Physiology, Anxiety, and Transformation: Why Change Begins in the Body

0:00Welcome, so today we're talking about the physiology and specifically as it relates to anxiety and transformation because I look at them as very much the same. They follow a similar pattern and what I'll do is to show you how I they follow a similar pattern is because it's it's physiology without going too deep down a rabbit hole if you consider that everything is atom. So I think it helps to start with that frame. If you don't think of everything as atoms that would be the Newtonian physics world. If you think of everything as atoms that would be the quantum mechanics of quantum physics world. And I think it evolves because if you just do first principles thinking you come to that conclusion. I also think that the reason why the ancient martial arts and the philosophers in the New Thought era they had it right, they got it

1:04right because they were looking at nature to figure out how humans operate internally. They looked at plant life, they looked at water, they looked at animals and through that they could gain a sense of what was going on humans. I mean I guess I could stretch and say that's why trials work with with animals but I'm not a scientist, I'm not a doctor so I don't want to go down that path but I mean because it just start extrapolating if this is true and this is true then what else has to be true and that's that's how I built the model and I invite people to come on because I want to talk to folks about their experience whether they agree whether they disagree and the way I look at it is if you disagree with me the night disagree with me until we figure out who's missing information. By going with this principles approach I went from top down and what highlights is that

2:07all of this information is known there's nothing I'm going to talk about that you can't Google and find. But what happens is it lives in silos it lives in silos not because you know I don't have any conspiracy theory idea but the but the scientists to get peer reviewed they go deeper not wider. If you go wider then the experiment of the research takes on other things that are not research and you have to research that you have to to do your trials on that your experiments your rounds etc on that one and then and so it's easier to go deeper because you're using what's already been proven what's already peer reviewed and you just go deeper and I think that's why we end up with this seemingly obscure terminology the neuroscience is a very young field if you consider the brain is a couple hundred thousand years old and whether regardless of what you look at you can see 10,000

3:08years for the human you can see a hundred thousand years for the human so whatever it is even some place to say a million years whatever it is 10,000 is safe 10,000 years ago we were hunter-gatherers that's a safe number and as hunter-gatherers you can see how the evolution supported that hunter gathering and it's one of the reasons I say we have challenges today is because we're structured like hunter-gatherers and we're living in a world with technology and I mean consider that we didn't have anything like what we have today 500 years ago so this is all very recent and in neuroscience the brain scanning tools to tell what was really going on wasn't available until like what three decades ago four decades well obviously it evolved but neuroscience became big for the laymen in the 90s and and then the brain scanning tools just got better and better along with technology so that's where we are today but as a result of it being so new such a

4:10new discipline if you will there's always these new terms and I looked I was looking at emotional intelligence I like the self-determination theory and what I'll be doing in the leadership series is mapping those together to show dynamic leadership so what we're doing now is the self personal leadership in agency then we go leadership one to one and I look at it as one to one because leading does happen on a one-to-one basis yes you're leading a group but true leadership at the front line is one to one at the executive level then it's one to many and that's where you're setting culture but when you're setting performance it's one to one collective and one-to-one you go back and forth for the executive they're mostly one to many and it's about culture but the nice thing is it's very fractal so what we talk about in the self it applies in the one-to-one as you're operating with others now if you're if you've been leading you know we accept well you can't change other people that's 100% true but people can change themselves that's the whole point about the self once you learn how to change yourself it makes it easier to help other people

5:15change themselves I'm gonna close this jump in some sounds yeah I'm at Boston I mean the south end of Boston my daughter's daughter's place here for the holidays and true to form of forcing going live because I like putting demands on myself you have to put demands on yourself before you need them this is like practice before you really need it so you always want to be in this situation when you're putting demands on yourself we'll get into that next time when I'm talking about physiology touch on it today but it goes throughout the seven step reset the seven step reset is my model for transformation for personal transformation and it works well as self coaching and then for leaders what we'll do is focus on step

6:16one and two because that's the state that's the presence and then steps three through six is stimulus and action stimulus to action stimulus to action which is happening all the time and by the time you're in it it's too late you want to be setting if you're a leader you want to be setting the tone and the culture before that and that's how cup how comes into place so you can go and look at the last video on physiology you know that if 95% of everything we do is done by habit habits living in network of neurons that being the case you can see that it makes sense to focus on physiology that's been a lot of time in physiology I go so far as to say physiology cognitive processing is physiological it's not mental when people think about cognitive processing they're thinking about thinking and thinking is very different than associations right look at the network of neurons the hundred billion neurons each connected to a thousand to ten thousand of the neurons that is the network of neurons and that's where the habits

7:20lie and you can look up individually works like myelin synapsis synaptogenesis de-practice and neuro pathways and what you'll see is that all of that lines up with what you would read about the subconscious that's why I said the philosopher said it right they called it a subconscious mind I won't call it a mind sometimes call it a subconscious because it has to map to what people are talking about and I I have asked the neuroscientist why do we keep calling it a subconscious mind when we know it's a network of neurons and it's just one of those things where it's way too big right we can call it a subconscious mind for centuries all the textbooks they come to subconscious mind etc if I do write a book and want to get published by a major publisher you're going to have to call it a subconscious mind because that's what's proven if they go go look for research it says this is a network of neurons they'll have to do multiple layers to find it and that's not how you're going to get a book published and that's that's I'm saying that that's so me say so when you start

8:26looking at epigenetics and gene expression and and how in heart math the heart the folks at heart math solution a heart math heart math institute to some great work the book is called heart math solution which lays that out and it makes the link between people getting sick and not falling in the heart or going against their heart so it gets it gets big so what we're going to do is jump in here I talk about the there we go I talk about the seven step reset as my solution for the seven fitness series seven fitness seven performance series I call it now the seven performance areas is what I lay out with clients in the 90 day transformation and we do laps around the mental physical spiritual emotional mental physical spiritual emotional the reason we're doing this is we have to get the self in place these are in our control so mental is in our control 100

9:31percent people may disagree a little bit with emotional but once you get enough laps here you'll see this isn't your control too and I'll cover that this is actually step five in my seven step series so I'll cover that by the week after next we'll be into step five and you do have control over the emotional but it's not the way you would think but once we get this under control at least at a level that's acceptable so I mentioned going live in Boston and I forced myself to do these things because I have to find weaknesses I have to the same way in sprinting sprinting is a great metaphor because sprinting you are using every part of your body to the max that's why so easy to get injured that's why sprint racers rate professional race sprint racers spend so much time preparing before they sprint they're warming up the stretching a certain kind of way they're doing progressive progressively moving dynamic stretching just to get every part of their body warmed up I've used to say in tournament in fighting you've got to train every part

10:37of your body and it's because you're at the limit and this is what we do when we force ourselves into these situations is we're raising the bar for us right we're you know going live in different places and you you've you've on a couple of weekends assured gets inconvenient I got in late today on the final got on I had trouble the streaming you have Wi-Fi issues etc etc so anyway once we get this and then you find new weaknesses you get a chance to push on that emotional muscle but within six months it happens you see results in one or two certainly by 90 days but six months you should be at the point where you are not anticipating have any any issues with the very different and we call it I call this the anxiety crusher because you stop the spiral when you see the signature of it and the early phases of it you can stop it and that's why physiology is so important then once we get set here then we do the right side

11:41relationship professional financial so everything's in our control I mean what we do is in our control and then that enables us to interact with others and everything else we do is with others within relationship with professional with financial involves other people which means we've got to be able to not get emotionally hijacked we have to be able to function at our as we need to be able to show up as the best version of ourselves time you know day in and day out regardless of what's going on we've got to have agency amidst the chaos and another way to look at the physiology so you can look up how many decisions as a person make a day and you'll probably see something like 33,000 decisions so made per day and that's 95 percent of everything we do is done by habit so these decisions are just stimulus response cycles for the most part and those stimulus response cycles happen over and over and over and the

12:43raising I have this like this so you have the pre stimulus that steps one and two step three is the condition to reaction and then steps four through seven is your response and it's the pause to respond and then the check-in and then the emotional modulation then the action and then seven is mindful and it's getting back to mindfulness so we're present and we're ready for that next pre stimulus this is why I said as a leader once this is happening you're in it you're not going to have much ability to lead that into a different way you're going to be more like reacting just fixing and we want to get to the point where we know that we've got that mindfulness state tuned in with the individuals as well as the organization so if this is happening 33,000 times a day that's about every other second because we're weight roughly 65,000 seconds a day you're going to have to get back here quickly and I talk about like mindset it's not about maintaining a mindset it's also about getting back to a mindset quickly

13:48and then preventing yourself from falling off because you can have a growth mindset in a particular area and you get a shock into the system and that shock causes you to get a fixed mindset and I'll tell you that it starts I'm going to show it sure today how it starts with physiology that have the seven step reset so I already covered this there's your step four so that we condition by the way everything that happens around this step three so there's a little bit of pre step because the system is always looking it's always anticipating and it's already prepped it's almost like if you're driving up to an intersection you may let off the gas a little bit if you're unfamiliar with the area right you're you're just prepared and maybe you even move your foot over the things if there's like a lot of action going on pedestrian cars you might cover the brake you're preparing that's sort of what the system is doing with life as we're moving through it's seeing stuff because remember this the network endurance process is 11 million bits per second

14:51so it's seeing stuff out there and then it prepares us so there's a priest priest step and that's priming priming happens before the stimulus even shows up this is why it's so powerful so even though cognitive biases may be stronger than priming it's more sequential because of the processing speed so the priming gets us thinking a certain way this is why common can do what they do this is why advertisers can do what they do in terms of getting us to do things that we've never been thinking about doing because they're priming us and then when information comes in it's coming into that primed filter instead of a neutral filter and so one of the things we do here is to make sure you can be aware of when you're being primed and more importantly prime yourself and then you have the step so we're here now steps one and two and as you can see physiology is last so we we've already covered beliefs in our plasticity priming lines that I did covered part of physiology last week and now I'm covering it at a deeper level I should say going broader

15:52with it to make the case and then we'll cover it again next week when we get into step two because when I talk about state yes we have the mental state the physical state the spiritual state the emotional state and the self-image but if I was going to work on just one thing I would take physiology from step one and use that for my getting back to where I want to be in step two because this here is what you're being primed into the calmer I can be the more focused I can be on my agenda in here my vision the better I'll be primed over here so we set this up and I would argue that when you do this right you're not seeing a 30 you're not making 30,000 decisions a day because they're getting ruled out they're just not getting seen it's almost like if you're playing a video game and there's certain characters that you just ignore and you just focus on what you you're doing that's the internal priming so my internal focus is stronger than the external

16:57which is why I don't see the 33,000 the we're hit with 5,000 and 10,000 ads stimuli per day headlines we don't see them you can't remember them but they've gone through your consciousness through your your network of neurons has been processed filter it out because it wasn't important to you but those few headlines that do align with your goals or your fears those get through and this is how marketers start to get your attention next thing you know you're buying something and then you never use it because you've been you've gone down that rabbit hole with the marketer and the check emotional modulation action and then where we come back and this week I'll stop talking about I'm sorry in January I'll be talking about the leaders how it looks from a leader standpoint and here's so in this model this is step one right we're wrapping up step one beliefs neuroplasticity priming mindset and physiology and any one of these can impact the others

18:00I would say that if you look at which one in more is probably physiology and that's what put it in the middle and that's what I'm covering it today but this model here if you just remember this you got this is this is sort of your development you're you're taking care of your personal development so that you are always in a good place in this step one so step one is not necessarily happening thirty three thousand times a day step one is sort of a state it's where you are should say step one is your is your present system step two is the micro view of that current system so you could think about it like a graph like a stock graph it's going up and down but there's a theme right there's a moving average if you will so you can think of step one is like a moving average of where you are and step two is are you below the line or above the line and what you want to do is is make sure you're above the line at crucial moments you may have some evidence flow but step two is all about checking in sing where I am and then using the tools that I'm talking

19:03about to get yourself back to where you want to be or should be for the next thing that's going to come you don't know what that is sometimes you you know it's going to be something like if you're in a sales situation you know what you have to be on right you know you know what this person's nature is because you've done some research and so you just have to be prepared for that or you're going to speak before a group you're going to be on you need to make sure you're you're at a good place I used to like do like actors do and before speaking to a large group I would isolate myself I would not be involved I would not talk to people I wanted to be totally in on my agenda in my vision uh what's nice about the seven step is that now I understand now that I've worked through all of this I can get right back there quickly and that's the that's the power of it so as a as an executive as the CEO you could go from getting bad news to talking to an important client to dealing with the employee situation or an organizational situation to deal with investors this can all happen one day so being able to get back to where you want to be

20:06and most CEOs have learned to do that which is why they're in that position but what I'm telling you I don't care who you are or what you do you can have that same skill set you just have to be willing to do a little bit of work but we're talking months not years so now the network of neurons they respond the same so you know I put this on there because we talk about the get into this conversation about the parts of the brain and yeah that's happening in this section like you go down the emotional intelligence that happens in this part of the brain and this happens in that part I think the reason that that comes up is because it there is some sequence to it and there is some handoff but you don't have to understand it's almost like do you really need to know how the intake manifold the combustion chamber inside the cylinder the shape of the piston the number of valves and then the exhaust manifold how those come together to optimize an engine for either top end midrange or torque you don't need to know that you just step one of the gas

21:11and go and that's the level I want to be here we don't need to know what's happening the amygdala and why the base of ganglia is handing it off and then what's going on in the prefrontal cortex and then you don't need you don't need to know that you can validate it by looking at my content and then validating it with that but this is about driving the car and you don't need to know anything about how an engine is built to drive part of the fact if you've driven an electric car you can tell that most of the time you don't even notice a difference between driving an electric car versus a combustion car because they've got constant variable transmissions and combustion vehicles etc and it's just it's the same experience and that's how this is the nervous system memory is not muscle memories and one of the nice things about this is that I would say most people I talk to have heard of muscle memory many people have used the term muscle memory the point I like to make is that it's not muscle memory it's nervous system memory nervous system memory it's the

22:15network of neurons it's the associations so the conscious mind does thinking the conscious mind can decide I want to do x before I do b because we know that this and this and this is going to happen later the network of neurons can't do that the network of neurons lives in the past it lives on what's already been connected neurons are wired to get their fire together but neurons that fire together also wire together so it's all about past associations 100 billion neurons and trillions of connections and those connections of the associations and the reason it seems superior in thinking is because it processes so fast 11 million bits per second so you can see why the conscious mind is outgunned and that generalizes to the conscious mind thinking that the subconscious is superior but the word tells you sub is below and then practice equals more myelin more synapsis and then tune transmitters so if you think way and the person making a free throw there's

23:20thousands of neural well millions of neural connections in making that free throw and the more finely tuned those neurons are and that's done with myelin as they wrap with myelin they get more and more accurate and stronger then the free throw percentage goes up the number the percentage of free throws goes up and that's how you get these players being able to hit the basket from the rim hit the shot so far out so fast and more precise signaling equals strong by habits and this is what works against us because from 0 to 7 out myelination bar was very low so you just show up and you're getting myelinated neurons which is why we have those habits they're also the synaptogenesis or synapsis was was abundant we had more neurotransmitter than we needed which is kids are always running there are always in a great mood because those neurotransmitters include serotonin which is a mood enhancer and dopamine which is the amplifiers not just the habit formation it's also an amplifier of the signal and that is how conditioning is done and so when we look at the

24:27seven step reset we're essentially doing the same thing that was done from 0 to 7 but we're doing it based on your vision instead of based on how the model was working which was it just takes up your it takes in your environment and there's you can just screenshot this but I just did this to talk about how these different areas that are basal ganglia make to let him have a campus prefrontal cortex etc their main function and what it does in daily life I built this chart so that you could I built I put this together so that you can see what they do and to meet that standard of yes but because if you've done any study here you know that these books talk about the amygdala does this and I think they've gotten away they've done that to get away from the subconscious but I think they've taken us down to a more complex hole because now I talk to people who are trying to think about remembering all of this and where it comes in and how they're going to

25:28act you don't have to we're going to use self-determination theory for the leaders and always always be a gauge and where where's this person from an autonomy confidence and relatedness standpoint and which one is do I need to to adjust which one do I need to impact with my next action or what is my next action how is my next action going to an impact autonomy how does this decision impact relatedness how does this decision impact their feeling of confidence and we also talk about how you position feedback whether it's good or bad so that we're tapping into the dopamine so that we're telling the network of neurons what's the what's good or the appropriate way to do it and we're telling the network of neurons the ways to avoid and the networks learn the network of neurons learn the same way it did from zero to seven to get along in the tribe where we are signaling to the network of neurons how they get along in the organization and that's how the executive victim can set culture so culture can be set it can be changed and it can be set

26:36and that was just I'm gonna do the another slide set and what I want to do is remind people that if you're out there you can come online you can join me here join me on stage we can have a conversation all you can just put it in the chat the thing about the chat is we miss the verbal cues and if you want to do some coaching conversation it makes it easier to do that and if you are in the business counselor coach whatever then yeah let's have a conversation if any of this you want to comment on it you know good bad and different and then the other place where the home page for these live events is

27:39seven step reset.com slash live so that's where you can go for past videos you can see the upcoming schedule so I'll be live again on Monday I'm on the east coast now so I'm going a little bit later normally on eight o'clock Pacific time and now I'm going at seven o'clock eastern time so it's a couple of hours behind on the in terms of the start time but yeah always welcome and I'll be talking I'll be reaching out to some folks in the emotional network emotional intelligence network I hope we can have some robust conversations I think the more you hear it in fact I will tell you the more because I have to enter your world where you are if hear them just talking to a screen or to a camera but when I can enter your world where you are I can see where the link is missing and what I mean by that is most people worked out in the mind what is I should say worked out for themselves what this subconscious is relative to the conscious mind

28:43relative to habits they've worked it out and they have a model that they rely on but there's gaps in that model so I have to find those gaps in the model and show them how the seven step reset closes that gap and we start moving that way so it's a lot easier to have people get the aha experience when I can hear what's going on in the world now here we have the anxiety and transformation similarities and I've mentioned this several times that's what I'm calling the crusher and what I decided to do was take my transformation model and apply it to anxiety and in doing so you'll also gain the benefits of transformation because it's not really that different one is coming from the line back up to comfort zone one is breaking out of the comfort zone and going up so while the barriers are different what we have to do to get

29:46through those barriers is very similar so one thing this is one stopping anxiety spiral that's going down we need to first stop it and then reverse it but if you stop it early enough while you still in your comfort zone you don't even have that issue the reverse happens automatically just by stopping it right as you're above the line so I draw this diagram here we go I draw the diagram we have the upper limit we have the lower limit we have the comfort zone moving along the comfort zone and then we have

30:53this area here this zone is the questions zone before we fall down and then up here it should be an excitement zone right but what happens is that excitement and anxiety have a very similar or let's see if I can mirror this so it's not mirror it's unmirror it's not I had to choose not mirror interesting

32:03and so we have this excitement but what happens is excitement has the same signature as anxiety which makes sense because it's energy and if everything is atoms and atoms are mostly and atom is 99.9999% energy and it only points zero zero zero zero zero one matter and it makes sense then that if atoms are connected to atoms the cells are made up of atoms you can see why excitement and anxiety could have a similar signature so what I was saying is as we're going through here and we get into this questions zone and you feel that signal it tells us oh we're spiraled by stopping the spiral you never get down here when you get down here right and you're spiraling down that's where we need to do a little bit more work to come back up here and this action is very similar

33:04to this action because when you break through here you have a barrier and this barrier causes us to maybe have some cognitive dissonance we could end up sitting there for a long time stories habits past successes models of the world culture friends all this stuff comes into play here and it keeps people stuck and then once you break out you have a new problem so down here you lived by habit 95% was by habit up here especially if you're on this trajectory this trajectory doesn't respond the same way because your habits down here were for steady state and you've built them over time and they've been working it's almost like you fit yourself into the zero to seven conditioning that you've had now what we have is this new problem up here where you're you're still moving just like up and down right and it could be volatile what we want

34:06to do is reduce that volatility and we're going to reduce that volatility by following principles and by following principles instead of using habits we have principles and near principles and that keeps us immune to the buka so we don't have to worry about the buka we're not chasing every opportunity we're not chasing every threat or running away from every threat because we're following principles and this is why it's so important to be able to modulate the emotions this is why I said I I will force myself to go live in different settings so that I gain some skills in that space and that's where this I do this drawing because it's a visual of breaking out and you can see where people are when I their language tells me where they are

35:07and when they're up here I can tell that they're pulling old conditioning up here and that's why after the 90 days we do a 12 month group coaching and that 12 month group coaching is to keep fine tuning and bringing people back to principles because once you get it you get it you don't see it all right now as I was saying you know both require catching the physiological spike early or should say spike or decrease early having one or two simple layers that you can leverage that you can trust and that's that's what we do when we do laps around the mental physical spiritual we're finding consistent ways that they can deal with and then that expands it so this is contrary to what I'm saying happened with emotional intelligence emotional intelligence

36:11has gotten so deep and so broad and now you know they're creating like intelligence has been broken out and now you have these other intelligences being broken out but you can't remember that so to know what not do is to not know 95% of everything we do is done by habit yet we're spending most of our time on the 5% of the conscious mind trying to learn more and we're already not using most of what we know so this is like a losing game and rather than go down that those paths of learning more and learning more and learning more you're going to have one or two levers that you can trust and after you can trust that you can add another lever add another lever and it's taking into consideration what you would be what you would be learning if you go the other route but I think of it like a football team if you want a football player go from high school to college to the pros they don't keep learning this all this new language running is running and cutting is cutting and patterns of patterns

37:16they may add a new pattern here or there but they're not adding all this new terminology focusing on the fundamentals and getting better making a fundamental sufficient so at the high school level how they do their footwork it's not nearly as important as the footwork at the pros because the footwork at the pros makes them you have to be able to pivot back the other way et cetera you can't get sloppy with that because the level of competition is so high and in business we don't have that level of competition we don't have somebody face guarding us we don't have somebody trying to stop out of every play and we can get away with oh but I think this way is better and I think that way is better and oh we should do it this way and there's a new thing now it's let's do that new thing let's focus on the fundamentals over and over and over and rather than use whose is most persuasive whose most persuasive we're using principles that's the idea of that of this slide this is a big one feeling the intensity without quitting so when I was talking

38:25about going live in in different settings and putting my foot out there in different settings and it's not big right we're not facing serengeti tigers it's just discomfort sure sometimes things go wrong sometimes the Wi-Fi doesn't work sometimes the camera's glitching you know I've done lives outside and this that's really intense because there's so many different variables not only do you have people but you have heat my cameras would fail from the heat and it's just and then your Wi-Fi interrupts is so many different things can happen and you want to get used to okay I feel the intensity but I just have to keep putting one foot in front of the other and that's that normal state you just don't go into spirals anymore you just don't need to use you don't need to use emotional modulation because you're flowing through right so he's a more slides these are slides for you to just take a screenshot of them I'm not going to talk about every single thing but you kind of physiology is the major driver and I'll spend some time on this

39:29in step two this is why in step two when you do your check-in it makes sense to look at physiology and you know they say 55% of communication is physiological while I agree with that I also take exception to it because in sales and that same language says that words are 7% when I'm in a sale situation I'm listening to every word I'm looking at those words is 90% because I'm asking questions and I'm beyond the network of neurons I'm asking questions that are taking the person into the conscious mind so out of the network of neurons I'm finding was really important to them I'm finding what their fears are through their answers I don't have to ask them and their fears I just have to ask them what stopped them in the past and they're going to lay that out for me and as I build trust with the communication I'm now talking to their heart and mind I'm not talking to the network of neurons so once you're in the heart and mind I'm saying the words are 90% in the network of neurons yeah physiology is and that's why we're talking about it so all of these

40:34you can you can remember and as leaders we've got to be able to pay attention to facial patterns we have to have our own routines to make sure that we're in a good state for whatever's coming that day and then I look at physiology as the hardware this is you know I try to connect it back to like technology computers and it does to a degree but if you look at the physiology as a hardware and the software would be the associations so the network of neurons the neurons are there that's the hardware what's going through the neurons is energy and 99% of an atom is energy so it's it's all energy going through there and thought is energy this is why it's so easy to confuse this is thought at its most base level is energy what goes through the network of neurons is energy and so you can see why people think that those associations are thinking they're not thinking and because it processes so fast and the subconscious has a reaction to aka network of neurons has a

41:35reaction time of a quarter per second you can see the habits fire away before your thoughts do and then because they fire they're already feeding you what you should be thinking this is why you have to have that pause conditioned in and I also discount I discount the network of neurons because especially if I'm above the line when I'm above the line which is where we should be pursuing our purpose in this model and you're now living by principles I have to discount what's coming in from the network of neurons yes this information I want to weigh it and see how does it apply but I I'm reserving the right consciously that's why I say don't like your response be your reaction especially when you're pursuing a quest anxiety fires before your logic arrives there you go right so you're your physiologically responding or reacting and that reaction comes becomes the response because you don't do that step and next thing you know you're off into some some land this is why you can see it really clearly when people are being triggered

42:40physiology interprets the world faster than the conscious mind and if you want a different life you have to program the the hardware differently and that's the seven step reset we're reprogramming the hardware now habits are in the body not the mind I said that muscle memory is nervous system memory so this all raises that you can see that shown out here again you can take a screenshot of that and again I mean if you look at the martial arts from hundreds and thousands of years ago and you look at the combat what goes on in special forces navy seals army rangers it all follows this model and it was formed before we had the brain scanning tools but they formed it because it's what what worked it's the deep research that that found the best of the best sports and this is you know martial arts you're competing against other people and at those highest levels of competition

43:44only the best solutions work and this is where people have formed it but now that we have the brain scanning tools you can actually go backwards you need to do a top-down view and see what's actually working and this is how I cut across the silos and you can do the same research yourself and come up with your own point of view around it and then we have here's some examples of of making the case that physiology is your cognitive processing is actually physiological but look at this blood sugar you know this blood sugar can shift your mood people don't think about it because they blame it on other things they look for other reasons they're in a bad mood they look for what why am I needing this mood but if you look at your diet and nutrition and you understand how long things take to take effect and you go back and you look at your hydration and you can see what's going on hydration is huge because you need

44:46nutrients in your brain your brain needs nutrients and oxygen and gets the nutrients and oxygen from blood and if you dehydrated the blood is thicker which means this flows lower more slowly and that means your brain is getting starved and when your brain is getting star for either oxygen or nutrients it goes into stress mode fight and flight start getting cortisol and now you're primed for threats and you're less effective everyone knows that when you are primed for threat when you're perceiving a threat and you're anxious you can't deal with new information coming in and that's a problem people know that posture sets tone coaches are big on this they'll get the players standing up and moving they don't want their players slouching and having their head hung down it's going to put them into a defeated state before they're even playing breathing patterns this is an interesting one right shallow breaths create anxiety but anxiety creates shallow breaths so there's you can again take a screenshot just work those out and you'll see that physiological activity is the same as what you get with cognitive processing

45:53and here have it change takes time but look you can proc these this is why you can control it you can can program your posture your breathing you can do all of this you can program all of these things you can do this so I and I don't think it's hard I really don't I've looked at the rituals I've tried the hours long meditation which I don't have anything bad to say about them other than it takes time and I wanted to look for things that were accessible to executives and business people who don't tend to go down that path of long archers meditating and all those those things so I have something that's simple that you can apply I do recommend having some kind of a set in the morning because you want that's you're priming yourself in the morning you want to prime yourself to become you want to prime yourself on your priorities for the day you want to prime yourself for your internal vision and keep your internal vision bigger than the external vision I take 10 minutes of deep breathing every day and I do 15 seconds inhale and 15

46:56seconds exhale I started at five quickly moved to 10 using a form of deep practice and then I've worked my way up to 15 I may go to 20 but I'm fine with 15 that there's benefits of box breathing for for counts in for counsel for counts exhale for counsel there's benefits of that sitting the vapletone and and getting yourself more in the parasympathetic system being front and center as opposed to fight of light so we don't want to be in fight of light we want to be in this nice mindful state so four box breathing 44444 is good for that and so going to 20 seconds inhale 20 seconds exhale introduces more stress to the system see different purpose but what I use it for is anchored so during the day if something shows up that I wasn't expecting or that I don't like it just take a breath even while you're in it when somebody's coming at you just take that long breath that's why I do 15 seconds I can take a 15 second long breath while they're talking

47:58and essentially what they're talking about is just I'm hearing it but it's not going into my network of neurons is staying at the surface level is just passing through and being processed for what it is just a person ranting and raving if that's what the case is so here's the big slide and I just see that happening to record all of those so physiology just as you know when you go from Canva to PowerPoints you have to double check and obviously triple check because I didn't catch that one but you have the other four believes neuroplasticity priming and mindset you have these other four and this is how physiology affects those directly you have beliefs physiology shifts equal belief physiology shifts can equal belief shifts so your physiology changes it's almost like a different set of your beliefs beliefs come front and center how many thousands of beliefs do we have and sometimes they're they are counted to one another but your physiology

49:04can put a belief front and center or make one take a back seat and then you have tension patterns we've seen this the tension shows up before the the conversation if you're paying attention this is where leaders where we'll focus on with leaders you have to trust that thin slicing Malcolm Gladwell talks about his book thin slicing you have to trust that now the tension doesn't tell you what it is but it tells you to slow down and ask questions to find out that is so important I see too many leaders when they see that tension come up they go harder they lean in more that's what they've been that's what they've learned if a person is submissive they may back down but you they back down in the mind not their heart and you're better off pulling it out of them and then coming back because typically it's you agree with them it's not something that's completely counters just timeframes you might be thinking three years they're thinking three months so you disagree but once you get synced up on time once you get synced up on the model of what the map is in the

50:05territory then you're back on track then you have anchors I use anchors a lot so that breathing when I'm doing 15 second inhale 15 second exhale that's an anchor that anchors me to that morning ritual every morning for 10 minutes and I will tell you my view and I don't know if this is scientific or not but I believe that as you let's do this here that as you go through your day in the beginning I'm just making this up this is my experience this has been my experience ended with meditation so let's say when I was doing 45-minute meditations so that I started with one minute then I worked up to 15 those one minute so good because you can do it multiple times during the day and that's essentially what I do now one minute moments if you do four box breath cycles that's a minute roughly and there's your your one minute moment but let's say I was doing a 45-minute meditation is what I noticed is

51:09that feeling would last for let's call it 30 minutes after the meditation but over time it started lasting for a few hours after the meditation over time it lasted for the whole day but you get knocked off and that's why I have the sevens that reset because I always want to get back on track but even with the 10 minute ritual in the morning that cycle lasts for days I don't have to do it every day to be centered all the time but by doing it every day I just get more and more and more centered and my vision stays the same so I'm always focusing on the same thing is not changing or not responding or reacting to the external world this is why my internal world is bigger than the external world which is why I don't make the 33,000 stimulus response cycles of that I even see them they don't show up and my priming ignores the external world to a large degree then we have the neuroplasticity so learning mode this is important you neuroplasticity is where you create new habits but you have to be calm you can't get neuroplasticity and stress or a simple thing if you're working with the team you want to have small goals for us get them

52:11momentum going small easy baby steps this white fighters fight easy fights first they they have to build up the nerves if you're always in fight-of-flight you don't build neuroplasticity because you're in fight-of-flight and your cells are in protective mode and when they're in protective mode they can't do the growing and then you also need rest you need the blood flight kind of talked about that putting a demand on yourself that's the example of me going live in different environments even outside and then priming this is a starting point so you're I'm pre-loading in the morning pre-loading my cues so I can get that get back there very quickly and during that time I'm focusing on the 15 second breath in in hail exhale and I'm also focusing on my vision what do I need to do and I'm also asking my questions not what's not right yet and that helps me with my daily plannings I do all that before I do anything that that happens I'm hydrating and I'm breathing so my brain is getting plenty of oxygen and hydration and I'm priming myself and then

53:11when I do my planning it's coming from inside out and outside it and let's see I said the other day that you have you know blood we can live seconds without blood minutes without oxygen days without water and weeks without food and that kind of tells you the importance so we want to take care of the blood oxygen cleans the blood hydration fins the blood so it gets to the brain and hydration also flushes out toxins and if you add exercise in there you're now moving the lymphatic fluid around so the lymphatic fluid because it doesn't have a pump it helps you clean the blood the more you clean the blood the less oxidative waste you have the less oxidative waste the fewer toxins and that's a nice cycle to be in and then a mindset engagement you know you open or you close and it's not always you know you get into the body language it could be signals but none of this stuff is 100% because everybody's different but they are clues they're

54:13cues that give you clues as to what's going on and it's not so much that it's telling you this means that so I would never say somebody with their arms closed is closed minded I would say that somebody with their arms closed worth me checking in to see where they are and how they're doing I want to find out if there's any areas that they're disagreeing with and hopefully what I want to do is just find out that they're I mean in sales I don't think of myself as selling them something I think of myself as helping them overcome their own internal challenges their own internal barriers right because then I'm helping them then we're shoulder to shoulder so my visuals we're shoulder to shoulder helping them helping them and their shoulders we're shoulder to shoulder helping them