Megan Griffault, global HR director for FMC Agricultural Solutions describes this step as “taking a moment to tap into a positive feeling or appreciation.” When she does it, she says she’s able to approach situations and issues “from a more subjective and calm state of mind, which almost always produces better results.” These can collectively improve our mood and outlook, and help us remain alert, curious and engaged. photographs, drawings, special objects, letters) and external stimuli like nature and music and to deepen the feeling. The idea is to stimulate the release of neurochemicals, such as dopamine and serotonin, and hormones, such as oxytocin. Consider using visual and tactile cues (e.g. Make sure you reactivate the actual feelings they elicit in you so that you reexperience them. With breathing engaged, begin to quietly focus on a person, place, or thing you truly appreciate and/or are grateful for. “It takes out all the noise and crunching of my mental gears.” “It frees up my brain capacity to think clearly and make different types of decisions faster,” she explains. Lisa Kelly Croswell, vice president for human resources at the Boston Medical Center, often uses coherent breathing at work to refocus. Slower, deeper breathing at a constant rate can help induce coherence because when we inhale, our heart rate increases and when we exhale it decreases, thereby helping our nervous system achieve this balance. When this happens our heart rate follows the same pattern-it speeds up and then slows down. During coherence, the sympathetic (speeding up) and parasympathetic (slowing down) branches of the autonomic nervous system are working in reciprocity. We call this the 4-Step Reset:īreathing can help you achieve a physiological condition called coherence, which leads to improved mental clarity, focus, emotional stability, and decision making. After years of experimenting, we’ve discovered that one specific sequence of practices can, when performed regularly, greatly increase a leader’s ability to shift into the productive state of mind we refer to as CHE – calm, happy and energized. It’s clear that consistency and combination are the real keys to success. As a result, more than half of them couldn’t shift their states of mind when they needed to. We investigated how 740 leaders tried to solve this problem for themselves, and we presented their best practices in a previous HBR article. But when we took a deeper look, we discovered that many of these professionals had mixed results when they used these practices separately or infrequently. You know it’s hurting your performance at work.
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