MindBodySpace

Regulating our breath can have a significant effect on our stress levels.

Longer exhales can slow down your heart rate, which in turn can signal to your brain that you are calm. 

Get a pen and paper for this scientific self-help exercise to see how this Chill Pill works for you. Let us know how you did! Take the poll on spotify! 

Regulate your breath to calm down your heart rate and focus your attention. Whether you're in a competition or game, this technique will help you focus your attention on what matters. There are  many different types of breathing patterns and they relate to different emotional states.

Geek out: Stanford researcher Dr. Krasnow, describes many different types of breaths: "regular, excited, sighing, yawning, gasping, sleeping, laughing, sobbing" and these breath patterns relate to different emotional states. His team has identified a cluster of neurons in the brainstem of mice that are breathing rhythm generators, which directly communicate with the higher functioning brain to regulate attention, alertness, and stress levels.

We all have our good days and bad days, but what if there was a way to strengthen a pathway in our brains that was better able to balance our emotional and reasoning brain? 

This would help us perform at our best and lead us to make wiser decisions with our time. It could help us procrastinate less, get motivated, and really think ahead about what we want for ourselves.

So how can we tone down that overreactive part of us? 

In this episode, I'll tell you about the two techniques that helped people access the more focused brain and the one technique that boosted emotional regulation in a multi-center research study.

You'll learn how to access this top down brain processing, executive functioning brain, to tap into your wiser, smarter self. 

Do you feel overwhelmed? Unable to get started on what you know you need to do right now? You're in the right place. In this mental exercise, we will use phrases to boost our dopamine levels, the neurotransmitter that makes us feel better, think clearer, plan, memorize, and learn better. Paired with a simple breath and muscle relaxation, this is a powerful tool you can take with you where ever and whenever you need it. 

My passion is to share the Science of Resilience for evidence backed self-help tools that you can use for peak performance and wellness. 

Please subscribe, download, and share this podcast to support this free work.

Goto MindBodySpace.com and sign up for the newsletter and get more tips on neuroscience backed planning. Cut back the clutter and get more time to do what's most important to you.

In this episode Fiona and Juna talk about psychometric testing and how organizational psychologists use it to coach executives.

It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast.  Each month we sit down to discuss the science and real life applications of topics that help us perform under pressure and achieve our highest potential, without burning out.

Fiona and I hit it off immediately! We are both passionate about teaching the science of resilience and as parents, we both have a special interest in teaching kids how they can positively influence their brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered UK Organizational Psychologist who coaches top performers and C-suite individuals to achieve optimal performance and Juna teaches high-achieving students of all ages at the Juilliard  School, and previously at NYU, Columbia, Barnard, Achievement First and at many other organizations.

For more resources, sign up for the newsletter at mindbodyspace.com/podcast

Fiona's podcast Dot to Dot listen HERE

Fiona's award winning books: Mirror Thinking HERE

I am honored to talk with Dr. Jessica Krant, MD, MPH, about our biggest organ, skin. We talk about how she, a prominent dermatologist in New York City, came to be certified in integrative dermatology and lifestyle medicine. We talk about her own journey to a healthier lifestyle — including losing 38 pounds — and how what we eat, how we sleep, and how much we stress affects skin. 

Jessica is a board-certified dermatologist and Lifestyle Medicine-certified physician practicing in Manhattan, NYC. She is also certified in integrative dermatology and is a double-certified life and transformational mindset coach. She studied design and visual arts at Harvard College, where she graduated magna cum laude, and then went on to get both her M.D. and Master’s Degree in Public Health at Columbia University. The great joy of her life and career right now is combining her love of aesthetics, investigative medicine, whole food plant based way-of-life education, to help people investigate their own minds and habits to transform into the joyful, goal achieving, vital creatures they are meant to be. 

Listen to her new podcast, SAVE YOUR OWN SKIN

Follow her on IG at @DrKrantTheSkinMD

Sign up for email updates and for upcoming programs at ArtofDermatology.com!

In this episode Fiona and Juna talk about three ways to get feedback to increase self-awareness. We discuss three easy methods to gather information about ourselves. 

It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast.  Each month we sit down to discuss the science and real life applications of topics that help us perform under pressure and achieve our highest potential, without burning out.

Fiona and I hit it off immediately! We are both passionate about teaching the science of resilience and as parents, we both have a special interest in teaching kids how they can positively influence their brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered UK Organizational Psychologist who coaches top performers and C-suite individuals to achieve optimal performance and Juna teaches high-achieving students of all ages at the Juilliard  School, and previously at NYU, Columbia, Barnard, Achievement First and at many other organizations.

For more resources, sign up for the newsletter at mindbodyspace.com/podcast

Fiona's podcast Dot to Dot listen HERE

Fiona's award winning books: Mirror Thinking HERE

In Part III Q&A with Angela Duckworth, she answers questions from our listeners.

I am beyond thrilled to have Angela Duckworth as a guest on my podcast. She is most famous for her Ted talk ( > 23,432,260 views! ) and bestselling book — Grit, The Power of Passion and Perseverance. She's also actually brilliant, personable and generous.  As a former math and science teacher in public schools in NYC, San Francisco and Philadelphia, Angela is passionate about sharing her research on strategies for success with educators and parents to help kids thrive.

Due to some technical issues and scheduling mixups, I ended up having not just one, but two conversations with Angela plus a speed round of Q&A from parents. Now that's what they mean when they say make "lemonade from lemons"!

The topics skipped around a bit so it made sense to split it up into 3 parts. 

Angela Duckworth is the founder and CEO of Character Lab, a nonprofit whose mission is to advance scientific insights that help children thrive. She is also a professor of psychology at the University of Pennsylvania and in 2013 was named a MacArthur Fellow aka the genius grant recipient.

Angela shares research-backed advice for parents and teachers in her Tip of the Week. Sign up to receive it by email here.

https://angeladuckworth.com/

No Stupid Questions Podcast with Stephen Dubner and Angela Duckworth: https://freakonomics.com/nsq/

In Part II conversation with Angela Duckworth, we discuss what inspires her and chat more about resilience and grit.

Tune in to Part III for Q&A.

I am beyond thrilled to have Angela Duckworth as a guest on my podcast. She is most famous for her Ted talk ( > 23,432,260 views! ) and bestselling book — Grit, The Power of Passion and Perseverance. She's also actually brilliant, personable and generous.  As a former math and science teacher in public schools in NYC, San Francisco and Philadelphia, Angela is passionate about sharing her research on strategies for success with educators and parents to help kids thrive.

Due to some technical issues and scheduling mixups, I ended up having not just one, but two conversations with Angela plus a speed round of Q&A from parents. Now that's what they mean when they say make "lemonade from lemons"!

The topics skipped around a bit so it made sense to split it up into 3 parts. 

Angela Duckworth is the founder and CEO of Character Lab, a nonprofit whose mission is to advance scientific insights that help children thrive. She is also a professor of psychology at the University of Pennsylvania and in 2013 was named a MacArthur Fellow aka the genius grant recipient.

Angela shares research-backed advice for parents and teachers in her Tip of the Week. Sign up to receive it by email here.

https://angeladuckworth.com/

No Stupid Questions Podcast with Stephen Dubner and Angela Duckworth: https://freakonomics.com/nsq/

I am beyond thrilled to have Angela Duckworth as a guest on my podcast. She is most famous for her Ted talk ( > 23,432,260 views! ) and bestselling book — Grit, The Power of Passion and Perseverance. She's also actually brilliant, personable and generous.  As a former math and science teacher in public schools in NYC, San Francisco and Philadelphia, Angela is passionate about sharing her research on strategies for success with educators and parents to help kids thrive.

Due to some technical issues and scheduling mixups, I ended up having not just one, but two conversations with Angela plus a speed round of Q&A from parents. Now that's what they mean when they say make "lemonade from lemons"!

The topics skipped around a bit so it made sense to split it up into 3 parts. This is part I where we talk about evidence based parenting that supports kids' growth and grit.

Angela Duckworth is the founder and CEO of Character Lab, a nonprofit whose mission is to advance scientific insights that help children thrive. She is also a professor of psychology at the University of Pennsylvania and in 2013 was named a MacArthur Fellow aka the genius grant recipient.

Angela shares research-backed advice for parents and teachers in her Tip of the Week. Sign up to receive it by email here.

https://angeladuckworth.com/

No Stupid Questions Podcast with Stephen Dubner and Angela Duckworth: https://freakonomics.com/nsq/

One of my first students in my Science of Resilience class at the Juilliard Pre-College, Pablo Esquivel Noel, joins me for our monthly conversation on wellness and peak performance. Today we talk about his pre-performance centering routine which includes the Wim Hof Breathing Method. 

The breath is a powerful natural tool that everyone can connect to. Pay attention to what your body tells you. If you get dizzy or anxious, stop and reassess.

Connect with Pablo: Instagram Spotify