation series, "Stop Procrastinating: Meditations for Overwhelm and Focus" episodes 2713-2719. THIS WEEK'S MEDITATION JOURNEY Today, we are stepping into a week-long journey together: The Body Harmony Series. So often, we live our lives from the neck up—caught in the momentum of a racing mind, managing endless to-do lists, and pushing through the day. But your mind is only half the story. Your body carries the rhythm of your life. It holds your stress, it remembers your long days, and right now, it might be asking you for a moment to simply rest, reset, and repair. Over the next seven days, we are going to close the gap between your mind and your body. We will be using ancient, time-tested awareness techniques and gentle somatic breathing to melt away deep physical tension, soothe your nervous system, and move out of that exhausted 'fight-or-flight' mode. By the end of this week, you won't just feel calmer—your body will feel like a sanctuary again. Let's begin this journey of deep restoration. Go ahead and settle into your space, adjust your posture, take a deep, clearing breath… and let's meditate together." THIS WEEK'S CHALLENGE: Bodywise Quest This week, tune into the intuition of your body. Your body knows what you need. Honor its messages this week. MEDITATION TECHNIQUES: Day 1: Visualization Day 2: Affirmation "I surrender to my inner truth." Day 3: Breathing Technique Inhale: tune into your body -- Exhale: listen to your body's needs Day 4: Mudra Technique: Mukula Mudra Touch together your fingers and thumbs on each hand. Place them over an area of your body you'd like to support. Rotate them clockwise and feel relief. Day 5: Chakra Technique: First Chakra Location: coccyx Qualities: stability, feeling grounded Color: red Element: earth Day 6: Layer Meditation Techniques Day 7: Reflection + Introspection SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/ sip and om Facebook https://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
Welcome to Day 2 of the Body Harmony Series. Yesterday, we focused on anchoring our awareness and dropping out of a racing mind. Today, we step deeper into the body to target the physical spaces where stress, overstimulation, and daily pressure accumulate most: the neck, shoulders, and jaw. Physical tension is often just an energetic holding pattern—a subconscious attempt to control or push through our days. In this session, we use a soothing somatic body scan and gentle, spacious breathing to intentionally soften these target areas. By giving your muscles permission to unbrace, you allow your physical form to return to its natural state of open, effortless ease. A Message for Your Heart Take a slow, deep breath in, and as you exhale, feel your entire body grow a little heavier, a little softer. You don't have to carry the weight of the world on your shoulders today. You don't have to force things into place or tighten yourself against life. There is a profound strength in letting go. Repeat this softly to yourself as you settle into quiet: "I surrender to my inner truth." Let that truth remind you that you are already whole, you are completely safe, and you are allowed to ease into this moment exactly as you are. This is day 2 of a 7-day meditation series, "Stop Procrastinating: Meditations for Overwhelm and Focus" episodes 2713-2719. THIS WEEK'S MEDITATION JOURNEY Today, we are stepping into a week-long journey together: The Body Harmony Series. So often, we live our lives from the neck up—caught in the momentum of a racing mind, managing endless to-do lists, and pushing through the day. But your mind is only half the story. Your body carries the rhythm of your life. It holds your stress, it remembers your long days, and right now, it might be asking you for a moment to simply rest, reset, and repair. Over the next seven days, we are going to close the gap between your mind and your body. We will be using ancient, time-tested awareness techniques and gentle somatic breathing to melt away deep physical tension, soothe your nervous system, and move out of that exhausted 'fight-or-flight' mode. By the end of this week, you won't just feel calmer—your body will feel like a sanctuary again. Let's begin this journey of deep restoration. Go ahead and settle into your space, adjust your posture, take a deep, clearing breath… and let's meditate together." THIS WEEK'S CHALLENGE: Bodywise Quest This week, tune into the intuition of your body. Your body knows what you need. Honor its messages this week. MEDITATION TECHNIQUES: Day 1: Visualization Day 2: Affirmation "I surrender to my inner truth." Day 3: Breathing Technique Inhale: tune into your body -- Exhale: listen to your body's needs Day 4: Mudra Technique: Mukula Mudra Touch together your fingers and thumbs on each hand. Place them over an area of your body you'd like to support. Rotate them clockwise and feel relief. Day 5: Chakra Technique: First Chakra Location: coccyx Qualities: stability, feeling grounded Color: red Element: earth Day 6: Layer Meditation Techniques Day 7: Reflection + Introspection SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/ sip and om Facebook https://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
Matt Chan returns for part two of his four-part May series on the Jason Khalipa Podcast. This week, the conversation dives into peptides, testosterone, recovery, and what it really means to stay capable as you get older.Matt and Jason share personal experiences navigating fitness as they get older, the role testosterone plays in improving health, and why muscle mass, recovery, and long-term health matter more than ever. The guys also get into the growing conversation around peptides and GLP-1s, including where they see value, where they see risk, and how these tools fit into a bigger picture of discipline and longevity.Beyond the health talk, this episode is really about continuing to train for life. Setting goals beyond competition. Staying capable for your family. And finding purpose in continuing to push yourself physically as you age.[0:01] What You Missed[1:27] Train Hard Coffee[2:25] Peptides and Fitness Over 40[5:21] Testosterone and Health[16:11] Peptides and Self-Injection[18:56] GLP-1s and Weight Management[22:00] Fitness and Longevity[30:11] Breathing Techniques[33:46] Goal Setting and ChallengesThanks for tuning in to the Jason Khalipa Podcast!
Illiana is back talking about our nervous system. She shares her expertise on nervous system regulation, its impact on women's health, and practical strategies to heal and maintain a balanced nervous system from a Christian perspective.We are NOT health professionals. We are health advocates and our opinions are our own. Links mentioned: https://www.thoseothergirls.com/post/healing-the-whole-woman-emotional-health-chronic-illness-self-advocacy-those-other-girls-ep-346Chapters00:00 Introduction and Overview02:01 Understanding the Nervous System04:51 Nervous System Dysregulation Explained09:28 Signs of a Dysregulated Nervous System16:49 The Impact of Modern Life on Women21:52 Pain and Emotional Suppression26:27 Physical Manifestations of Dysregulation32:51 Navigating the Challenges of Nine-to-Five Work33:21 Finding Joy and Purpose in Work34:56 Creating a Fulfilling Morning Routine37:34 Slowing Down for Better Mental Health41:16 Breathing Techniques for Nervous System Regulation44:49 Three Essential Tips for Regulating Your Nervous System51:50 The Impact of Media on Mental Health55:21 Simplifying Life for Better Well-BeingFollow on Instagram:TOG: @thoseothergirlspodcastMal: @malyourgalpal This is a Other Girls Media production.You are able to listen on Apple Podcasts, Spotify, iHeartRadio, Google Podcast, Amazon Music, Pandora PLUS YouTube.Join ourPatreonSponsors:COL 192:https://col1972.com/ "thoseothergirls1972"America Women Beauty:https://americanwomanbeauty.net/ "mal15"Garnuu:https://garnuu.com/ "othergirls10"The Pink Rose:https://shopthepinkrose.com/ "othergirls10"Want more TOG?Get theappCheck out ourwebsiteThose Other Girls Youtube Channel
Anna Parker-Naples discusses the profound impact of breathing on stress management, decision-making, and performance, especially in high-pressure environments like the corporate world. She shares personal experiences with burnout, explains the science behind breathwork, and offers practical tips for using breathing techniques to enhance well-being and leadership effectiveness. Interviewed by Oliver ThompsonImpact of breathing on decision-making and stress responsePersonal story of burnout and recovery through breathworkThe science of the nervous system and how breathing influences itPractical breathing techniques for high-stress situationsThe evolution of human breathing and modern stress challengesChapters00:00 Introduction00:29 Breathing's Role in Corporate and Personal Well-being01:20 Stress in Modern Life and Its Impact02:07 Breathing and Its Effect on Mental and Physical Health03:05 Technology, Stress, and the Need for Breath Control04:08 Anna's Personal Burnout Experience05:39 Signals of Burnout and Body Awareness07:28 The Nervous System and Stress Response09:19 Breathing and the Fight-or-Flight Response10:47 Evolution of Human Breathing and Modern Challenges12:52 Practical Breathing Tips for High-Stress Situations16:40 The Importance of Nose Breathing and Carbon Dioxide20:43 Breathing Techniques to Calm the Nervous System22:13 Daily Routine for Better Breathing and Stress Management23:39 Breathing and Leadership Presence25:01 Breathwork in Organizational Change and Neurodiversity26:44 Breathing as a Tool for Mental Health and Well-being28:49 Key Takeaway: Changing Your Breath Changes Your LifeFollow Anna Parker-Napleson Instagram: https://www.instagram.com/healingafterthehardstuffInstagram: https://www.instagram.com/annaparkernaplesLinkedIn: https://www.linkedin.com/in/annaparkernaplesFollow Oliver Thompson:LinkedIn: https://www.linkedin.com/in/ottraining/www.oliverthompsontraining.co.ukwww.smartworkingrevolution.com
A Deep Dive into the Vagus Nerve, Neuroception, and Overcoming Burnout Ever walked into a room and instantly felt like something was completely off? That is not your intuition being magical; that is your nervous system running the show. We spend all day trying to "think" our way out of stress, but it rarely works. Your body has a built-in threat radar called neuroception that operates entirely below your conscious awareness. When it misfires, you get the illusion of panic. You feel like you're fighting a sabertooth tiger when you're just staring at an unread email. Modern psychology calls this Polyvagal Theory. It explains why we constantly flip between the cool, collected Bruce Banner and the raging Hulk. The trick isn't fighting the Hulk. It's learning how to speak the biological language of your vagus nerve. Once you understand the mechanics of your own survival instincts, everything changes. You stop fighting your mind and start regulating your body. Use the four-four box breathing method to instantly hack your vagal tone. Restructure your morning tech habits to turn off your body's unconscious threat radar. Harness social co-regulation to lower your cortisol simply by being around safe people. Hit play to stop out-thinking your anxiety and start mastering your nervous system today. SPONSORS
Oxidative stress is one of the primary drivers of aging, inflammation, and chronic disease — and glutathione may be the body's most powerful defense. In this episode, Dr. Greg Jones sits down with Dr. Nayan Patel, internationally recognized pharmacist and author of The Glutathione Revolution, to break down the science behind the body's “master antioxidant.”As we age, glutathione production declines. When intracellular glutathione drops, oxidative stress rises — damaging mitochondria, accelerating cellular aging, impairing detoxification, and increasing vulnerability to metabolic and neurodegenerative diseases. Dr. Patel explains why glutathione must work inside the cell to be effective, why many oral supplements fail, and how absorption and delivery systems matter.The conversation explores:• How free radicals damage DNA and mitochondria• Why glutathione outperforms traditional antioxidants• The relationship between glutathione, vitamin C, and NAD• The impact of alcohol, sleep deprivation, and stress on antioxidant reserves• Why athletes and high performers burn through glutathione faster• How deep breathing influences oxidative balance and longevityWhether you are focused on longevity, detoxification, athletic recovery, or preventing chronic disease, this episode offers a science-based framework for understanding oxidative stress and how to optimize your cellular resilience.
I'm breaking down how breath work can help relieve sexual pain, vaginismus, and pelvic floor tension so you can move closer to pain free sex and a more relaxed body. I walk you through simple techniques to calm your nervous system, release tightness, and create more ease during intimacy.Ready to go deeper? Book your free clarity call to start your healing journey today.We can guide you 1:1 on how to become sexually confident and connected during intimacy.Learn more about our remote 1:1 healing program inside a free clarity call here: https://www.vaginarehabdoctor.com/heal-painful-sex-telehealth/Follow me on Instagram @vaginarehabdoctorFollow me on YouTube https://youtube.com/@vaginarehabdoctor?si=19BnPuV8ykIRTbUDFollow me on Tik Tok: https://www.tiktok.com/@vaginarehabdoctor?_r=1&_t=ZT-93XJyKkkU1HLeave a 5 star review if you are learning from and loving this podcast! Email us with any questions about working with us: support@vaginarehabdoctor.comProduced by Light On Creative Productions
Are you looking for anxiety help because you're struggling with chest tightness, a racing heart, or the feeling that you can't take a deep breath? This physical sensation of anxiety in the chest can be overwhelming, but you can physically override your nervous system and return to calm in just ten minutes. In this session, Martin—a clinical hypnotherapist and former paramedic—shares a scientifically proven technique to help you find relief. Drawing on years of experience in the back of an ambulance and in clinical practice, he guides you through the Physiological Sigh, a powerful tool to clear CO2 buildup and reinflate the lungs' tiny air sacs (alveoli) that often collapse during high stress. What you will learn in this episode:The Physiological Sigh: A step-by-step guide to the most effective breathing technique for shortness of breath and panic attacks. Grounded Visualization: Open your chest and mind with a guided "Summer Window" visualization designed to soften tension. 3 Daily Caring Tips: Practical paramedic-backed advice, including the "Tripod Reset" to physically open your lungs and the "2-Minute Phone Break" to reduce anxiety triggers. Take Back ControlEven after seven years of helping others through Calming Anxiety, Martin shares how he uses these exact techniques to navigate his own recent health scares and tension. You've done brilliantly today by listening to your body's message and answering it with calm. Ready to break the cycle of anxiety for good? Access the full Anxiety Breaker Course at: calminganxiety.fm Remember to smile often, think positively where you can, and in everything... be kind.
SummaryIn this episode, Dr. Torkil Færø discusses how heart rate variability and wearable technology can be used to monitor and improve long-term health, prevent diseases, and optimize lifestyle choices.TakeawaysHeart rate variability as a health indicatorThe connection between stress, inflammation, and diseaseUsing wearables to monitor and improve healthLifestyle factors affecting heart health and longevityThe role of sleep and inflammation in disease preventionChapters00:00 Introduction to Health and Longevity02:30 The Journey of a Doctor: Personal Motivation for Health03:56 Understanding Heart Rate Variability08:32 The Connection Between Stress and Health12:24 The Importance of Preventative Health14:07 Gamification of Health Tracking14:55 The Impact of Sleep on Health17:19 Alcohol and Its Effects on Health18:49 Wearable Technology for Health Monitoring19:41 Personal Health Data and Its Implications22:32 The Role of Lifestyle in Heart Rate Variability29:10 Understanding Body Signals and Metrics29:47 Night Shift Work and Its Health Implications32:01 Reversibility of Health Issues Through Lifestyle Changes33:10 Transforming Health Through Lifestyle Changes35:29 The Impact of Sleep and Weight on Health37:51 Breathing Techniques and Their Benefits40:47 Understanding Inflammation and Heart Rate Variability42:36 When to Seek Medical Attention46:07 The Role of Wearables in Health Monitoring49:37 Navigating Healthcare Costs and Preventive Care53:53 Empowering Personal Health ManagementCredits:Hosted by Ryan Roghaar & Mike SmithProduced by Ryan RoghaarTheme music: "Perfect Day" by OPM The Eggs Podcast Spotify playlist:bit.ly/eggstunesThe Plugs:The Show: eggscast.com@eggshow on X and InstagramOn iTunes: itun.es/i6dX3pCOnStitcher: bit.ly/eggs_on_stitcherAlso available on Google Play Music!Mike "DJ Ontic": Shows and info: djontic.com@djontic on twitterRyan Roghaar:rogha.ar
Can yoga actually help relieve headaches and migraines?In this episode of the Headache Doctor Podcast, Dr. Taves sits down with Amber Richmond, owner of Cambio Yoga, to explore how yoga can reduce headache frequency, ease tension, and improve overall well-being.Amber shares her personal journey with headaches and explains how yoga goes beyond stretching—impacting stress levels, breathing patterns, posture, and nervous system regulation. You'll learn how simple practices like diaphragmatic breathing, deep rest (Yoga Nidra), and mindful movement can shift your body out of fight-or-flight and into healing mode.Whether you're new to yoga or already practicing, this episode will give you practical tools to help manage headaches naturally and build long-term resilience.What you'll learn: How stress contributes to headaches and migraines Why breathing techniques can calm your nervous system The role of posture (like forward head position) in headache pain What types of yoga are best for beginners or chronic pain How “deep rest” (Yoga Nidra) can accelerate recovery How to use yoga beyond the mat to prevent headachesNovera: Headache Center
#283 - How to Control Your Breathing So You Do Not Gas OutIn this episode, we are talking about: Breathing Techniques and Why They Matter. Most beginners quit early because they do not know how to breathe efficiently. “If you want help dialing in your breathing during your runs, reach out. I will walk you through it.” Just Click This: “Start Your Journey” Link Let's Dive In. Would You Like To Support the Show? https://www.runtothebestyou.com/sponsors❤️If you love this episode, please share it on your Instagram stories and tag me at @coachtadris Please rate and leave a review on Apple Podcast. Thank you. HOW WE CAN WORK TOGETHER Create Memories With Us!Start Your Journey With Coach Tadris Start Your Running Journey, Or Ask About The AC Race Series Discounts https://www.runtothebestyou.com/coach-tadrisLEAVE A MESSAGE FOR SHOW (Voice or Text) @ coachtadris@gmail.com FREE RESOURCES: 101 HEALTH TIPS: https://www.runtothebestyou.com/news-notes/160-running-list-of-101-tips-to-better-your-healthBLOGS: https://www.runtothebestyou.com/news-notesWEBSITE: www.runtothebestyou.com FACEBOOK: https://www.facebook.com/tadris.parkerTIKTOK: https://www.tiktok.com/@tadrisparkerThanks For Listening And Remember, Keep Calm And Run To The Best You! - Coach Tadris
A book moment with Stephanie, the return of mall culture -- what we're seeing in retail trends, breathing techniques to help you sleep, and Harry and Meghan want to make another polo showSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
If you want to know how to think on your feet, you need to understand something most advice on this topic gets wrong: Thinking on your feet is not a talent. It's a trained response. And the training required goes far deeper than memorizing a few “power phrases” or practicing small talk at networking events. Real mental agility, by which I mean the kind that serves you in a boardroom, on a stage, in a heated conversation, and even in physical danger, is something you earn. And to earn it requires systematic preparation across multiple domains. I know this because I've spent decades training for exactly these moments. As a university professor, I've lectured in multiple languages to rooms of students who didn't always want to be there. And to get my PhD, I had to sit for a dissertation defense in a room where some of the examiners delighted in throwing hardball questions. As a performing musician, I've improvised solos on stages where the set list changed mid-show. While performing card magic, I've recovered from botched tricks in front of audiences who were actively trying to catch me out. And as a martial arts practitioner, I've used my training to escape three real-world physical confrontations without throwing a single punch. Then there was my TEDx Talk where I had to make real time adjustments when the audience failed to even smile at my scripted laugh lines, but chuckled substantially during parts I had not planned to be funny. https://www.youtube.com/watch?v=bqtDy68-gkY How to Think on Your Feet: The Complete Training System for Mental Agility Under Pressure What I've learned across all of these experiences is that every domain of “thinking on your feet” shares one foundational requirement. It's not intelligence. It's not quick wit. It's often not even confidence. Rather, the biggest lesson I’ve learned is that thinking quickly and responding in the best possible way comes down to the systematic reduction of ego. That might sound philosophical, but it's intensely practical. And it will become the thread that connects everything in this guide. From how to recall information instantly in a conversation to how to physically escape a threatening situation without freezing. Here's what we'll cover today: Part 1: Why “Thinking on Your Feet” Is a Trained Skill, Not a Personality Trait Part 2: The Ego Problem (Why Your Self-Image Is Your Biggest Obstacle) Part 3: Mental Recall Under Pressure (How to Access What You Know When It Matters) Part 4: Verbal Agility (How to Sound Smart, Pivot, and Recover in Conversation) Part 5: Performance Under Pressure (Lessons from Music, Magic, and the Stage) Part 6: Physical Composure (How to React When Your Safety Is at Stake) Part 7: Daily Training Exercises for Mental Agility Part 8: Loading Your Mind (Why What You Memorize Determines How Well You Think) Part 9: The Paradox of Mental Silence Let’s dive in with why most people struggle with the skill of spontaneously responding in optimal ways in the first place. Why “Thinking On Your Feet” Is a Trained Skill, Not a Personality Trait As Freud pointed out, civilization is not our natural state. In Das Unbehagen in der Kultur, which is usually translated as Civilization and Its Discontents, he argues that much of our inner tension comes from how our social training represses our instincts. “Discontents” is not really a great translation for the title of this book. “Unbehagen” means something more like “unease” or “discomfort.” And since languages and skills are something we learn, we literally have to undergo a process of discomfort to learn most things. That's not a political statement. It's a neurological one. Your brain's implicit memory system, the part that handles automatic behaviors, gut reactions, and how you repeat social patterns on autopilot, was shaped by millennia of environments that looked nothing like a conference room or a dinner party. It was shaped by physical survival, tribal dynamics, and the need to read danger before it arrives. This means that when you're put on the spot in a modern context, your brain defaults to patterns it learned through observation, not through deliberate training. And those patterns were modelled on the people around you growing up. Especially in contexts like: Being asked a question you weren't expecting Getting challenged during a meeting Having someone force you to improvise a presentation at school or work In such situations, you might find yourself freezing under pressure and not realizing that you’re actually repeating how you saw a parent go cold when you were young. Or you might find yourself getting defensive in arguments the way a sibling did, or going blank during presentations based on someone else’s blip you observed. When you repeat this behavior yourself, it’s not a character flaw. That's implicit memory doing exactly what it was designed to do: replicate observed behavior. And if you’re reading this and don’t have problems thinking on your feet, chances are that you were a lucky observer of someone who could when you were young. Combatting Implicit Memory’s Hold with Reconsolidation The problem is that your default patterns are not optimized for the situations modern life throws at you. They're survival patterns, not performance patterns. Since you’ve learned to react like those you’ve observed instead of how you’d prefer to act as a fully realized being in this world, what can you do? Fortunately, quite a bit. Neuroscientists call the mechanism behind how you can shift the hold of implicit memory on your behavior memory reconsolidation. Here’s how memory reconsolidation works in brief: Every time you recall a memory, it temporarily destabilizes. Researchers call this destabilization a “labile state.” And while the memory is transitioning, the memory can be modified before your brain stores it again. This includes modifying behavioral patterns, not just facts. So when you clam up after being put on the spot and then reflect on what happened, that freezing response is briefly open to revision. This process was first demonstrated in landmark research by Karim Nader and Joseph LeDoux at NYU, which you can read about in Memory Reconsolidation. As part of their investigation, Nader and LeDoux demonstrated that even deeply encoded fear memories could be altered during reconsolidation. Unlocking Transformation Bruce Ecker and colleagues later applied this principle therapeutically. I recommend their discussion in Unlocking the Emotional Brain: Memory Reconsolidation and the Psychotherapy of Transformational Change. As you’ll read, they discovered how long-held emotional patterns can be rewritten. Not through willpower, but through a specific process of activating the old pattern, introducing a contradictory experience, and allowing the brain to re-encode. Monica Khosla explores a parallel idea in The First and Last Belief. This fascinating book is written by someone who experiences non-dual states similar to those I shared in The Victorious Mind: How to Master Memory, Meditation and Mental Well-Being. Khosla discusses how our earliest family-formed beliefs become the templates for how we respond under pressure as adults. Her work in family therapy suggests that these templates aren’t permanent fixtures. Rather, they’re “reconsolidatable,” provided you understand how they were formed and deliberately create new experiences that contradict them. This is precisely what the training in the guide you’re reading now is designed to do. Every exercise, every practice, every discipline I’ll share works by activating your default pattern (the freeze, the defensive reaction, the blank stare) and replacing it with a trained alternative in the moment it’s most labile. The Catch But there’s a catch. There’s always a catch, isn’t there? The pattern that most resists reconsolidation is your self-image. It’s also your self-image that most aggressively defends itself against change. People literally argue for hours with therapists that they cannot change. I know because I made this argument myself for years in front of my own therapists. This is precisely why thinking on your feet requires training. You cannot simply decide to be quicker, calmer, or more articulate under pressure. You have to deliberately replace your default patterns with trained responses. And use deliberate practice to ensure those responses become the new default. The training looks different depending on the context: In conversation and debate, it means learning frameworks for organizing thoughts rapidly and practicing with real people. In professional settings, it means memorizing key information so thoroughly that recall becomes effortless, freeing your mind to think rather than search. On stage or in front of an audience, it means thousands of hours of performance practice that builds a reservoir of recoveries and pivots you can draw on automatically. In physical danger, it means martial arts or self-defense training that bypasses conscious thought entirely and produces trained physical reactions. Each of these contexts has its own training methods. But they all share the same underlying principle: the trained response must be so deeply encoded that it fires before your conscious mind has time to interfere. The single biggest source of that interference? Your ego. But never fear. As big of a problem as the ego can be, you’re going to learn how to solve and resolve it. Part 2: The Ego Problem (Why Your Self-Image Is Your Biggest Obstacle) Here's the uncomfortable truth that almost no “how to think on your feet” article will tell you: The reason most people freeze, fumble, or fail under pressure is not that they lack information or intelligence. It's that they're managing their self-image at the same time as they're trying to perform. They experience serious cognitive drain as a result. Why? Well, when you're in a meeting and someone asks you a question you don't know the answer to, your mind doesn't just process the question. If your ego is not well-managed, your mind simultaneously processes: “What will they think of me if I don't know? Will I look incompetent? How do I maintain my status?” That parallel processing consumes the very cognitive resources you need for actual thinking. The Additional Cognitive Drain of Fantasizing Your Own Wit The psychoanalyst Jacques Lacan made an observation that I've found profoundly useful in this context. He once pointed out that our fantasies are almost always better than the reality. For example, when we fantasize about being the quick-witted person everyone admires, we're constructing an idealized self-image that the real moment can never live up to. At least not all the time. You’ve probably heard the phrase “the gods have clay feet.” Well, spend enough time with accomplished performers, and you’ll start to see why. No one always has: the perfect response the devastating comeback the elegant pivot But we fantasize that some people do. And then when we don't perform like our fantasy, we experience not just the failure of the moment, but also a painful collapse of our self-image. That's why a stumble in a presentation can feel catastrophic even when the audience barely notices. The ego is experiencing a much larger injury than the situation warrants. How to Reduce Ego Before It Costs You There’s no quick fix for the ego. And ego reduction exercises so you can respond with greater self-satisfaction in the moment require: Practice in advance Consistent application in a variety of situations And in a variety of ways until responding off the top of your head from a clear mind becomes your default orientation. Then you maintain the practices that get you the spontaneous mastery you want over time. Here is a powerful place to start. Practice Stoic Premeditation The Stoics called it premeditatio malorum or negative visualization. Basically, you deliberately imagine everything that could go wrong related to the situations that regularly require your response. If you regularly visualize yourself going blank in a meeting, stumbling through a presentation, or being publicly corrected, the actual event loses its power to destabilize you. You've already experienced the worst in your imagination. The real version is almost always milder. It’s the flipside of the point from Lacan we discussed above. You’ve now made the reality much better than the fantasy. Modify the Classic Stoic Exercise You can modify premeditatio malorum in two key ways. I suggest you experiment with both techniques I’m about to describe. One: Transform Old Memories of a Disastrous Performance First, you can excavate through your memory to find situations you recall where things have already been bad for you. Then, you can “cleanse” those memories by placing them in a “Happy Memory Palace.” The scientific basis for this process comes from research showing promise in therapy for trauma, such as this study of memory reconsolidation specific to declarative memory. And there is the now classic Tim Dalgleish-headed research on using Memory Palaces or the method of loci for successfully reducing depression. For more on this kind of research, the following livestream replay gives you an exact exercise and more about the memory science behind the positive outcomes: https://www.youtube.com/watch?v=vs9UHz4pVuM In terms of how I’ve used this approach personally, I sometimes wince at one particular memory from when I sang a song during show-and-tell one morning when I was in grade two. I don’t know why I used to feel embarrassed when the memory would arise as an adult, but I could feel the sting in my cheeks. And later when I first started sharing the Sanskrit phrases I’ve memorized, that little flush of shame would arise again. So to forgive that kid whatever my memory was holding against him for his squeaky little voice, I turned the classroom into a Memory Palace and used it to memorize a delightful poem. From the point that I finished learning the poem (you can learn the process from this poetry memorization guide), I can think of that episode without that old embarrassment reviving any of its sting. And I’ve used this approach to transform other lingering memories I don’t like as well, something I’ll share more in-depth in a forthcoming book. Releasing old negative memories that involve shame makes me feel more spontaneous. And I’m confident you’ll enjoy a similar benefit too. Two: Memorize Stoic Quotes Memorizing poetry is one thing, but it takes time. You can commit quotes to memory a lot faster. I share one of my favorite quotes from Seneca in this YouTube short, one that took only a few minutes to memorize, even though it’s in Latin: https://www.youtube.com/watch?v=ISvX0-CfRkk I found this quote in Kevin Vost’s Memorize the Stoics! Although it’s not on my list of best Memory Palace Books, it provides a great look at memory training through a Stoic lens. And Vost is right: The value of having ancient wisdom on tap cannot be exaggerated. Not just for correcting your ego. You’ll also find that you have more things to say when pressed to speak on the spot. Things that have stood the test of time. Meditate Specifically for Ego Reduction Eckhart Tolle, author of The Power of Now, often says in his talks that if you are empty of thought, you don’t have to worry about what to say next during a conversation. You’ll spontaneously produce the best possible reply. I often wondered how it was possible to empty my mind of thoughts until I encountered Gary Weber’s Happiness Beyond Thought and Evolving Beyond Thought amongst other works. Although Weber’s full program requires a fair amount of time, it’s worth it for the mental space and spontaneity you’ll enjoy. Two Other Tactics for Detaching From Your Ego for Greater Spontaneity While you’re experimenting with Stoicism, here are two other tactics to explore. They’re both counterintuitive, but powerful. Embrace ignorance as a position of strength Saying “I don't know, but I'll find out” is not a failure. It's a demonstration of intellectual honesty that most people find more impressive than an imaginary answer. If your ego tells you that not knowing something is a form of weakness, push back. Admitting when you don’t know something and then doing some research and following up, builds trust at the same time as it builds your knowledge base. Detach from Needing Any Particular Outcome Your job in any high-pressure moment is not to be brilliant. It's to be present and responsive. Almost as if there is no “you” longing to be perceived in any particular way. Or desiring things to play out for or against you. When you stop trying to produce the perfect response and instead focus on actually hearing the question, understanding the situation, and responding honestly, the quality of your thinking improves dramatically. And it happens largely because you've freed up the cognitive resources consumed by your egotistical needs. You’ll also enjoy your perception of the present moment much more. Part 3: Mental Recall Under Pressure (How to Access What You Know When It Matters) One of the most common experiences of “not thinking on your feet” is this: You know the information, but you can't access it in the moment. You know your mind possesses the answer. But the pressure of the situation has locked the door. There's a neurological explanation for this. Researcher Amy Arnsten has documented how stress signalling pathways in the prefrontal cortex effectively shut down under acute stress. As we know from studies in anxiety-induced memory loss, during stress, the amygdala takes prominence over the prefrontal cortex, which is responsible for working memory, reasoning, and flexible thinking. As a result, your brain redirects resources toward fight-or-flight responses that are useful for physical survival but terrible for articulate speech. This is a major reason why you can know something perfectly in a calm environment and go completely blank when asked about it in front of an audience or in a heated discussion. The information hasn't disappeared. Your brain has simply redirected resources away from the systems that retrieve it. The Alphabet Retrieval Technique When I suddenly can't recall something (a name, a fact, a point I wanted to make), I have a technique that works more often than I'd expect: I mentally run through the alphabet from A to Z. It doesn’t always bring back the information. But the technique works often enough to make it a reliable first move, hitting the correct first letter while scanning through the alphabet triggers the retrieval. When it works, it’s because the first letter acts as a cue that unlocks the rest of the word or thought. It’s also the basis of how associative memory operates. As Dr. Gary Small has explained, your brain stores information in networks that somewhat resemble neighborhoods. And the first letter of a word is often enough of a “key” to unlock the door on a full node of information. It's the same principle behind why a song's opening notes can bring back the entire melody. Or how just a word or two of a lyric can bring back an entire verse. The “Let It Go” Retrieval Technique If scanning the alphabet doesn't work, the next best strategy is counterintuitive: Stop trying. In other words, deliberately release any attempt to search your mind for the content. Instead, move on to the next point, the next topic, the next question. Often, within 5–10 minutes, the information you were grasping for will come racing back to mind. This form of recall happens because your subconscious continues processing the retrieval request even after your conscious mind has moved on. Releasing the conscious effort actually accelerates the process, because you've removed the stress that was blocking retrieval in the first place. The Anti-Digital Amnesia Discipline You Need In order to ensure your memory gets stronger over time, you need to break the habit of immediately reaching for your phone or a search engine when you fail to recall something. Every time you outsource mental retrieval to a computer, you weaken the neural pathways that perform recall. You're training your brain that it doesn't need to do the work — and over time, it stops trying. This is the phenomenon I've written about as digital amnesia, and it's one of the most insidious threats to mental agility in the modern world. Preloading: The Real Solution to In-the-Moment Recall Both alphabetical retrieval and simply letting go are recovery strategies. They're useful when recall fails. But the real solution to thinking on your feet is to ensure that recall rarely fails in the first place. This is where a variety of memory training techniques enter the picture. Not as gimmicks, but as the foundational infrastructure for mental agility. The Memory Palace Technique Using Memory Palaces provides a core means of preloading information into your mind. Because this technique allows you to encode very large amounts of information, retrieval under pressure becomes qualitatively different from trying to recall something you passively read or heard. You literally own that information, forwards and backwards. It works because the spatial structure of the Memory Palace gives your brain a retrieval path that works even when the prefrontal cortex is under stress, because spatial memory is processed partly by the hippocampus. This is a different system than the one stress shuts down. In practical terms: If you've memorized the key points of a presentation using a Memory Palace, you don't need to “remember” them under pressure. You just mentally walk to the next room. The information is there, waiting. But it’s not merely attached to a place you know as well as your own home. It has also entered long-term memory. To learn this approach, check out The Memory Palace Technique: A Complete Step-by-Step Guide. Memory Wheels and the Art of Combination Retrieving facts, quotes, even entire passages under pressure is one thing. But what about those moments when you need to synthesize information on the spot? Such as when someone poses a complex question and the right answer isn’t a single piece of information but a combination of ideas you need to assemble in real time? This is where most people’s recall fails them entirely. They might remember one relevant point, but they can’t pull together the three or four ideas needed to construct a substantive response on the spot. I use a technique for this that dates back to the 13th-century philosopher Ramon Llull, later refined by the Renaissance memory master Giordano Bruno. It’s called ars combinatoria or the art of combination. It works by pre-organizing your knowledge onto mental structures called memory wheels so that you can rotate through ideas rapidly and recombine them in novel ways during live situations. https://www.youtube.com/watch?v=Opmb-mU-KPI Here’s the simplest version of how it works in practice: Imagine a circle in your mind with the letters A through Z arranged around it. For each letter, you’ve pre-assigned a thinker, a framework, or a principle you know well. A might be Aristotle. B might be a breathing technique. C might be a core value you hold. M might be Marcus Aurelius. S might be the Stoic concept of premeditatio malorum. When a difficult question hits you in conversation, instead of grasping for one perfect answer, you mentally spin the wheel. Instead of searching randomly for something to say, you approach the task of coming up with something to say by scanning an organized inventory of your best thinking. Because you’ve pre-loaded and spatially arranged all of it, your mind can traverse what you’ve already learned quickly. Memory Wheel Example One of my favorite Memory Wheels is populated with philosophers (one for each letter of the alphabet). When I’m confronted with a complex topic, I rotate through and consider what Aristotle would say and then move on through as many philosophers as I like, all the way to Zizek for Z. I know this technique sounds elaborate and it requires having read the best philosophy books, but once you have a Memory Wheel built and practiced, the rotation takes seconds. Here’s a rapid fire discussion with a few more examples from one of my YouTube shorts from the road in Brisbane: https://www.youtube.com/shorts/29nOib2ZS_4 Please don’t overlook this technique. It produces responses that are genuinely multi-perspectival, not just whatever my default opinion happens to be. The deeper history of this technique and detailed instructions for building your own memory wheels are covered in my full guide to Ramon Llull’s memory wheel method. But the principle you can apply immediately upon developing your own memory wheels is this: If you pre-organize your knowledge into a spatial structure rather than leaving it scattered across your memory, you gain the ability to not just recall individual facts under pressure but to combine and recombine ideas on the fly. That is the difference between someone who can answer a question and someone who can think through a problem in real time. It’s not speed without purpose. It’s architecture with a sense of direction based on the shoulders of giants. Part 4: Verbal Agility (How to Sound Smart, Pivot, and Recover in Conversation) Verbal agility isn't about having a quick tongue. It's about having a calm mind with a deep well of material to draw from. The people who seem effortlessly articulate in conversation are rarely making it up on the spot. They're drawing on vast reserves of pre-loaded knowledge, practiced frameworks, and rehearsed transitions. What looks like spontaneous brilliance is actually the visible tip of an enormous iceberg of preparation. Frameworks for Organizing Your Thoughts Rapidly When someone throws a topic at you and you need to respond coherently, having a mental framework prevents the rambling that makes people sound unprepared. Here are several that work, provided you practice using them before they’re required in real-life situations: The PREP Framework PREP stands for: Point Reason Example Point It’s a very powerful formula to practice during debates as well as in conversation. When using PREP, you state your position, give one reason, illustrate with one example, then restate your position. This takes 30–60 seconds and helps keep your replies structured without sounding rehearsed. The WRAP Technique I learned this one from Chip and Dan Heath's Decisive. WRAP stands for: Widen your options Reality-test your assumptions Attain distance before deciding Prepare to fail I placed WRAP on a memory wheel and demonstrate how to run through it mentally in this ars combinatoria video tutorial: https://www.youtube.com/watch?v=0cYDmaBXvJg What to Do When You're Stumped Even with the frameworks we just discussed or tactics like running through the alphabet, you will experience situations where you simply don't have a response. Here are more strategies you can try. Pause Peacefully Although falling silent can feel painful when you first start practicing it, rest assured that it barely registers to the person listening. And in many cases, a two or three-second pause before responding signals thoughtfulness, not ignorance. Most people rush to fill silence because their ego can't tolerate appearing slow. But a measured pause followed by a substantive response is always more impressive than a rushed response followed by backtracking. Seek Clarification There’s nothing wrong with asking people: “Can you say more about what you mean by that?” or “Are you asking about X or Y specifically?” Such questions will not stall the conversation. It's genuine intellectual engagement, and it often reveals avenues for further conversation that would not be revealed any other way. Use the Truth You might not know this, but many people find it refreshing when someone admits that something is outside of their area. Nir Eyal did that on my podcast a few years ago and I’ve never forgotten his willingness to “stay in his lane,” as he put it. The best part? Nobody penalizes honest uncertainty and a request to move on if you really don’t have a settled opinion on some matter or any expertise. Practice Physical Awareness Sometimes when we’re stumped, our body tenses up. Shoulders rise, the jaw clenches and breathing shallows. This physical tension feeds back into your mental state and makes mental freezing worse. But deliberately dropping your shoulders and taking one slow breath can help break the cycle. More on this kind of physical solution is coming up in Part 6. Practice Steelmanning One of the most powerful exercises for verbal agility is practicing steelmanning. Related to the principle of charity in rhetoric, steelmanning is the practice of arguing for positions with which you disagree. But not half-heartedly. No, you make the argument in the strongest possible terms. One simple way to practice steelmanning involves getting a friend to throw topics at you randomly. Your job is not to argue your own position, but to construct the best possible argument for the opposite side. This practice accomplishes three things simultaneously: It forces you to think through ideas from perspectives you wouldn't naturally adopt, which builds cognitive flexibility. It trains you to separate your ego from your position, because you're explicitly not defending your own views. It prepares you for actual debates, because you've already rehearsed the strongest version of your opponent's argument. For more tips that will help you in this department, check out my guide to preparing for debates. The Improv Principle If you take one thing from this section and act on it, let it be this: Take an improvisation class. Why? Improv comedy training provides you with the single most transferable skill for verbal agility in any context. The core principle of improv is quite easy. You simply answer everything with either “yes, and…” or “no, but…” This simple structure teaches you to accept whatever is thrown at you and build on it rather than blocking or deflecting. This is the exact skill you need in meetings, conversations, presentations, and debates. Improv also provides the one thing you can't get from reading articles: Real-time practice under social pressure while receiving immediate feedback. No amount of theory replaces the experience of standing in front of a group with nothing planned and having to produce something. It’s been a long time since I took an improv class, or any class. But you really only need one round to create a permanent transformation. Part 5: Performance Under Pressure (Lessons from Music, Magic, and the Stage) If you've never performed music, theatre, magic, public speaking, or any other form of real-time presentation, you may not realize how much of “thinking on your feet” is simply having enough trained material that you can recover from anything. The principle applies far beyond the stage. But the stage is where the principle is most visible, so let me share what I've learned from three performance disciplines. Music: Improvisation Is Built on Structure & Self-Awareness When I studied music, I learned something that most non-musicians find surprising: improvisational soloing requires more preparation than playing a written piece. A written piece has every note specified. You practice it, you perform it, you're done. An improvised solo, on the other hand, requires you to internalize the underlying structure so thoroughly that you can navigate it in real time without conscious planning. You need to know the modes, the chord changes, the rhythmic patterns, the phrasing conventions. And you need to know them so well that they're available to your fingers before your conscious mind has time to think about which note comes next. I know this from decades of musical experience. But my life in music almost never happened at all. In grade five, I failed a recorder test. It was given as a prerequisite for joining band class in grade six. The reason, though I didn’t have the language for it at the time, was a condition then called image-deficit disorder, now known as aphantasia. I couldn’t visualize what my teachers were asking me to see on the recorder or the sheet music. And the boring mnemonic sentences they gave us for remembering the notes made no sense to me. The school’s verdict in the face of my supposed failure? No band class. My dad changed that. He rolled up to the school on his Harley Davidson and had a conversation with the administration that I wasn’t privy to. Whatever he said, it worked. I was in. So long as I played the trombone instead of my dream bass guitar. They thought trombone would be easiest for me with its one simple slide. The Art of Coping By Copying But getting into band class didn’t mean I could play. In fact, for the entire first year, I sat beside another trombonist who picked up every note like it was nothing. I survived by watching his slide positions and copying them. I wasn’t reading music. I was reading him. The next year, in grade seven, the teacher gave us separate parts, and my copying lifeline was over. I remember sitting alone in a room with that trombone, sweat rolling down my face, sheet music on the stand turning my brain into wet sawdust. It felt like staring at an explosive I didn’t know how to defuse. But something shifted as my juvenile brain worked to solve the problem. Once I was forced to actually engage with the notation instead of mimicking someone else, I started seeing patterns. The theory behind the notes began to click. My teacher noticed the transformation quickly, both in performance and on my written tests. Later that year, she encouraged me to enter a sight-reading competition. Even though I didn’t win, I remember the thrill of performing music I’d never seen before. And because my teacher saw how deeply I’d started engaging with music, she helped me secure a spot at the local summer school of music before high school. That summer changed my trajectory. I studied with a celebrated trombonist from Canadian Brass. My skills went up substantially, and after a solo I played during the final concert, I was asked to audition for the Kamloops Rube Band. I turned that invitation down and finally retired the trombone for a bass and joined a heavy metal band instead. Over the years that followed, I played in multiple bands, learned increasingly complex music, and eventually realized a lifelong dream: going on tour with an established band. Memory expert Anthony Metivier performing at a concert in Germany. The Lesson That Changed How I Perform And it was during that tour, playing with a sophisticated band called The Outside, that I received perhaps the most important lesson about thinking on your feet that music ever gave me. After a show, our drummer Tito told me I’d missed a few notes. I braced for a critical lecture, but he said something I’ve never forgotten. It was an important tip that has everything to do with the practice of thinking on your feet: “The real problem isn’t missing the notes. It’s looking like you made a mistake. If you look like you made a mistake, it is a mistake.” From that moment on, I trained myself to improvise how I looked just as much as how I sounded. A missed note played with confidence reads as a creative choice. A perfect note played with visible anxiety reads as a near-miss. The audience often doesn’t hear your mistakes, but they do see your reaction to them. This principle extends far beyond music. It shows up in meetings, presentations and conversations. Your stumbles themselves are almost never what people remember. They remember whether or not you flinched. And to tie this all back to the beginning, flinching is an ego response. It’s the visible evidence of caring more about how you appear than about what you’re communicating. Tito didn’t know he was teaching me about ego reduction back during that tour in 2013. But that’s exactly what his lesson was. Card Magic: Multiple Outs and Recovery In card magic, which is especially useful in memorized deck magic, there's a concept called “multiple outs.” I think about it constantly in non-magic contexts. A multiple out is a tactic you might never use, but always have something prepared so that no matter what the spectator does, you conclude the trick successfully. In other words, no matter which card they choose, which pile they point to, which decision they make, you have a prepared path to a successful conclusion. The spectator thinks they're making free choices. In reality, every choice leads to the same place, or to one of several equally impressive endings. This is exactly how preparation works for thinking on your feet. If you've prepared thoroughly for a meeting, you don't just have one argument. You have multiple arguments, multiple examples, multiple pivot points. If someone challenges your position, you have an “out.” If someone asks an unexpected question, you have another “out.” The more preparation you've done, the more outs you have. Magician in Trouble There's also a sub-genre in magic called “magician in trouble” where the performer intentionally appears to make a mistake, building tension before a surprising recovery. What the audience doesn't realize is that the “mistake” was planned and the recovery was rehearsed. But it only works because the performer has done thousands of hours of practice behind the scenes. If you’re having trouble acting spontaneously, learning a few magic tricks is one of the best things you can do. The more tricks you know, the more you can make mistakes and recover. If one trick goes wrong, you transition to another. If a spectator does something unexpected, you have a different trick that accommodates their choice. The depth of your repertoire is directly proportional to your ability to handle anything. Translate this to your professional life: The more tools, frameworks, examples, and stories you have memorized, the more “tricks” you can draw from when a conversation or presentation goes sideways. https://www.youtube.com/watch?v=kvtYjdriSpM Two Levels of TEDx Improvisation Where Preparation Met Reality Minutes before I was due on stage for my TEDx Talk, a long-time fan showed up without a ticket. From what I gathered, he’d traveled to attend the event in Melbourne. And I could tell he was genuinely excited. But he didn’t have a ticket. And when the venue staff told him he couldn’t come in, due to fire capacity rules, we were both frustrated. Anyone with two eyes could see that the room wasn’t actually full. But there was no time to argue the bureaucracy. I was about to deliver the most important presentation of my career, after all. This is exactly the kind of moment that derails people. Not the talk itself, but the things that happen right before you hit the stage. I’m talking about the unexpected disruptions that flood your system with cortisol at the worst possible time. My ego wanted to fight for this person’s entry. It wanted to make a scene about the absurdity of empty seats and fire codes. It wanted to be the hero who fixes things. Instead, thinking on my feet, I suggested we meet for dinner after the talk. He understood. We shook hands. And then I had approximately four minutes to completely reset my mental state before walking on stage. Here’s what I did, standing backstage where nobody could see: I placed my hands behind my back and began Kirtan Kriya. This is a four-syllable meditation (Sa, Ta, Na, Ma) combined with a sequential mudra where your fingers tap. Gary Weber teaches it in this video: https://www.youtube.com/watch?v=ehvokeZnXMM By using the technique with both hands behind my back so no one would see, I simultaneously slowed my breathing and brought myself back to center. Between breath cycles, I also ran a quick body scan from my feet to my scalp, deliberately releasing tension wherever I found it. Jaw, shoulders, hands, the major muscle groups. By the time they called my name, I was calm. Not confident in the way people usually mean. I wasn’t puffed up or “psyched” to give my speech. Just calm in the way that comes from having emptied the bowl. The fan situation was gone from my mind. The ego’s need to intervene was gone. What remained was a mind with nothing in it except a memorized talk and the willingness to deliver it to whoever was in that room. What To Do When the Room Doesn’t Follow Your Script Shortly after my talk began, the room did something I hadn’t planned for. A scripted joke that had worked perfectly to create laughter during the dress rehearsal the day before landed in silence. Not awkward silence. Just… nothing. The audience looked at me with interest but no laughter. A few minutes later, during a section I hadn’t intended to be funny at all, they laughed. Genuinely. A speaker working from notes would have been buried in their script at that moment, unable to read the room because their eyes were on the page. But my entire talk was encoded in Memory Palaces using the technique I teach in my guide, How to Memorize a Speech. I didn’t need to look at any notes. I could look at everyone and connect with them directly. So I did and leaned into their laughter. I let it breathe. I adjusted my pacing to ride the energy they were giving me rather than forcing the energy I’d planned. Going with the flow, I made an unscripted joke and it landed. And when the moment passed, I stepped to the next station in my Memory Palace and continued on with the talk. What the Audience Saw vs. What Actually Happened The audience experienced this as spontaneity. They saw a speaker who was loose, present, reading the room. What actually happened was decades of training expressing itself through a four-second decision. The musical performance training that taught me to keep playing through mistakes without flinching. The card magic training that taught me to have multiple outs when a planned effect doesn’t land. The teaching experience that taught me to read a room full of people who may not be responding the way I expected. And underneath all of it, my ego-reduction efforts shone through, including the willingness to let go of the talk I’d planned and deliver the talk the audience needed. After the event, several people told me how natural and relaxed I seemed. One person said it felt like I was just talking to them, not giving a speech. That’s the highest compliment a speaker can receive. And it was entirely the product of preparation. But nothing about that talk was spontaneous other than the joke I made up on the fly. Otherwise, every word of that talk was memorized verbatim. The audience saw someone thinking on their feet. What they were actually seeing was someone falling back on their training. That, and they witnessed someone with enough training to fall back on. That is the difference. And it’s available to anyone willing to put in the work before the moment arrives. Part 6: Physical Composure (How to React When Your Safety Is at Stake) There are situations where “thinking on your feet” has nothing to do with being articulate or quick-witted. Quite the opposite. There are many moments in life when thinking itself is the problem, especially during situations where what you need is a trained physical response that fires before your conscious mind has time to interfere. I've been in three of these situations. Each time, it was my years-long Systema training that kept me safe. In case you don’t know it, Systema is a martial art focused on breathing, relaxation, and fluid movement under stress. To be clear, it didn’t help me fight. It helped me because it stopped fights from erupting in the first place. Let me explain. Incident One: The Attempted Mugging While writing my dissertation, I was living in Washington Heights, a district north of Harlem in New York City. I was walking south, down to the 170s from the corner of 187th and Cabrini, where I’d stopped to use a bank machine. On my way out, a man stood in front of me with something resembling a gun in his pocket. Exactly as it happens in the movies, he gestured in quick spurts of energy so that my eyes dropped and looked at his pocket. “Give me your wallet and all your money,” he demanded. My Systema training kicked in. Instead of having my shoulders shoot up with anxious tension — the default I’d seen in almost every new student Emmanuel Manolakakis worked with, including me during my first lessons — my mind automatically followed the training I’d received. Without willing it, my shoulders dropped and my mind and body synced with my breath. In a way that still completely bewilders me, a smile came across my face. I don’t know what I looked like, but my expression unnerved the mugger. It created the stress in him that should have been in my body. After what seemed like an eternity, the mugger said, “Wipe that smile off your face or I’ll shoot you.” At this point, my smile grew wider and I started to laugh. An instant later, it felt right to move. I took one step forward into his space and angled to the left with the second and third steps. I didn’t break his gaze and watched as his eyes and entire head tracked me as I moved past him. Then, still operating completely on autopilot, I started to run and found myself in a cleaning supplies store filled with mops and buckets. No confrontation. No escalation. No ego. Just a trained body responding faster than a thinking mind would have. My Systema training, from breath coordination to deep muscle relaxation and long hours of practice with dropping into calm during situations of simulated threat, delivered exactly what it was designed for: bypassing the conscious mind that would have frozen me and let the body handle the situation. Incident Two: The Dark Path in Toronto Some time later, walking in Toronto, I approached a path at the end of a high school field. It was too late to be taking this popular shortcut, but there I was during a night that was far darker than I would have liked. There was just one street lamp hanging over that path, and its bulb was barely working. Before I stepped onto the path, I put a dime on my thumb. I didn’t think about why. There was no conscious strategy at work. My body simply did what training had taught it to do: prepare for the possibility of contact without committing to a plan. Sure enough, someone stepped into my path. I flicked the dime. The coin caught his gaze and seized his attention, producing a few seconds of involuntary visual tracking. This is the same reflex that makes every human eye follow sudden movement. Thanks to the distraction created by the spinning dime, I moved past him easily and paced off into the distance before his focus returned. The entire encounter lasted maybe three seconds. There was no conversation, no confrontation, no mental calculation. Just a trained response that created a tiny window of distraction and an immediate exit through it. I still think about the fact that I put the dime on my thumb before anything happened. It wasn’t a decision so much as it was a product of procedural memory — the same memory system that helps a musician’s fingers find the right fret before their conscious mind has named the note. Systema trains you to read environments the way musicians read chord changes. Not by analyzing, but by responding to patterns your body has trained to respond to inside the dojo. Incident Three: Outside the Post Office The third incident was the strangest. Outside a post office, someone with a grievance I didn’t fully understand began yelling at me aggressively. His body language was escalating and the situation felt like it could turn physical. My response was immediate: I raised my hands into a prayer gesture. With my palms together and fingers standing straight up, I found myself saying “thank you” over and over. I wasn’t being clever. I wasn’t trying to defuse the situation with wit. The gesture came from training, and it served two purposes simultaneously that I was only partially aware of in the moment. First, it put my hands in a position to quickly block any incoming strike. The prayer position is a natural guard because your hands are high, elbows close and forearms ready to redirect. I mean, it’s not going to make you bulletproof, but it’s just as disarming as the smile I delivered back during the mugging I survived in New York. Second, my response psychologically short-circuited the man’s aggression. Being thanked while you’re on the offensive is so dissonant that the brain doesn’t know how to process it. This person’s rhythm broke. His volume dropped. The escalation stalled because the script he was running had been interrupted by a response that didn’t fit. He didn’t thank me back. But at least he stopped. And I walked away unscathed. The Common Thread: No Ego, No Thinking, Just the Fruits of Training In all three incidents, the pattern is identical: Because the ego was out of the way, I wasn't trying to prove anything or “win” the encounters. There was also no conscious thinking. The responses were physical, automatic, and executed faster than mental deliberation would have allowed. Plus, there was relaxation under threat. The counterintuitive act of relaxing when threatened, which Systema specifically trains, prevented the freeze response that ego and fear typically produce. Finally, the strategy in each case was oriented toward getting away, not engaging. For anyone who wants to develop this dimension of thinking on their feet, I strongly recommend studying a martial art that emphasizes relaxation, awareness, and movement rather than aggression and force. Finding Your Own Physical Practice If personal experiences make you want to sign up for Systema, I’d encourage it. But I’d also encourage any martial art that emphasizes awareness, breathing, and relaxation over aggression and force. The point is not to become a fighter. The point is to develop a body that responds to threat with trained composure rather than untrained panic. Beyond martial arts, I practice Qigong daily and have for years. It’s not a combat discipline, but it trains the same foundational skills experienced in a gentler format: Breath coordination Bodily awareness Relaxation under tension For someone who has no interest in martial training, Qigong offers many of the same benefits for composure and physical presence without ever throwing or receiving a strike. Whatever physical practice you choose, I’d offer one caution: Don’t romanticize these practices or turn them into a glamorous fantasy. Remember the lesson from Lacan and the Stoic lessons that make sure reality is better than fantasy if and when real situations of trouble land. The three incidents I described above weren’t action sequences. They were awkward, brief, and slightly absurd. I didn’t defeat anyone. I smiled, flicked a coin, and said thank you. The training didn’t make me dangerous. It made me calm enough to exit each situation without a scratch. And that brings me to what I consider the most important physical skill of all, one that doesn’t require any formal training: situational awareness. Train for Situational Awareness In each of the three incidents, there was a moment before contact where my body registered something my conscious mind hadn’t articulated yet. In Washington Heights, I noticed the man’s posture before he spoke. In Toronto, something made me put a dime on my thumb before I entered the dark path. Outside the post office, I registered the escalation in body language before any words were exchanged. To train for greater situational awareness, walk with your phone in your pocket instead of your hand. Move around the world with your ears empty instead of listening to music or podcasts. When you enter a room, notice the exits. When you’re in an unfamiliar environment, pay attention to who is around you and how they’re moving. These aren’t paranoid habits. They’re the same environmental reading skills your ancestors used every day. Modern life has simply given us the luxury of ignoring them. There is almost no better way to think on your feet than the thinking that steers you clear of sticky situations in the first place. When it comes to physical confrontation, the best-trained response is the one you never have to use. Part 7: Daily Training Exercises for Mental Agility Everything discussed so far requires ongoing practice. Here are the specific daily exercises I use and recommend, organized from quick (2 minutes) to involved (30+ minutes). Breathing Techniques (2–5 minutes) Before any high-pressure situation, be it a presentation, a meeting or a difficult conversation, controlled breathing is the fastest way to shift your nervous system from sympathetic (fight-or-flight) to parasympathetic (calm and focused). The simplest technique: Breathe in for 4 counts, hold for 4 counts, breathe out for 6 counts. The extended exhale activates the vagus nerve and physically slows your heart rate. Do this for 2 minutes and you'll enter any situation calmer and more mentally available. For more advanced breathing techniques, check out this video tutorial I made for you: https://www.youtube.com/watch?v=YeO06_uZZcg Progressive Muscle Relaxation (5–10 minutes) Systematically tensing and releasing muscle groups, from your feet to your face, trains your body to release the physical tension that accumulates under stress. Over time, you develop the ability to detect and release tension in real time — during a conversation, during a presentation, during a confrontation. This is the body scan component that I used before my TEDx Talk, and it's a core element of Systema training as well. The ability to scan your body for tension and deliberately release it is a physical skill that directly supports mental agility. Steelmanning Practice (15–20 minutes) Get a partner. Have them throw random topics at you. Your job: argue the strongest possible case for the position you naturally oppose. Switch roles. Do this twice a week and within a month you'll notice a dramatic improvement in your ability to think through problems from multiple angles under time pressure. Now, you might think about going to Chat-GPT or some other LLM. You can certainly give this a try. However, beware of context-dependent memory and state-dependence issues. If you only train in digital environments with a bot, you will likely find that you perform fine when sparring with a computer, but flounder with a human. As this study found, training in certain environments creates less cognitive fatigue than others. So if you come to develop certain beliefs about the difficulty of discussing things based on experiences with chatbots, you will probably not like the energy-drain you encounter when dealing with humans. Remember: we tend to fight the way we train, so practice all rhetorical argumentation in a variety of environments, never just one. Random Topic Riffing (10–15 minutes) Have someone give you a topic and speak about it for 2 minutes without stopping. What you say doesn't need to be brilliant, but work at speaking continuously. The exercise trains your brain to keep producing output even when it doesn't feel ready, which is exactly the skill you need when put on the spot. Increase difficulty by having the topic-giver interrupt you with new topics mid-stream. This trains your ability to pivot and shift directions without losing composure. Memory Palace Practice (15–30 minutes) Every time you encode information using a Memory Palace, you're doing more than memorizing. You're building the retrieval infrastructure that makes recall under pressure possible. Regular Memory Palace practice is the single most important investment you can make in your ability to access information when you need it. The more you memorize, the more you should seek to incorporate memorized material into your steelmanning and random riffing practice routines. Alphabet Drills and Multiple Mentality (5–15 minutes) One of the most unusual training systems I’ve encountered comes from Harry Kahne, a performer from the 1920s who could write with both hands simultaneously while reciting poetry from memory. He called his approach “Multiple Mentality” because it’s the deliberate practice of running several mental operations at once. His exercises sound deceptively simple. The foundational one: write out the alphabet backwards from memory. Not from Z-A printed on a card. From memory, cold. Most people find reciting the alphabet backwards surprisingly difficult the first time. But once you can do it? That’s when the real training begins. Kahne then asks you to pair the alphabet’s extreme ends mentally: A-Z, B-Y, C-X, working inward. Then start from the center and pair outward in reverse. These are pure concentration drills because they force your brain to hold a structure in working memory while performing various forms of recall. I go deeper into the full Multiple Mentality system and all of Kahne’s exercises in my detailed review of his course, including the parts I think are brilliant and the parts where I respectfully disagree with him. Part 8: Prepping Your Mind (Why What You Memorize Determines How Well You Think) Most of us know that the quality of your thinking is directly proportional to the quality of what you've committed to memory. A mind loaded with poetry, philosophy, scientific principles, historical examples, memorable quotes, and well-understood frameworks will produce richer, more nuanced, more creative responses under pressure than a mind that relies on whatever it happens to recall from last week's reading. This is not about showing off. It's about having raw material that makes you mentally dexterous. And gives you information you can use in an instant. What to Memorize for Maximum Mental Agility As you’ve seen, I strongly recommend memorizing quotes and poems. Because memorized poetry gives you access to compressed wisdom, beautiful language, and emotional resonance that you can draw on in conversation, writing, and thinking. Likewise, you can learn how to remember a story. https://www.youtube.com/watch?v=DM4TxD6ez1Y When you've memorized a poem or story, you own the content in a way that reading on its own never provides. The lines and structures become part of your mental vocabulary. I've memorized dozens of poems and passages of verse, and they surface constantly in conversation, in my writing, in my thinking about problems that have nothing to do with literature. Memorize Speeches for Mental Dexterity Likewise, you can seek out speeches from people like Churchill, Lincoln, Martin Luther King Jr. and Marcus Aurelius. The words of leaders who were themselves masters of thinking on their feet make for excellent training material. When you've memorized their words, you internalize their patterns of thought. You don't just quote them. You begin to think in the structures they used. Learn to Tell Jokes Like improv, humor provides you with one of the ultimate forms of thinking on your feet. And telling jokes is far more learnable than people assume. To get started, commit a few jokes to memory and study their structure. You’ll soon notice that a good joke is a tiny argument: The setup establishes expectations The twist violates the expectations The punchline resolves the violation in a surprising or ironic way This simple structure is not so different from the PREP framework we discussed above. Practice Parroting and Accent Imitation Imitating a famous actor might sound like a party trick, but it's actually a profound exercise in sharing another person’s perspective and behavioral patterns. To imitate someone convincingly, you have to at least try and understand how they think, how they move and how they use language. As a result, the understanding you develop translates directly to the ability to read and respond to different people in different contexts. I’m not particularly good with foreign accents or imitating people. But merely by putting time into practicing a few people, I’ve learned a lot and become more spontaneous on my feet. Reflective Thinking Practice Memorization alone isn't enough. The material you memorize needs to be processed through reflective thinking. This is the practice of deliberately considering what you've learned, connecting it to other things you know, and forming your own positions. I do a lot of my reflective thinking through journaling, through conversation with carefully chosen friends, and through a practice I've maintained for years: regularly re-reading books I've already read, looking for things I missed the first time. All of these practices transform static knowledge into dynamic intellectual resources you’ll draw upon with great ease when you find yourself put on the spot. Part 9: The Paradox of Mental Silence We've covered a great deal of ground today: ego reduction, memory techniques, verbal frameworks, performance training, martial arts, daily exercises, and the art of loading your mind with quality material. And now I want to end with something that sounds like a contradiction but is, in fact, the deepest truth about thinking on your feet: The goal is not to think faster. Rather, it’s to create the conditions where you don't need to think at all. I know this sounds paradoxical. How can “thinking on your feet” require not thinking? It’s because the highest level of performance in any domain doesn’t just look like effortlessness. It actually is, if only in the present moment. I’m talking about the musician who plays a transcendent solo. That performer isn't thinking about which notes to play. Nor does the martial artist who evades a strike sit there thinking about which direction to move. And the speaker who delivers a perfect response to an unexpected question isn't thinking about what to say. They’re drawing upon deep preparation. In each case, the performer has trained so deeply that the right response emerges from a place beneath conscious thought. The preparation started long ago. Practice has quieted your fantasies, both positive and negative. And what remains is a mind so well-prepared that it can be still during the demands and in that stillness, the right response simply appears. This outcome is common in the world of mindfulness and meditation, where practitioners describe the experience of being “full by being empty.” In order to receive the moment as it actually is (not as your ego wants it to be, nor as your anxiety fears things might go wrong), you just have to empty your mind of the noise that normally fills it. Your Next Step If this article has shown you anything, I hope it's this: thinking on your feet is not a gift. It's the product of deliberate, ongoing training across multiple domains — mental, verbal, physical, and philosophical. The foundation of all of it is memory. Not “good memory” as a vague trait, but trained memory — the ability to encode, store, and retrieve information on demand, under pressure, in any context. If you want to start building that foundation, I've created a free course that teaches you the core Memory Palace technique in four video lessons. It's the same starting point my Masterclass students use, and it will give you your first experience of what trained recall feels like. For even deeper training that includes the Memory Wheel technique, ars combinatoria, advanced Memory Palace strategies, and the Recall Rehearsal patterns that make long-term retention predictable, my Magnetic Memory Method Masterclass takes you through the complete learning system. And if you want to explore the meditation, breathing, and muscle relaxation routines I've combined with memory training for maximum mental composure, I go into all of that in The Victorious Mind. So what do you say? Are you ready to stop worrying about what you’ll say next and start training so deeply that the right response arrives on its own? Remember: the secret every performer, martial artist, and memory expert discovers is ultimately the same. You don’t rise to the level of the mome
This week's Question of the Week comes from Jamey, who asks: What do you find is the best breathing technique at the starting line?If you've got a topic you want us to tackle, submit it at thisisbracketracing.com/ask. With insights from the TIBR and ELITE brain trust, this episode starts a series of Q&A discussions built around the questions racers are asking right now.
You've probably heard it before: don't hold your breath while pushing. Maybe you're holding onto that advice tightly as you prep for birth, especially if you've been practicing breathing techniques for labor ahead of time. We get it. And we want to give you the full picture.In this episode, Stephanie and Nikki sit down for an honest conversation about breathing, pushing, and what it actually looks like to move a baby through the pelvis in real time. This isn't about contradicting anyone's care team. It's about making sure you have context, not just a rule.We talk through:Why the "no breath-holding" guidance exists and where it comes fromWhat breathing techniques for labor work best at each stage of pushingHow pushing shifts as baby descends and crowning beginsWhy rigid advice can work against you in the momentWhat it looks like when every professional stays in their lane and refers outThe questions you should be asking your care team before your due dateThe pelvic floor therapy community does incredible work. And as doulas who attend births every single day, we bring a different lens. Not a competing one. A complementary one.Because birth requires responsiveness, not perfection.If you're preparing for the pushing phase and want to feel informed, flexible, and supported, this episode is for you.See more on the blog: https://www.how2mom.com/breathing-techniques-for-labor Thank you so much for listening to the Mom2Mom Podcast! This podcast is meant to empower women and bring the community together through storytelling and education. Here, you will find encouragement, support and community. We are your community. And we're so happy to have you!Join the email list to be notified when episodes go live HERE! Please also make sure to comment, share and subscribe! xoxo, StephanieLet's Connect:Website (how2mom.com) Instagram (@how2mom)Facebook (@how2mom)TikTok (@how.2.mom)Twitter (@how_2_mom)Linkedin (@how2mom)Pinterest (@how2mom)YouTube (@how2mom)
Do you feel like your brain is "full" after scrolling? In this episode, Martin (Clinical Hypnotherapist and former Paramedic) addresses the 2026 phenomenon of Digital Brain Rot—the mental fog caused by a dopamine-heavy, short-form world. Today, we aren't just meditating; we are hitting the reset button on your cognitive system to clear the cache and find your focus again.We dive into the science of Screen Apnea—the shallow, unconscious breath-holding we do while consuming digital content—and use the 4-6-8 breathing technique to signal to your nervous system that the digital threat is over.In this episode, you will explore:The 4-6-8 Reset: A breathing pattern designed to counteract sympathetic overdrive and downshift your stress levels.The Digital Horizon Visualization: A guided imagery session to clear the "glitchy static" and overlapping windows of the digital mind.Cognitive Hygiene Tips: 3 practical habits to reclaim your attention from the algorithm.Internalize These Affirmations:Repeat these to reclaim your focus and master your attention:"I am the master of my attention, not the algorithm." "I choose depth over distraction." "My value is not measured by my connectivity." "I release the need for instant gratification." Timestamps for Your Reset:0:00 – Understanding Digital Brain Rot & Mental Fog 1:10 – Combatting Screen Apnea: The 4-6-8 Breathing Technique 5:00 – Guided Visualization: Clearing the "Digital Static" 8:30 – 3 Daily Caring Tips for Mental Hygiene 9:50 – Outro & Reclaiming Your Brain Reclaim Your Calm with the Anxiety Breaker CourseIf the screen time is winning and you're ready for a deeper recovery, join the Anxiety Breaker Course at calminganxiety.fm. Get 5 bespoke guided hypnotherapy sessions for a lifetime of better mental hygiene for just $67.Be kind to yourself. If this reboot helped you, please share it on social media to help a friend find their focus today.Connect with us: www.calminganxiety.fmThe Anxiety Circuit Breaker Couse - 5 Wonderful Hypnotherapy Sessions https://calminganxietypodcast.systeme.io/letter
Join us for our Bio Hacking series, Mike and Mark explore the transformational power of conscious breathing through the lens of Patrick McKeown's groundbreaking book, The Oxygen Advantage. Backed by science, McKeown's methods focus on improving health, reducing stress, and optimizing performance through simple yet effective breathing techniques.Get the book on Amazon https://geni.us/PatrickOxygenAdvantageThe episode covers practical insights and easy-to-follow exercises to help listeners manage stress, improve sleep, and enhance focus. Breathing is something we do automatically, but Patrick reveals that most people are doing it wrong. By retraining your breath, you can unlock mental clarity, Resilience, and energy gains you never knew you had.
In this episode of The Jordan Syatt Podcast I speak with Sonya Azad (@sonyaazadtv) and we discuss:- Yoga for weight lifters- Breathing techniques and strategies- Meditation made easy- How to calm your nervous system- And more...I hope you enjoy this episode and, if you do, please leave a review on iTunes (huge thank you to everyone who has written one so far).Finally, if you've been thinking about joining The Inner Circle but haven't yet... we have hundreds of home and bodyweight workouts for you and you can get them all: https://www.sfinnercircle.com/
You are not afraid of public speaking. You're afraid of being judged, rejected, embarrassed, or getting it wrong. In this episode, John Assaraf, entrepreneur, brain performance researcher, and founder of MyNeuroGym, breaks down what's happening inside your brain when fear, anxiety, procrastination, or self-doubt kick in, why 95% of what we think, feel, and do is automatic, and how to interrupt those patterns without relying on willpower. We talk about rewiring habits, strengthening your “neuromuscles,” why stress chemicals only last 90 seconds if you don't feed them, and how to rewire your “Frankenstein brain” into your “Einstein brain.” Get ready to rewire the patterns that have been running your life on autopilot. In This Episode You Will Learn Why NO ONE is truly afraid of public speaking. The “FRANKENSTEIN BRAIN vs. EINSTEIN BRAIN” model for understanding fear and self-sabotage. The 90-SECOND RULE for calming stress and anxiety in real time. Why WILLPOWER fades after 3–4 PM. The “Take 6” BREATHING TECHNIQUE to instantly reset your nervous system. Why your brain remembers negative experiences 10X FASTER than positive ones. The 3-to-1 POSITIVITY RATIO to override automatic negative thoughts. Check Out Our Sponsors: Shopify - Sign up for a one-dollar-per-month trial period at shopify.com/monahan Quince - Step into the holiday season with layers made to feel good and last from Quince. Go to quince.com/confidence Timeline - Get 10% off your first Mitopure order at timeline.com/CONFIDENCE. Northwest Registered Agent - protect your privacy, build your brand and get your complete business identity in just 10 clicks and 10 minutes! Visit https://www.northwestregisteredagent.com/confidencefree Resources + Links Call my digital clone at 201-897-2553! Visit heathermonahan.com Sign up for my mailing list: heathermonahan.com/mailing-list/ Overcome Your Villains is Available NOW! Order here: https://overcomeyourvillains.com If you haven't yet, get my first book Confidence Creator Follow Heather on Instagram & LinkedIn John on Instagram & LinkedIn
Is your leadership strategy ready for high-stakes, high-pressure environments? Today, George Wright III dives deep with Dominic Forth, CEO of Thought Leaders America, to explore strategies for maintaining calm clarity and courage under pressure. Dominic recounts his transformative near-death experience on the Zambezi River, discusses the parallels between survival and entrepreneurship, and shares powerful techniques for controlling narratives and building authority. Learn practical tips for managing interviews, utilizing AI for strategic growth, and staying grounded in challenging situations. Don't miss this episode for actionable insights on upping your leadership and thought leadership game.01:23 Dominic's Background and Survival Story05:11 Leadership Under Pressure07:28 Breathing Techniques for Calmness17:33 The Role of AI in Thought Leadership22:42 Dominic's Media Background25:02 Conclusion and Contact InformationThanks for listening, and Please Share this Episode with someone. It would really help us to grow our show and share these valuable tips and strategies with others. Have a great day.George Wright III“It's Never Too Late to Start Living the Life You Were Meant to Live”FREE Daily Mastermind Resources:CONNECT with George & Access Tons of ResourcesGet access to Proven Strategies and Time-Test Principles for Success. Plus, download and access tons of FREE resources and online events by joining our Exclusive Community of Entrepreneurs, Business Owners, and High Achievers like YOU.Join FREE at DailyMastermind.comFollow me on social media Facebook | Instagram | Linkedin | TikTok | YoutubeGrow Your Authority and Personal Brand with a FREE Interview in a Top Global Magazine HERE.Guest Overview: Dominic ForthDominic Forth is a CEO, leadership strategist, speaker, and media authority who helps founders, CEOs, and innovators move from invisible to unforgettable by developing calm, clarity, and courage under pressure. He is the CEO of Thought Leaders America, a national media, PR, and authority‑building firm that positions leaders as credible voices through strategic storytelling, earned media, and investor-facing messaging.Dominic's leadership philosophy is shaped by lived experience, including a near‑fatal whitewater rafting accident on Africa's Zambezi River. That experience became the foundation of his Zambezi Survival Mindset, a framework he uses to teach leaders how to think clearly, regulate fear, and act decisively in high‑stakes environments.Guest resources:Website: https://thoughtleadersamerica.comLinkedIn: https://www.linkedin.com/in/dominicforthInstagram: https://www.instagram.com/dominicforthYouTube: https://www.youtube.com/@ThoughtLeadersAmerica
Physiotherapist and somatic stress coach Emma Ferris explains how breathwork and nervous system regulation help women manage stress, improve performance and speed recovery. She shares practical tips to notice body cues, adjust breathing patterns, and build simple practices to shift out of chronic stress and into lasting calm. The conversation also touches on practical strategies for regulating the nervous system, such as breathing techniques and the significance of understanding one's own body and its needs. Emma encourages listeners to create awareness around their stress responses and to prioritize self-care as a means to achieve a balanced and fulfilling life. Connect with Emma: Website: https://www.thebreatheffect.com/ Facebook: https://www.facebook.com/TheBreathEffect Instagram: https://www.instagram.com/thebreatheffect/ Conning The Con podcast: https://open.spotify.com/show/76rt53XG2UC0rWddeYksAl The Bravery Academy Podcast: https://www.thebreatheffect.com/the-bravery-academy-podcast/ Want to try Breathwork? My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body. If you're feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation. You'll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience. Join us for one class or all 4 classes. Can't make it live? That's ok, a replay will be emailed to you. Use the code 'PODCAST' at checkout to get 50% off your first class! Check it out and join here. Timestamps: (00:00) Introduction to Nervous System Regulation (02:50) Understanding Stress and Its Impact (05:42) The Three Buckets of Stress (10:44) Listening to Your Body's Cues (14:55) Creating Safety in the Nervous System (20:54) Breathing Techniques for Regulation (25:32) Exercise and Women's Health (31:43) Busting Myths About Training and Recovery (36:30) The Role of Compassion in Health (40:41) Conclusion and Key Takeaways Sign up to our weekly newsletter and become an M&M Insider! You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! Join here: https://www.mindmovementhealth.com.au/subscribe/ Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth Haven't subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts
Nervous System 101: What Chiropractic Really Does and How to "Reset" Stress Response | Conversations with a Chiropractor Episode Description In this solo episode of Conversations with a Chiropractor, Dr. Stephanie Wautier tackles a question that still floats around out there: is chiropractic "scientific," and what does it really have to do with stress relief? It starts with a surprising grocery store comment and turns into a clear, practical breakdown of the nervous system, what chiropractors are actually assessing, and why the spine matters for both the central and peripheral nervous system. Stephanie explains the difference between the central nervous system (brain and spinal cord) and the peripheral nervous system (the network of nerves leaving the spinal cord), then zooms in on the autonomic nervous system, the part most people are talking about when they say "fight or flight" and "rest and digest." She also clears up a common misconception: every chiropractor is working with the nervous system, regardless of technique, because the goal is the same, reduce interference and restore communication. From there, this episode turns into a toolkit. You'll hear simple, doable ways to support a stressed-out system, including breathing patterns that cue safety, sensory grounding, rhythmic movement, vagus nerve stimulators like humming and gargling, and sleep habits that help your body actually power down at night.
Day 3 of Heart Renewal: Letting Love In Again follows the arc of Ground—returning to your body when love feels uncertain and the mind wants to spiral into "what if." In this episode, you'll practice the Let Go Breath (inhale 4, exhale 8—or 4/6— for 8 rounds), a longer-exhale technique designed to calm stress arousal and anchor you in the present moment. This grounding practice helps release emotional urgency, reduce overthinking, and bring you back to steady self-trust—so you can stay connected to yourself while you navigate love with clarity and calm. Featured technique: Let Go Breath (4 in / 8 out, or 4/6) x 8 rounds Best for: anxious waiting, rumination, uncertainty in dating/relationships, emotional bracing Takeaway: When you ground, you stop chasing certainty—and start choosing from self-respect. ABOUT THIS WEEK'S SERIES Welcome to Heart Renewal: Letting Love In Again—a 7-day meditation series designed to help you gently reopen your heart with both tenderness and wisdom. Whether you're seeking a relationship or you're in one and love feels distant, this week will guide you to release what you've been carrying, calm your nervous system, rebuild emotional safety, and create the inner conditions where love can return—without forcing it. Each day follows a simple arc—Release, Safety, Desire, Boundaries, Receiving, Repair, and Choose Again—with breathwork, visualization, and reflective prompts to help you soften protective patterns, trust yourself again, and feel more open to giving and receiving love in real life. This is day 3 of a 7-day meditation series, "Heart Renewal Meditations: Letting Love In Again," episodes 3358-3364. THIS WEEK'S CHALLENGE - LOVE IN PRACTICE QUEST: Each day, do one small "letting love in" action— release something heavy, soften your body, express an honest desire, set a gentle boundary, receive without deflecting, make a repair, or choose again. Track it with 7 checkmarks and notice how quickly your heart starts to feel safer, steadier, and more open. THIS WEEK'S MEDITATION JOURNEY Day 1: Renewal Visualization Day 2: Affirmation: "I release what's heavy." Day 3: Let Go Breath: inhale 4, exhale 8 (or 4/6), do for 8 rounds Day 4: Apana mudra for purification Day 5: Fourth chakra for love and gratitude Day 6: Love Flow meditation, combining the week's techniques Day 7: Weekly review meditation and closure SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/ sip and om Facebook https://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.
From the Inside Out: With Rivkah Krinsky and Eda Schottenstein
Send us a textSelf-Mastery in Real Life: Regulation, Trust, and the Shift from Control to ConnectionIn this episode on From The Inside Out Podcast with Rivkah and Eda,, we discuss the complex journey of self-healing with Devori Nussbaum, a multifaceted therapist with expertise in Chinese Medicine, nutrition, psychology, psychotherapy, and Chassidus. Devori shares personal insights from her transformation journey and explores the intersection of emotional, physical, and spiritual well-being. She emphasizes the significance of the brain-body connection and offers practical advice on how to achieve alignment and coherence through breathwork, emotional awareness, and mental clarity. Devori's retreats, designed to help women find their inner light, and her upcoming book on feminine energy further underscore the depth of this enlightening conversation.EPISODE SPONSORSKeren HachomeshToday's episode is sponsored in honor of Rebbetzin Chaya Mushka Schneerson, and we're inviting you to partner in her living legacy through Keren Hachomesh—the tzedakah fund established by the Rebbe immediately after her passing to uplift and protect Jewish women and girls around the world. Keren Hachomesh supports vital needs with extraordinary dignity: mikvaot, hachnasas kallah, educational opportunities, and discreet grants for families and single-parent households—so women can stand tall through life's most vulnerable moments. Please take a moment to give back: your donation becomes real relief, strength, and dignity for women and couples who need it right now. Visit KerenHachomesh.org to donate or learn more.GUEST BIODevori Nussbaum is a psychotherapist, educator, and retreat leader whose work bridges deep Torah wisdom—especially Tanya—with modern psychology, somatic healing, and nervous system regulation. With training across multiple disciplines (including psychotherapy, nutrition, and holistic healing modalities), Devori is known for translating big spiritual concepts into practical, repeatable tools—how to move from control into connection, how to regulate the body so the mind can lead, and how to live with more wholeness in the middle of real life. She's the author of To Live With an Open Heart (five years in the making), and the creator of the Spice of Life Retreats—named in honor of Rebbetzin Chaya Mushka—where women experience what Devori teaches: embodied trust, emotional coherence, and a return to joy that feels both grounded and attainable.You can find Devori's work here: https://www.devorinussbaum.com/ and follow her on Instagram https://www.instagram.com/devori_nussbaum/?hl=enCHAPTERS00:00 Highlights01:33 Honoring Rebbetzin Chaya Mushka04:09 Introducing Devori Nussbaum06:40 The Power of Presence and Connection15:16 The Brain-Body Connection19:19 The Role of Breath in Emotional Regulation44:44 Breathing Techniques for Emotional Regulation and Rewiring the Nervous System46:19 Understanding the Comfort Zones And The Fear of Change 55:59 The Cost of Change and Letting Go oCOMMUNITYJoin the Community! Connect with us on socials to discuss Episode 101, share insights, and continue the conversations you want to have:
Dr. Michael Gervais has experienced firsthand how human psychology can break down under pressure. As a teenage competitive surfer, the fear of judgment sabotaged his performance, revealing how mental barriers, not physical skills, silently limit confidence and potential. That early insight led him to study psychology and spend over 25 years helping elite athletes, entrepreneurs, and high performers train their minds. In this episode, Dr. Michael shares proven mental skills to overcome fear of other people's opinions, build confidence from within, and unlock peak performance. In this episode, Hala and Dr. Michael will discuss: (00:00) Introduction (01:25) How Mindset Shapes Human Potential (06:48) Why Elite Performance Is Mentally Driven (10:39) How High Performers Train Differently (17:08) Handling Fear in High-Stakes Moments (19:32) Breathing Techniques for Mental Strength (23:25) The Importance of Imagery for Peak Performance (31:38) The Psychology of FOPO and How to Combat It (43:11) Performance-Based vs. Purpose-Based Identity Dr. Michael Gervais is a high-performance psychologist, bestselling author, and host of the Finding Mastery podcast. He has worked with world record holders, Olympians, internationally acclaimed artists and musicians, MVPs from every major sport, and Fortune 100 CEOs to optimize mindset and performance. Michael is widely known for his work on mastery of self, emotional regulation, and thriving under pressure. Sponsored By: Indeed - Get a $75 sponsored job credit to boost your job's visibility at Indeed.com/PROFITING Shopify - Start your $1/month trial at Shopify.com/hala Spectrum Business - Visit Spectrum.com/FreeForLife to learn how you can get Business Internet Free Forever. Northwest Registered Agent - Build your brand and get your complete business identity in just 10 clicks and 10 minutes at northwestregisteredagent.com/paidyap Framer - Publish beautiful and production-ready websites. Go to Framer.com/profiting and get 30% off their Framer Pro annual plan. Intuit QuickBooks - Start the new year strong and take control of your cash flow at QuickBooks.com/money Quo - Run your business communications the smart way. Try Quo for free, plus get 20% off your first 6 months when you go to quo.com/profiting Working Genius - Take the Working Genius assessment and discover your natural gifts and thrive at work. Go to workinggenius.com and get 20% off with code PROFITING Resources Mentioned: Michael's Podcast, Finding Mastery: bit.ly/F-Mastery Michael's Book, The First Rule of Mastery: bit.ly/TFROM Michael's Instagram: instagram.com/michaelgervais YAP E with Dr. Michael Gervais: Active Deals - youngandprofiting.com/deals Key YAP Links Reviews - ratethispodcast.com/yap YouTube - youtube.com/c/YoungandProfiting Newsletter - youngandprofiting.co/newsletter LinkedIn - linkedin.com/in/htaha/ Instagram - instagram.com/yapwithhala/ Social + Podcast Services: yapmedia.com Transcripts - youngandprofiting.com/episodes-new Entrepreneurship, Entrepreneurship Podcast, Business, Business Podcast, Self Improvement, Self-Improvement, Personal Development, Starting a Business, Strategy, Investing, Sales, Selling, Psychology, Productivity, Entrepreneurs, AI, Artificial Intelligence, Technology, Marketing, Negotiation, Money, Finance, Side Hustle, Startup, Mental Health, Career, Leadership, Mindset, Health, Growth Mindset, Habits, Positivity, Human Nature, Critical Thinking, Robert Greene, Chris Voss, Robert Cialdini
Listener Q+A with Andrea, Natalie, & Jeremiah.CHAPTERS00:00 Post-Competition Perceptions04:33 Shoulder Pain and Lateral Raises10:52 Client Challenges and Lab Results17:21 Patterns of Successful Clients25:02 Program Duration and Adaptation31:01 Trends in Protein Products31:22 The Protein Debate: Quality vs. Marketing32:51 Tanning Tips for Photo Shoots38:30 Transitioning Between Building and Cutting Phases43:26 Adjusting Macros in Maintenance Phases47:03 Breathing Techniques for Effective Lifting50:42 Understanding Yohimbine: Uses and Side Effects54:57 Restoring Metabolism After a DeficitLINKSApply for Coaching: https://ecs-coaching.super.site/Living Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/KEYWORDSfitness, bodybuilding, nutrition, coaching, health, weight loss, training, metabolism, client success, exerciseTo Apply For Coaching With Our Team: CLICK HERE
Send us a textIn this episode, we chatted with breath guide Brittany Lillegard to explore how anxiety, panic, and stress reshape breathing patterns—and how a single intentional inhale can start to rewrite the story your brain believes. Brittany shares her path from debilitating panic attacks to “following her breath,” including the pivotal insight that if you can't breathe in a position, you don't belong there. Applied to life, that means breath becomes both a compass and a boundary, revealing misalignment and pointing toward safety.We dig into the shift from brain-down living to breath-up regulation. Instead of the mind dictating threat and the lungs obeying, we use slow nasal breaths, gentle 360-degree rib expansion, and slightly longer exhales to send safety signals back to the brain. Brittany offers harm-reduction wisdom: box breathing can help many, but breath holds may trigger those with breath-related trauma or panic. We also explore cold exposure as a training ground for “catching your breath,” transforming stress spikes into practiced calm.Take away some simple, repeatable practices that meet you where you are: mouth closed, tongue up, ribs widening, attention softening. If you try just one thing today, take a single conscious breath and notice what changes. If this resonated, follow and share the episode, and leave a review telling us which cue helped you most.To learn more or to work with Brittany:Follow: www.instagram.com/breathworkcaravanClairvoyaging is now a fiscally sponsored project of Fractured Atlas, a 501(c)(3) charity, so any donations are now tax deductible. If you'd like to support our projects that aim to foster understanding for diverse spiritual belief systems, visit www.clairvoyaging.com/support. Support the show-- DONATE to the Clairvoyaging Documentary (it's tax-deductible!)-- SUBSCRIBE in your preferred podcast app! -- Follow @clairvoyagingpodcast on Instagram.-- Send us an email: clairvoyagingpodcast@gmail.com-- Become a Clairvoyager on Patreon and get access to exclusive extras!
In this episode, perinatal fitness trainer and birth doula Gina outlines the phases of postpartum tissue healing, including the inflammation and proliferation phases, emphasizing the importance of patience and mindful movement during this period. She also provides practical advice on how to assess readiness for exercise, manage pressure, and avoid overloading the healing tissues. Additionally, Gina highlight the importance of consulting with healthcare providers and possibly a pelvic floor therapist for a tailored recovery approach. Check out our website at mamastefit.com to find the best program for you! 00:00 Introduction: Returning to Exercise Postpartum00:21 Meet Your Hosts: Gina and Roxanne01:09 Gina's Personal and Professional Experience01:42 Postpartum: An Opportunity to Reset and Rebuild02:57 Understanding the Postpartum Healing Phases07:41 The Importance of Patience in Postpartum Recovery09:18 Monitoring Symptoms and Adjusting Workouts18:36 Breathing Techniques and Core Connection21:52 Modifying Exercises for Better Pressure Management25:48 Progressing Safely: Listening to Your Body27:41 Postpartum Fitness Programs and Support28:27 Conclusion and Additional Resources————Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH
This week’s Pulm PEEPs Pearls episode is a focused discussion between Furf and Monty about non-pharmacologic techniques for airway clearance in the non-Cystic Fibrosis bronchiectasis population. This is a focused, high-yield discussion of the key points about airway clearance, including practical tips and a discussion of the evidence. This episode was prepared in conjunction with George Doumat MD. Goerge is an internal medicine resident at UT Southwestern and joined us for a Pulm PEEPs – BMJ Thorax journal club episode. He is now acting as a Pulm PEEPs Editor for the Pulm PEEPs Pearls series. Key Learning Points 1) Why airway clearance matters in non-CF bronchiectasis Non-CF bronchiectasis is defined by irreversible bronchial dilation with impaired mucociliary clearance, leading to mucus retention. Retained sputum drives the classic vicious cycle: mucus → infection → neutrophilic inflammation → airway damage → worse clearance. Airway clearance techniques (ACTs) are meant to interrupt this cycle, primarily by improving mucus mobilization and symptom control. 2) What ACTs are trying to achieve clinically Main benefits are: More effective sputum clearance Reduced cough/dyspnea burden Improved activity tolerance and quality of life Effects on spirometry are usually small. Exacerbation reduction is possible, but evidence is mixed—some longer-term data suggest benefit for specific techniques. 3) The main ACT “families” and when to use them Breathing-based techniques (device-free, flexible) ACBT (Active Cycle of Breathing Technique): breath control → deep breaths with holds → huffing. Pros: portable, adaptable, good first-line option. Key requirement: teaching/coaching to get technique right. Autogenic drainage: controlled breathing at different lung volumes to move mucus from peripheral → central airways. Pros: no device, can work well once learned. Cons: more technically demanding, needs training and practice. PEP / Oscillatory PEP (stents airways + “vibrates” mucus loose) PEP: back-pressure helps prevent small airway collapse during exhalation; often paired with huff/cough. Oscillatory PEP (Flutter/Acapella/Aerobika): adds oscillation that many patients find easy and satisfying to use. Good fit for: people who benefit from airway stenting, want something portable, and prefer a device. Mechanical/manual techniques (help when patient can't self-clear well) HFCWO (“the vest”): external chest wall oscillation; helpful for high sputum volumes, dexterity limits, or difficulty coordinating breathing maneuvers. Postural drainage/percussion/vibration: caregiver/therapist-assisted options; still useful but consider: GERD/reflux risk with certain positions Hemoptysis risk with vigorous techniques 4) How to choose the “right” technique (the practical framework) There is no one-size-fits-all. Match the tool to the patient: Sputum burden (volume/viscosity) Strength, coordination, cognition, dexterity Comorbidities (GERD, hemoptysis history, severe obstruction/airway collapse) Lifestyle + portability (what they'll actually do) Cost/access and availability of respiratory therapy/physio support A key mindset from the script: this is not a lifetime contract—reassess and adjust over time with shared decision-making. 5) Evidence takeaways (what improves, what doesn't) ACTs reliably improve sputum expectoration and often symptoms/QoL. QoL/cough scores (e.g., SGRQ, LCQ) tend to improve modestly, particularly with oscillatory PEP and some vest studies. Lung function: typically minimal change; occasional short-term FEV₁ benefit is reported in some vest trials. Exacerbations: mixed overall; the script highlights a longer-term RCT of ELTGOL showing fewer exacerbations at 12 months vs placebo exercises. Safety: generally excellent; main cautions are hemoptysis and reflux (depending on technique/positioning). 6) Special population pearls Hemoptysis / fragile airways: start with gentle breathing-based ACTs (ACBT, controlled huffing); avoid overly vigorous oscillatory/manual methods if concerned. Severe obstruction or early airway collapse: PEP/oscillatory PEP can help by keeping small airways open on exhalation. Mobility/coordination barriers: consider HFCWO vest or simple oscillatory PEP devices to enable daily adherence. During exacerbations: keep it simple—1–2 reliable techniques, prioritize daily consistency, and re-check technique. 7) The “real” bottom line Start with simple, self-manageable options (often ACBT ± PEP). The “best” ACT is the one the patient will do consistently. Reassess technique and fit over time; education and demonstration are part of the therapy. References and Further Reading Lee AL et al., “Airway clearance techniques for bronchiectasis,” Cochrane Database Syst Rev. 2015; PMC7175838. PMID: 26591003. Athanazio RA et al., “Airway Clearance Techniques in Bronchiectasis,” Front Med (Lausanne). 2020; PMC7674976. PMID: 33251032. Iacono R et al., “Mucociliary clearance techniques for treating non-cystic fibrosis bronchiectasis,” Eur Rev Med Pharmacol Sci. 2015; PMID: 26078380. Polverino E et al., “European Respiratory Society statement on airway clearance techniques in bronchiectasis,” Eur Respir J. 2023; PMID: 37142337. Doumat G, Aksamit TR, Kanj AN. Bronchiectasis: A clinical review of inflammation. Respir Med. 2025 Aug;244:108179. doi: 10.1016/j.rmed.2025.108179. Epub 2025 May 25. PMID: 40425105.
Your breath is your most powerful performance tool. In this episode of the Live Long Podcast, part of our Move for Life series, coaches Nate Wilkins and Shebah Carfagna explain how breathwork transforms endurance, strength, mobility and daily resilience.From nasal breathing and diaphragmatic control to rhythm, syncopation and sport-specific techniques, we explore how breathing shapes your workout — and your wellbeing. Learn why beginners often hold their breath under stress, how to build fluid breathing for running, spinning, yoga and Pilates, and how controlled breathing helps you sleep better, calm anxiety and recover faster.If you want to move better and live longer, start with your breath.This is the latest in our 20-part series, Move for Life.You should consult a doctor or qualified fitness professional before beginning a new exercise program, especially if you have an existing health concerns or limited mobility.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountPartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15SiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.
Mind–body training is widely recognized as a pillar of healthy aging. Research suggests that how we move — and how we think while we move — are deeply connected. When breath, focus and technique align, we sharpen cognition, reduce stress and build the kind of resilience that keeps us active for life.In this episode of Move for Life, fitness coaches Nate Wilkins and Shebah Carfagna explore why the mind–body connection is more than a trend — it's a practical framework for living longer and living well. From tai chi and yoga to strength training or a simple daily walk, they highlight the unifying theme of intentionality: paying attention to what the body is doing and why.Even small rituals — stepping outside for a dose of “ecotherapy,” or taking a mindful decision-making walk — can transform everyday movement into powerful brain-training moments. Studies now show that moderate physical activity can ease anxiety and depression as effectively as some medications.It's a compelling reminder that exercise isn't just for the body — it's one of the most potent tools we have for lifelong mental well-being.This is the latest in our 20-part series, Move for Life. You should consult a doctor or qualified fitness professional before beginning a new exercise program, especially if you have an existing health concerns or limited mobility.-----This podcast is supported by affiliate arrangements with a select number of companies. We have arranged discounts on certain products and receive a small commission on sales. The income helps to cover production costs and ensures that our interviews remain free for all to listen. Visit our SHOP for more details: https://healthspan-media.com/live-long-podcast/shop/Time-line Mitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Time-line is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams. Use the code LLAMA at checkout-EnergyBits algae snacksA microscopic form of life that could help us age better. Use code LLAMA for a 20 percent discountSiPhox Health home blood testingMeasure 17 critical blood biomarkers from home. Get a 20% discount with code LLAMA PartiQlar supplementsEnhance your wellness journey with pure single ingredients. 15% DISCOUNT - use code: MASTERAGING15Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.
Dr. James Goolnik is the dentist who can help you lose weight, lower your blood pressure, and he even incorporates peptides in his cutting edge holisitic dental pratice. If you've heard of Dr. Dominik Nischwitz, then you're in for a treat because Dr. Goolnik trained under him!New episodes of Welcome to Wellness released every Friday!
15 minutesThis week's episode was requested by one of our listeners—thank you for the suggestion!
Episode Highlights With TylerHow often he talks about stress with patients and why this is such an important factorWomen handle stress differently than men, and why this doesn't have to be a bad thingWhat our cycle and our digestion directly tell us about our healthWhy women and men handle stress differently (hint: there's an adrenal reason)What happens when we are stuck in fight or flight long termThe effects on gut health and gut lining when we have chronic stressTop steps to support the gut and address the nervous system in high stressUniversally helpful techniques, like breathing techniques, to help address stressThe role of sleep and fastingResources MentionedThe Wellness Way on X and on FacebookDr. Tyler Kruse and The Wellness Way on InstagramThe Wellness Way Coralville
Sometimes work (and life) can feel full-on — especially at this time of year when deadlines, expectations and emotions all seem to intensify. Whether your mind is racing before a meeting, you're feeling overwhelmed by everything on your plate, or emotions are getting in the way of what you want to say, these simple and science-backed breathing practices can help you reset, refocus and respond with more calm and clarity.Episode 518
Have you ever noticed that when your stress is high, everything feels off? Your hunger cues, your digestion, your energy… even the way you talk to yourself? There's a reason for that — and it's not because you're doing anything wrong. In this week's Thin Thinking Podcast episode, I sat down with PTSD expert Joanne Williams for a powerful conversation about what happens when the brain gets stuck on high alert. When our nervous system is constantly bracing for impact, it affects everything from our gut health to our emotional eating patterns — often leaving us with shame, self-blame, and the feeling that we can't trust our own bodies. If you've ever wondered why you turn to food when stress is high, or why your body sometimes feels like it's working against you, this episode brings both clarity and compassion — plus practical tools you can use right away. So take a deep breath… and come on in. In This Episode, You'll Also Learn… The 4–8 Breathing Technique — a simple, science-backed way to calm your system in the moment. A rapid vagus nerve reset you can use anytime stress spikes. Joanne's "Three Brains" framework — gut, heart, and head — and how it helps move you out of reactivity and into conscious choice. Links Mentioned in the Episode: Joanne's Email Joanne's Podcast Channel Schedule a FREE Focused Call with Joanne here Joanne's Website Joanne's Facebook Joanne's Instagram Joanne's Linkedin Joanne's Alignable Joanne's Tiktok Joanne's Youtube Join my FREE Online Masterclass: BREAKING FREE: Mastering Your Mindset for Lasting Weight Release Join my FREE Masterclass: "How to Stop the "Start Over Tomorrow" Weight Struggle Cycle and Begin Releasing Weight for Good." Sign up for the FREE HYPNOSIS DOWNLOAD : Shift Out of Sugar Cravings My book, From Fat to Thin Thinking: Unlock Your Mind for Permanent Weight Loss (Includes a 30-day hypnosis process.) What would you love to hear about on the podcast? Click here and let me know Subscribe to the email list so that you never miss an episode! Get more thin thinking tools and strategies
Experience a rare, long-form movement lesson with Ido Portal, one of the most influential thinkers in human movement, coordination, and physical practice.CHAPTERS:00:00 - Introduction01:12 - Exercise 1: Right Side10:43 - Exercise 2: Left Side16:29 - Post-Exercise Discussion21:43 - How to Train Movement25:24 - Two Archetypes of Movers26:36 - Ipsilateral and Contralateral Training31:23 - Ipsilateral and Contralateral Game33:58 - Movement Intelligence Techniques38:20 - Variance and Control in Movement42:35 - Catch the Stick Game47:52 - Catch the Stick Game with Bilateral Squats53:13 - Breathing Techniques for Movement58:18 - Reaction Training Strategies1:07:15 - How to Improve Movement Quality1:13:00 - Importance of Reactionary Training1:17:21 - Openness to Play in Movement1:19:34 - Learning from Traditional Cultures1:23:10 - End of the First RecordingSpecial perks for our listeners below!
Feeling the holiday pressure? In this Queen's Corner episode, Snooks shares powerful marriage advice for Thanksgiving: choose connection over perfection, see the goodness in your spouse, and embrace gratitude over stress. Perfect for couples navigating the holiday season together! #MarriageAdvice #ThanksgivingMarriage #RelationshipGoals #ChristianMarriage #HolidayStress #MarriedLife #GratitudeInMarriage #QueensCorner #MarriageCoaching #healthyrelationships
Real Life Runners I Tying Running and Health into a Family-Centered Life
In this final episode of our recovery series, we're diving into one of the most overlooked — yet absolutely essential — parts of recovery: your nervous system.So often, runners think recovery is just about foam rolling, stretching, and getting enough sleep. But real recovery goes deeper. It's about helping your body and mind shift out of “go mode” and into a state where true repair can happen.Here's what we cover in this episode:
5 Minute Panic Attack Relief Meditation That Actually WorksStop a panic attack instantly and find immediate calm with this powerful, 5 Minute Guided Meditation. If you're struggling with a panic attack right now or feel yourself starting to spin into overwhelming anxiety, this is your lifeline. This session is designed to deliver instant panic attack relief and help you stop panic attacks immediately!This is the 5 Minute Panic Attack Relief Meditation that actually works by teaching you real-time coping techniques to calm your fight or flight response.In this Deep Breathing Guided Meditation, you will use:Quick 4-7-8 Breathing: A profound breathing exercise for anxiety to slow your heart rate and soothe your nervous system.Essential Grounding Techniques: Anchor your mind to the present moment by noticing 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.Powerful Affirmations: Repeat calming words like "I am safe right now," "The feeling is passing," and "I am ok" to regain calm and control.Video Chapters for Fast Relief: (Always include this for a longer video)0:00 - Introduction & Hook0:50 - Close Your Eyes & Shift Attention1:17 - 4-7-8 Breathing Technique for Calm2:41 - Grounding Techniques for the Present Moment4:15 - Calming Affirmations & Talk Down5:08 - Final Exhale & Well Done
In today's episode, Gina discusses the role the body can play in our ability to calm our anxiety and discover more stability and peace. A mini guided body scan is included in this episode to help listeners tune into their bodies and listening. A practice for using your breath as an anchor is also included. Using these techniques and others in this episode can help you release nervous tension using your body and come to know more peace and calm. Listen in today!Please visit our Sponsor Page to find all the links and codes for our awesome sponsors!https://www.theanxietycoachespodcast.com/sponsors/ Thank you for supporting The Anxiety Coaches Podcast. FREE MUST-HAVE RESOURCE FOR Calming Your Anxious Mind10-Minute Body-Scan Meditation for Anxiety Anxiety Coaches Podcast Group Coaching linkACPGroupCoaching.comTo learn more, go to:Website https://www.theanxietycoachespodcast.comJoin our Group Coaching Full or Mini Membership ProgramLearn more about our One-on-One Coaching What is anxiety? Find even more peace and calm with our Supercast premium access membership:For $5 a month, all episodes are ad-free! https://anxietycoaches.supercast.com/Here's what's included for $5/month:❤ New Ad-Free episodes every Sunday and Wednesday❤ Access to the entire Ad-free back-catalog with over 600 episodes❤ Premium meditations recorded with you in mind❤ And more fun surprises along the way!All this in your favorite podcast app!Quote:The body is where our power lives. If we want to find peace, we have to come home to it.-Resmaa MenakemChapters0:26 Introduction to Body and Anxiety2:53 The Body as an Ally6:17 Breathing Techniques for Calm9:26 Understanding Proprioception11:22 Grounding Practices13:26 Making Practices Practical15:24 The Future of Calm Living16:06 Conclusion and ReflectionSummaryIn this episode, I delve into the often-overlooked connection between our physical body and our mental well-being, particularly concerning anxiety. As I explore the idea that our body can become our greatest ally, I challenge the common perception that anxiety is solely a mental battle. I introduce the concept that the persistent buzzing of anxiety in our minds often manifests as physical sensations, signaling that something within us requires attention. Both ancient wisdom and modern scientific insights reinforce this connection, highlighting that our physical self holds the key to achieving lasting relief from anxiety.During our discussion, I emphasize the importance of being attuned to our bodies, encouraging listeners to recognize and understand the unique signals their bodies send. By shifting our focus from battling anxious thoughts to nurturing our physical experience, we can start cultivating a sense of calm. I walk the audience through practical exercises, such as a guided body scan, emphasizing the necessity of not only knowing our bodies superficially but truly feeling and understanding the sensations within them. With activities aimed at fostering awareness and softness in our bodies, I illustrate how acknowledging tension and adopting mindfulness can pave the way for anxiety relief.Breathwork emerges as another powerful tool in our journey toward calming our systems. I guide listeners through a simple yet effective breathing exercise designed to activate the parasympathetic nervous system, allowing us to engage with our breath and foster a sense of safety. Each practice, whether it's recognizing proprioception or incorporating gentle movements, is intended to bridge the gap between mental and physical experiences. I underscore the significance of meeting bodily sensations with curiosity, ensuring that the audience understands the value of their physical presence in the face of anxiety.#AnxietyRelief #MindBodyConnection #AnxietySupport #MentalWellness #CalmYourNervousSystem #GroundingTechniques #BreatheAndBeWell #HolisticHealth #SelfSoothing #StressManagement #AnxietyCoachesPodcast #GinaRyan #BodyIsYourAlly #MindfulnessPractice #FindYourCalm #EmbodiedPeace #WellnessJourney #Proprioception #VagusNerveStimulation #ACPSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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