{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Reflection on the go","title":"02. Reflection between meetings - Be deliberate calm when you want","html":"","width":"100%","height":180,"duration":271,"description":"Reflection between meetings. Be deliberate calm when you want\n \nThis is where you get concrete help to reflect between your meetings during the day.\n \nBeing able to switch to a calm state is an important tool to master, e.g. when you are in meetings and need your executive functions. You use your executive functions to control your behaviour under pressure. And you use them to create and maintain your overview.\n \nYour breathing and thoughts can help you here. \n \n(Questions for reflection start 2.38 minutes into the audio-reflection. You can learn more about your breathing at Yoga-Reflection Pranayama.)\n \n \nHere's a simple exercise you can use every day. The more you practice it, the better you get at it.\n \nWe start with your thoughts: Think about what you want instead of what you DON'T want. And repeat it. If you want to switch to a calm state, then think \"I am calm. I am very calm. I keep calm. I enjoy being calm. etc.\" Be conscious and think at a calm pace - and continue doing it for a while.\n \nYour brain probably thinks that it's a little weird at first, but keep on. Because, eventually it will start believing it. Remember Henry Ford's quote: \"Whether you think you can or you think you can't, you're right.\"\n \nIt is your own choice whether you want to believe it or not. You decide if you want to believe.\n \nWhile thinking calmly, then breathe. If you breathe quickly and shallowly, you start a chemical reaction in your brain that means alarm and you will start to panic a little. Your brain is getting ready to flee or to defend itself.\n \nBut when you instead breathe deeply and slowly, you start another chemical reaction in your brain where the opposite happens. Your brain thinks the danger is over and it calms down.\n \nThen you have easier access to your executive functions. And you can control your anger, your anxiety or other emotions much more easily.\n \nPractice makes perfect, and it is easier to train in peacetime than in wartime. Therefore, practice your...","thumbnail_url":"https://img.transistorcdn.com/Da4khpm7w2SO7etoECo5pjuK5cMV0XbDiXhkvYOi_Cc/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzMzMjkwLzE2NjE4/NTk4ODUtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}