In any presentation You, your message and your audience all deserve a strong driving force. Preparation and practice is key to a great performance. With just a few strategies, you can communicate your theme clearly. Confidence in direction enables confidence in focus, and a confident delivery.
During 2018, Resilio held a series of webinars about pressure, stress, and sleep for companies. This webinar about presentations is 34 minutes long and is hosted by Resilio's Helga Halkjær.
Falling asleep is a process that is beyond our conscious control. We can’t just decide to fall asleep. We can, however, change some parts of our sleep routine. In this webinar, you will learn a few methods to actively prepare your body for sleep.
During 2018, Resilio held a series of webinars about pressure, stress, and sleep for companies. This webinar about sleep is 34 minutes long and is hosted by Resilio's Helga Halkjær.
Your summer holiday is just around the corner. You look so much forward to it but at the same time, you may also dread it. Why? Probably because it’s hard to make a smooth transition from work mode to vacation mode and vice versa.
Actually, vacations can cause a lot of stress. Not only is it hard to stress down, when you leave for Greece to go on that amazing sail trip you have been looking forward to all winter, it is also hard to get back to the overwhelming workload afterwards without stressing out right away. In today’s post, we come up with three steps for how you can make such transitions run a bit smoother.
A Smooth Transition Requires a Flexible Nervous System
Transitions can be hard on us. Not only when holiday arrives, also around weekends, the everyday transition from daytime to nighttime, etc. Every time we shift to another gear, it requires for our nervous system to be flexible. And if it isn’t already we need a little help. We can’t just expect a smooth transition to happen all by itself.
What we need is to maintain the flexibility in our nervous system on a continuous basis. Because, when we do so we are actually able to gear up and down in a more effortless way. Most of us aren’t aware of this, though, so we just allow for external forces to control us rather than taking on the steering wheel ourselves.
When away on vacation you feel safe and at peace, which makes holidays an ideal arena for bringing new competencies into play. So, how about using this summer holiday to incorporate some good habits for improving and maintaining the flexibility of your nervous system into your life?
Step 1:Make Peace with the Chaos You Leave Behind
Friday is quickly approaching and this Saturday you will be on a plane to Greece. But you still have a ton of emails in your inbox. There are all these tasks you didn’t get to do because other more important stuff got in the way. And you are sure your colleagues won’t be able to make it without you, once you’re out the door.
Know the feeling? No matter how important the tasks seem and how indispensable you feel, try to make peace with the stuff you leave behind. Prioritise the absolute most important things and accept the fact that you are not able to do it all. At least for now. You are not a machine. You are a human being with a limited capacity and you only have 24 hours at your disposal a day.
Step 2: Nurture Your Parasympathetic Nervous System
Saturday is here and your summer holiday has arrived! Now is the time to nurture what’s good for you. All of the stuff you don’t make time for on an everyday basis when you haven’t got the sufficient resources.
Read a book, go fishing, engage yourself in some slow cooking, have sex with your partner, practice resonance breathing, eat chocolate, have an ice cream, enjoy some mindful meditation, have fun. Make sure to prioritize all that’s sensuous, as such parasympathetic activities nurture your parasympathetic nervous system, which balances the autonomic nervous system and makes you more flexible.
But also don’t forget to be lazy. It is okay to simply just enjoy life without providing anything. You can’t go back to work and do your best if you haven’t also enjoyed life while being away. It is all about balance and you have to cultivate all the sensuous stuff that makes you great.
Step 3:Accept That Your Performance Is Lower When You Return to Work
Days pass way too quickly when having fun and suddenly you find yourself boarding a plane back to reality. Work awaits tomorrow morning and you don’t really feel like going. Your body is feeling so incredibly great upon a long holiday and you fear going back to ‘performance mode’ because you know there is a risk you’ll be all stressed out already on your first day back at work.
So, what to do? Well, first of all, you need to lower your expectations and accept that your performance will be lower than it was when you left for your vacation. Bear with that fact and respect that you can not do the impossible. Be gentle with yourself and start out in a low gear. Make sure to take breaks whenever you need them and don’t forget to keep nurturing and maintaining your parasympathetic nervous system once work life has its tight fists around you. Amongst other things, Resonance breathingcan help you out here. And the best thing is: you only have to do it 10 minutes a day.
Ready? Set? Go!
So, there you have them: our three steps for how you can go on holiday and return to work without getting too stressed out about it. Why not give them a go this summer?
Also, we would love to hear how you go about it? What is your best advice for making a smooth transition from work mode to vacation mode and back?
Situations that are out of our control can be challenging to deal with. Important meetings, salary negotiation, presentations or pitches are all live performances.
We never know what the outcome will be, because live performances always include the element of unpredictability: There can be technical difficulties, or the audience may respond differently than expected. Your body reacts to this feeling of uncertainty. And these reactions can influence your results. But with just a few techniques, you can quickly calm your nerves, and stay strong and grounded. Learn how in this webinar.
During 2018, Resilio held a series of webinars about pressure, stress, and sleep for companies. This webinar about calming your nerves is 34 minutes long and is hosted by Resilio's Helga Halkjær.
So, you decided to start running again. Like last year and the year before that… and the year before that. The first day is piece of cake. You are thinking “I can do this! This isn’t at all going to be as hard as I thought.” But then after some time… all of a sudden you stop doing it.
Sounds familiar? Don’t worry. Doubt is a natural part of learning. When we are challenged, impatient or discouraged the doubt is right there by our side. And it’s our new good habits’ worst enemy. Because as soon as we give into the doubt we slip straight back into our old habits.
So, how do we go about it? How do we hold on to those awesome new habits? That is exactly what today’s post is all about.
Instead of letting the doubt rule your actions, try accepting it as a natural part of learning new stuff. It’s okay for it to be there. You don’t have to comply with it.
Just as the doubt can tempt you to leave good habits behind, so can your state of alertness. Our everyday lives are often filled with deadlines, to do lists and accomplishments. And no matter if these things stress you or not, they increase the state of alertness in your body. When that happens, all energy is put into problem-solving, which is why it can be hard to hold on to good habits. Even though this is actually when you need them the most.
Below is our 4-step guide for holding on to those positive habit changes.
Step 1: Think Big. Start Small.
Start small. Only do what you planned for in small doses e.g., if you want to start running make sure to do short runs every day rather than one long stretch once a week. It is all about making it doable and having success straight away.
Step 2: Keep an Eye out for Negative Thoughts
Beware of the negative thoughts that usually follow when you start forming a new habit. It is just your Stone-Age brain telling you that you have to look out for changes and new stuff, that could potentially be dangerous to you.*
Maybe your inner voice is telling you that this new breathing exercise, training programme or diet plan was just yet another project, that didn’t work out. Or maybe you are thinking “there is no reason to keep on doing this because I am no good at it anyway”. THIS is where it gets really tempting to give up.
But remember, thoughts are just thoughts. They don’t really matter. And more importantly, they do not control your actions. So, it is not your thoughts that make you quit, it is the emphasis you put on your thoughts.
Step 3: Enjoy Your New Habit
Your new habit can easily become your enemy or some kind of test, you need to pass to achieve a better life. But your new habit IS your better life. It should be something you enjoy doing. Otherwise, it won’t work.
So, take full responsibility for your new habit and notice what it does to you. You don’t want your new habit to become an annoying and unachievable commitment but something that really makes you feel great. Because it is in this great feeling you will find the motivation to stick to your new habit. Of course, your motivation can change over time but the clearer it is to you, the easier it will be to keep doing what you are doing.
Step 4: Fall and Then Get Back Up
An important part of creating a positive habit change is that you fall. That you miss your training, forget it somewhere along the line and don’t stick to your new habit. Here, it is important to remember, that a fall is not the end of it. Even if a week or more passes it is never too late to get back up.
But then, when you are back on track, don’t let it be more than three days before you pick up your new habit again. And if the doubt comes crawling up on you, then make bets with friends, family or colleagues about your abilities to keep on going to make sure you don’t leave your new habit behind.
That’s it! Good luck holding onto those awesome new habits! And please, throw us your thoughts in the comments. We would love to hear how you go about sticking to your positive habit changes.
*https://www.dr.dk/levnu/psykologi/hjerne-madsen-vores-hjerne-elsker-vanens-magt (in Danish)
Transitions can be challenging. In this webinar, we’ll be exploring the transition from your work life to your personal life. The more intense your workday has been, the longer it can take you to recover when you are back in your home. Sometimes we find it easier to continue at the same intense pace. We will provide you with some specific methods to ease that transition.
During 2018, Resilio held a series of webinars about pressure, stress, and sleep for companies. This webinar about relaxing after a stressful day is 35 minutes long and is hosted by Resilio's Helga Halkjær.
You are about to give a big presentation just 10 minutes from now. What happens? Your heart starts racing faster than a quadruple shot of espresso and your mouth is drier than the Sahara Desert.
Know the feeling? It’s totally normal. When we feel under pressure our physiology hijacks our behavior. In today’s post, we are looking at a simple solution to this very common challenge. A small life hack for boosting your performance and well-being just minutes before a big presentation.
Train Your Mind like a Muscle
Most of us get nervous before a big presentation. We fear failure, criticism, embarrassment or rejection, and our bodies react to our anxiety by e.g., tightening the muscles in our abs and throat.
Luckily though, we always have a tool handy that can help us reduce anxiety in such situations. Our breath. Via conscious breathing techniques, we can train our body-mind system the same way we train our muscles. It’s actually pretty cool!
Breathe for Two Minutes
So, how to go about it right there in the hallway just moments before your big presentation? First, set off two minutes. Then, start breathing deeply and deliberately. Inhale through the nose for three seconds, and exhale through the nose for six seconds. Do this for two minutes and that’s it!
When you prolong your exhalation like this your muscles and your brain relax and your heart rate is reduced, which calms you down. And the best thing: it has no negative side effects.
Master Your Breath and Improve Your Resilience
This breathing technique only works as a quick fix though. It doesn’t change your physiology for the better. For that to happen, you need to practice another breathing technique based on something called Heart Rate Variability Biofeedback. When doing that on a daily basis you actually change your physiology and become more resilient, which will continuously improve your performance in situations like the one above. Thought-provoking, right?
But you have to practice on a continuous basis for your physiology to change. Again, think of your mind as a muscle. You have to train on a regular basis to keep the muscle strong so that it has the capacity to do what you ask of it. In other words, to be able to reap its full potential you have to learn how to master your breath.
Up For the Challenge?
People have used breathwork as a health tool since ancient times. And even though lots of people have seen the power of it, still it is pretty much an overlooked approach when it comes to optimizing your performance and well-being.
Think about it. It’s right there. Our breath. We use it all the time. Every second of each day. And still, we haven’t learned to master it completely?! It is such a low hanging fruit. Why not start reaping its benefits right now?
You do it all the time. Inhale. Exhale. And then repeat. But do you make sure to utilize your full lung capacity when doing so?
Our way of breathing has a huge impact on our resilience and well-being. And even though it is vital for our existence, most of us are not aware of its huge potential. Probably, because we were never told what this overlooked resource actually has to offer. In today’s post, we explore how to breathe to avoid wrecking havoc throughout your body.
Most of Us Do Not Utilize Our Full Lung Capacity
When we speak to each other, are busy or when we do not want our belly to look too big, we tighten our abdominal muscles and our breath crawls up north.
This means that instead of using our diaphragm- a muscle that is actually there to help us make sure our organism gets enough oxygen - we use our chest, shoulder and neck muscles. And these aren’t really designed for it. So, we only utilize the top of our lung capacity.
Breathing With Your Diaphragm
The biggest and most oxygenic part of your lungs is placed near the lower ribs, which is where your diaphragm separates your chest from the abdomen.
Now, you can’t really see your diaphragm, but you can feel it. Try placing your hands around the lower part of your ribs. Then, inhale for a yawn. Feel how the yawn broadens your rib cage? This is your diaphragm doing its job. It’s broadening the rib cage horizontally and utilizing the oxygen absorption the best way possible. Yet, most of us tend to breathe vertically, which Belisa Vranich explains in the TED Talk below.
Actually, nine out of ten breathe too high up in the body when they are not aware of their breath. On the contrary, when breathing with your diaphragm, your blood pressure is lowered, your heart rate drops, stress is reduced, your muscles relax and your energy level increases.
Start Breathing The Right Way
So, want to benefit from all the awesome stuff horizontal breathing can bring you? Here are three things you can start doing straight away:
Get Familiar With Your Diaphragm
Next time you are lying down, try placing a hand on your stomach and feel how the belly and the rib cage move when you breathe deeply with your diaphragm.
Breathe Through the Nose
It’s easier to activate your diaphragm when you breathe through the nose. Your breathing automatically gets slower and deeper this way.
Boost Your Resilience & Well-Being
Next time you go into a demanding meeting make sure to use your diaphragm and breathe through the nose. It will boost your resilience and well-being.
And, if you want to practice your breathing even more, try the Resilio app. It turns your smartphone into a biomedical sensor that measures your pulse and lets you know how to breathe to build resilience. Happy Breathing!
It’s a busy busy day. Your meetings overlap and you don’t really have time to digest all of the stuff that’s happening before, during and after because you are rushing from one meeting to the next. Sounds familiar?
Most people today probably recognize this scenario. There is a constant demand for us to concentrate and be attentive. Our brains have to work harder than they were build to and don’t get the breaks they need.
In today’s post, we look at why and how you should take a breather to give your brain a break during a workday.
The Downside of Having a Stone Age Brain
Thing is, we still have a Stone Age brain that isn’t really capable of handling the life, we are living, which is part of the reason why most of us have a hard time getting through life without running into stress or anxiety.*
What our brains need is for us to learn to take breaks and make rules for our availability. A good way to take a break is to do breathwork. You can do this with Resilio or simply just by yourself.
Why You Should Take a Breather
When doing breath training you practice your ability to shift your focus to neutral places of the body and in a quick and easy way, the traffic in your head is reduced. The attention on your breath, the nose breathing and the constant awareness of how your body feels take up so much of your cognitive capacity that you simply can’t think of anything else. Your brain gets a well-deserved break. A breather. Renewed oxygen.
It may feel selfish to prioritize ten minutes a day for breathing exercises, meditation or just for staring out of the window because there is always stuff to do, right? But try thinking about it this way: when allocating 10 minutes of your day to yourself, you actually return to your workplace with a different focus afterwards. It is just like the thing airlines tell you when you board an airplane: before helping others, you have to put on your own oxygen mask.
Ten Minutes a Day Keeps the Bad Stuff Away
So, make sure to take that time off to yourself. Just 10 minutes. Every day.
And then next time you find yourself running from one meeting to another without having the time to digest it all, take responsibility for yourself and the situation at hand; e.g. by asking your colleagues to spend the first two minutes of your meeting focusing on your breath, relaxing or simply just looking out the window. By doing this you all get a chance to leave the old work stuff behind, before making room for the new.