Over the past 2 months, Zach and I have been testing a daily 10 minute routine we discovered on one of our client’s podcasts, Suiting Up With Paul Rabil. Near the end of September, Paul interviewed Life and Business Strategist, Tony Robbins, on his podcast.
If you're interested, you can click here to listen to the interview.
The interview really got us thinking.
Over the past 20 years, our society has stepped up its game in promoting physical wellness. Many of you reading this may have a strict exercise routine that takes anywhere from 3-10 hours of your week.
But how much time are you spending on optimizing your mental health and performance?
If you’re like Zach and me two months ago, you're probably spending 0 hours per week optimizing your mindset.
Mindset has a tremendous impact on both controlling pain and optimizing performance. In other words, it can be the barrier that's keeping you from breaking through with your rehab program or performance levels.
For those of you unfamiliar with Tony Robbin's work, he inspires people all over the world to break through the limits keeping them from the quality of life they desire.
In order to do so, he brings incredible amounts of positive, infectious energy to each and every conference he puts on.
As he puts it, he doesn’t wake up every day with this kind of energy (he is human after all..). There are days when he wakes up and says “What country am I in… what the hell happened to my neck?”
Nonetheless, he must find a way to put himself in the right mindset to inspire others, and this simple, 10 minute routine is how he does it.
I’ve provided written instructions for the routine below, but I HIGHLY RECOMMEND you listen to Tony’s energetic explanation of the routine (and associated psychological advantages it provides) on the podcast.
Click here to listen to the interview. Tony's description of the 10 minute routine starts 40:15 into the interview.
The 10 Minute Routine
1) First, he makes a radical change in his body with 3 sets of 30 of breath of fire (see video demonstration here – Note that no actual fire is involved).
PS - if you're not into the "yoga" aspect of breath of fire, you can simply sit on your couch or at the kitchen table to do this activity.
2) Second, he thinks of 3 things in his life he’s grateful for. This isn’t as simple as saying “I’m grateful for the shoes under my feet, roof over my head, and food in my stomach” and being done. Tony actually spends 1 MINUTE of time not only telling himself he’s grateful for the specific things in his life, but truly taking his mind go to that place in time and feel the gratuity of the moment.
Having tried methods like gratitude journals in the past (which are effective), I can tell you this is a much more powerful way to experience and cultivate a daily mindset of gratuity.
3) Next, he does 3 minutes of a blessing and a prayer. He imagines positive, healing energy flowing into his body, asking for whatever characteristics he needs (compassion, courage, strength, etc.) for a great day.
After 2 minutes of imagining positive, healing energy flowing into his body, he takes 1 minute to send energy to others in his life (children, wife, family, friends, clients, etc.). In the interview, Tony elaborates on the psychological advantages of this activity.
4) Finally, he envisions his 3 To Thrive. He thinks of 3 results (1 minute each) he wants to achieve, taking not only the time to think about the result, but truly feel it.
So if one of your 3 goals is to land that new client, you’ll allow your mind/body to feel as if you’ve already landed that clinet.
Take 1 minute to envision, imagine, and feel the celebration associated with achieving your top goals!
10 minutes out of your day is all it takes to start seeing a SERIOUS psychological advantage. As we’ve mentioned in previous blog posts, controlling the mind plays an important role in controlling pain and performance.
With just 2 months of persistent work, Zach and I have already realized many advantages with this routine like:
As Tony puts, it “If you don’t have 10 minutes for your life, you don’t have a life.”
Try this simple, 10 minute routine for a few days and let us know what you think!
Whether it is wrapping pads, assessing a client, or analyzing movement patterns, our staff works with a careful eye to ensure no stone goes unturned in helping clients recover from persistent pain.
Out of all of the joints in the body, the shoulder is where this level of detail matters most. If the little things are ignored, you’ll drastically decrease your chances of successfully relieving shoulder pain.
In other words, the little things matter when addressing the shoulder. Here’s why.
1) The Shoulder Is a Complex Joint
The shoulder is what’s called a “ball and socket” joint. This means that there is a ball at the top of your arm that rests inside a socket close to the end of your collar bone. The ball and socket set-up gives it a lot of freedom in movement that other joints do not have. With increased freedom, comes increased complexity. All of the muscles (deltoid, pectoral, lat, rotator cuff muscles, biceps, etc.) must work in unison to properly support the socket in the joint. If not, movement can become painful.
2) The Shoulder Builds Physical Protective Mechanisms
Ideally, movement of the shoulder should be smooth. However, when things are just a little bit off, you may feel roughness, catching, grinding, or snapping, which can start to be painful. When the shoulder isn’t moving smoothly, it starts to develop physical protective mechanisms, like bone spurs and scar tissue. With additional tissue in the socket of the joint, the space for the ball to move becomes more limited, and problems can compound. In other words, when things like bone spurs and scar tissue develop, the little things matter even more.
3) The Rotator Cuff Muscles Often Get Overworked
The shoulder uses several large, powerful muscles to generate force like the pec, deltoid, lat, and biceps. However, if any of these large muscles are not doing their jobs correctly (due to previous injury or improper movement patterns), the rotator cuff muscles must pick up the slack. The rotator cuff muscles are smaller muscles meant to stabilize the shoulder. If they’re required to do the work of large muscle groups, they will become overworked and potentially tear.
Like I mentioned above, the shoulder is a complex joint. If you’ve been dealing with shoulder pain and aren’t getting better, it’s likely that the little things aren’t getting addressed.
Click the link below to schedule a FREE, 90 minute, initial evaluation (we call it a Discovery Session) with my detail oriented team, and you’ll learn what “little things” are keeping your shoulder from feeling normal again.
Click here>> go.premierneurotherapy.com/apply
Stress is a normal part of life. Everyone lives with it, and everyone handles it a little differently.
At times, stress can feel overwhelming and like it’s eating us alive. You know the feeling- the palms start sweating, the heart rate speeds up, muscles start tensing up, and it can be difficult to get a deep breath. The body starts to go into a defensive, protective state.
But it doesn’t HAVE to be this way. Ultimately, you are in complete control of how your body handles and interprets stress. Studies have shown that people who perceive stress as a negative have poorer health outcomes (decreased lifespan, increased pain levels, decreased ability to recover, etc.) than those who interpret stress as a positive.
What an empowering thought – you have control over how your body interprets stress!
So what are some ways we can start to “re-shape” the way that our bodies’ are interpreting stress. One of the ways we can do this is through our breath.
With each breath, your body is making neurophysiological micro-adjustments to the body’s “stress levels.”
As you inhale, the brain slightly increases the production of a chemical called noradrenaline.
Noradrenaline increases heart rate, blood pressure, blood flow to skeletal muscle, and decreases blood flow to the digestive system. These are all actions traditionally associated with the “stress response.” Too much noradrenaline production and you may start to feel the sweaty palm symptoms of stress start to come on.
As you exhale, noradrenaline production decreases and heart rate and blood pressure follow.
The human body is an incredible thing, and it’s amazing to me that these small adjustments are being made with every single breath.
So how can we take this concept and use it to take control of our body’s interpretation of stress?
When we feel stress levels rising, all we need to do is take 2 minutes to focus on our breath. By focusing on your breath, you can help noradrenaline levels to decrease before the stress becomes too overwhelming.
Here’s the 2 minute exercise you can use to take control over your stress levels:
1. First, place your hand over your stomach and breathe normally. As you inhale, you should feel your stomach (actually your diaphragm) expand slightly. As you exhale, you should you feel your stomach (actually your diaphragm) contract slightly. Get a feel for this action with each breath before starting the exercise.
2.Once you have a feel for the action of the diaphragm, inhale for a 4 count and feel the diaphragm expanding.
3. Now exhale for an 8 count. This might feel like a long time and like you’re running out of breath – as you practice, you’ll get better at controlling the exhale for 8 seconds. As you exhale, feel the diaphragm contracting.
4. Repeat this 4 count inhale, 8 count exhale action for 2 minutes (or 10 breaths).
That’s it. By focusing on and extending the exhale of your breath, you’ll decrease noradrenaline levels in the brain and take back control of your response to stress.
You can literally do this anywhere – in the car, in your office, in bed, or in the gym. If you’re someone who constantly feels stressed out, try to work this simple exercise into your daily routine 2-3 times/day.
To live a long, happy life, you need to take the body out of auto-pilot and take back the wheel. This exercise will help you do just that.
Once you give it a try, let me know what you think – it will be challenging out first, but with consistent practice, you’ll be on your way to mastery.
Want help figuring out how stress is contributing your persistent pain or injuries?
Click here to arrange a time to chat with a member of our team!
About the Author
Evan Lewis is a nationwide leader in Neuro Therapy and founded the Baltimore area's only specialist Neuro Therapy facility.
Download now: 7 Quick & Easy Tips To Reduce Back Pain (without painkillers,, injections, or seeing the doctor)!