3 Simple Ways to Boost Productivity

When I get stressed out I often just take a few seconds, go somewhere private, close my eyes, and breathe deepy. Makes all the difference in the world and I come out 100% focused on getting it done.

Great advice, I’m actually studying for my final exams right now so that’ll definitely help me relieve some stress haha

Do tell. I have started a meditation practice recently and most of the time it is a struggle to keep my mind from wandering and thus getting in an effective session.

I’d like to know what else you suggest.

I noticed quite awhile back (years) that if I close my eyes, breathe slowly and deliberately, and focus on something “nice” that I can lower my blood pressure (at least the top#) by several points.

Maybe focusing on something “nice” isn’t meditation. I call it “going to my happy place.” And usually I’m more focused afterwards too.

It will take a LOT of scientific information to get me out of my morning cup o’joe, though!

Sweeet, Gonna need stuff like this to get through my undergrad,

I have some meditations I do every once in a while, I’m curious to know which you use, Joel. I learned the 4-7-8 technique about 2 years ago and it is wonderful! Thanks for refreshing the memory!

Tripling your productivity? I can’t believe that… but I’m curious

Thanks for sharing this. I think you’re really right about deep breathing. As the day goes on, it seems my breaths become more and more shallow. I’ll definitely be trying this.

As an avid Coffee drinker bordering on Coffee abuse Id have to agree with 100% that drinking to much causes a MAJOR lack in focus….. so what were we talking about again? :)
All kidding asside, I really do agree 100%
~R~

Originally Posted By NicoleDo tell. I have started a meditation practice recently and most of the time it is a struggle to keep my mind from wandering and thus getting in an effective session.

A common idea about meditation is that you are doing it only when your mind actually quiets down – but the process of bringing your mind back again and again is the core of meditation practice. Nicole, you ARE having effective sessions, as long as you don’t give up, and bring yourself back each time you notice that you have wandered!

I know one way to help relax would be to slow down your thinking. One way to do so is to say to yourself (in your mind) “I am thinking slowly”, or whatever phrase you want to use, making sure you read/think the through phrase slowly. It helps to cut down the stress of thinking about too many things at once. But there are other methods such as muscle tension exercises that can be helpful as well.

Anyone know of another way to use aromatherapy besides burning candles? Not sure my employer would like that.

I’m a big fan of quick 15-20 minute naps. Sometimes I just put my head back in my chair. It starts off as meditation, then becomes snoozing shortly thereafter…

I used to think meditation was bogus. However, I did some more reading and asked questions of those that swore by it and I’m slowly being converted. Even wrote a post about it on my blog.

Joel, you have me super curious now for Friday’s post. Looking forward to it!

Originally Posted By PaulAnyone know of another way to use aromatherapy besides burning candles? Not sure my employer would like that.

Reed diffusers maybe? I think there are Glade Plug-In type things that claim to work as aromatherapy, but those things always give me a headache.

I mastered meditation. I can do it for hours straight. Whenever I get out of “it” I feel ridiculously relaxed and everything is so much sharper. I usually do it when I get up or before I go somewhere where I know I’ll be needing my reflexes, like going to play dodge ball or billiards. I kick butt and can concentrate so much better. I use the breathe out and completely empty your lungs then hold it for 7 seconds or until I’m uncomfortable. Then (Only when you can feel your pulse throughout your entire body.) I hold my breath for 80 heartbeats while using the Chi pathway throughout my spine. Or the Chinese body diagram. There are many other ways and types of meditation that I use, but can’t reveal them because of the way of ninjitsu. My ways are some of the best kept secrets ever. They’ve been around for 100′s of years. You can only access them after you’ve passed many tests so I don’t give them away freely.

@Paul – There are aromatherapy oils that are safe to use topically, on the upper lip for instance, or skin/face creams with appropriate scents. Or if you’re more high tech, there are actually USB powered aromatherapy oil burners, which Google can lead you to. And if you’re looking for something like peppermint, you can crush a leaf or two of it under your nose.

I’m a huge fan of a simple, mind-clearing meditation when I’d rather not be caught asleep at my desk. There’s a small park near my office which is ideal for me.

I’d love to hear this suggestion.

A stroll around my neighborhood usually helps give me a boost, or a 20 minute nap helps recharge me! Thanks for your tips!

Great advice! Very interested in knowing more….

Wow! I tried the breathing technique and it worked immediately. I was just thinking how a nap would be great or a big cup O’ Joe and instead read this and tried the controlled breathing. Great advice, Joel! Thank you!

I love relaxation breathing techniques and use them often in my yoga practice. I’m very interested in tomorrow’s post, I’m always looking to boost productivity/efficiency to get the most out of the day’s hours. Can’t wait!

Tried the breathing thing right now as I read it. I was feeling like taking a nap and yes I do now feel a bit more clarity and energy. Thanks for reminding me to listen to the body signals. Sometimes I just need more oxygen.

Is it hypnosis??????

Interesting – I learned the 4-7-8 technique as 4-6-8. Other than that, I’ve been employing it – on and off – for years. I’ve also practiced various versions of meditation for many years (I switch around the different techniques I use, and never have gotten into the ‘lotus’ meditation position – I learned long ago that the meditation process is effective outside of ritual. The breathing techniques and meditation are excellent – I have no positive experience with aromatherapy, but I’ve never really given it a fair trial. But I can say this – the smell of coffee does more positive things for my productivity than drinking it does! But I’m sure you aren’t surprised at this.

Finally, I’d sure like to hear your ‘mystery’ technique!

Tripling my productivity will be a welcome surprise since I have a production based job where I sit in front of a computer all day. But that breathing technique does help. Thanks.

Yes, I’d like to know what your meditation technique is. I have my own form, and what most people do doesn’t work for me, so I’m curious about what has been so effective for you.

I think the 4-7-8 thing is probably best when you need it i.e. when your alertness is fading… I’m just back from a workout, feeling pretty pumped, and the 4-7-8 thing just made me light-headed… I’ll try it when I’m mentally fatigued and let you know.

Sometimes, I simply close my office door, close my eyes and let my head bend forward and relax. The weight of my head pulls the muscles in my neck, which are usually quite tense due to work stress. When I do this, I can actually get a quick cat-nap for 5-10 minutes, and afterwards, I’m totally rejuvenated. But I can’t say I’ve tripled my productivity – looking forward to hearing your approach…

@Joel Marion –

You can put a little of the oil on your upper lip (under your nose) or on your temples or wrists or wherever you feel you want to.

TRIPLE PRODUCTIVITY !?!?!?
thats crazy !
i used to meditate for a while
but after some time i just stopped
now i cant find time to do it
you know what
i going to meditate right now
:D

Yes, please proceed, any useful technique for relaxation would be helpful.

please post more. I’ve read conflicting things on caffeine intake.

Well, that breathing is certainly relaxing. I’m not sure about clarity right now, but I’ve been running around a lot today, so I’m more jumpy than usual, which increases my focus when I stop. I’ll have to test this out when I hit a “nap” moment!

TRIPLED??? I’m anxious to hear about it!

I went to a conference last week and did the steriotypical meditation with the group, I really enjoyed that… However, when thinking about it, I travel one hour into work everyday, and find myself meditating while driving… No music, just concentrating on breathing…and the road of course.

the breathng worked well enough to try the aroma-therapy too.

Very interested in this. The breathing was effective – keen to hear about the meditation

Joel,

This was a great post and I’m really glad you spoke about the breathing excercising. I met a great person Ian Jackson (www.breathplay.com) and he turned my whole life around by teaching me how to breath! So, keep the post coming they are fantastic!
CCC

ha love the idea of a 200lb male breathing deeply with candles in his office!!

I hit a real low around 3pm….I need a boost right then. I’ll try the breathing and anything else you can suggest. I’ve found a tab of good grade ginseng can invigorate the mind. Any views on this?

that deep breathing really works :) i do something similar in exams ( particularly when i’m stuck on a question)

@scott –
Now that is gonna keep me chuckling for weeks…brilliant observation!

I do the ‘head hanger’ like Brendan, picked it up in a yoga class, and I just added the 4-7-8 with it and it works even better now. Thanks

Can’t wait to hear what this is. I am fascinated with meditation just have not tried it. Maybe I will when I hear what you have.

Tried the breathing…worked pretty good. I have been meditating for years…by far the best stress reliever I know of…which helps my productivity

I have never heard of the “4-7-8″ technique by name, but have know about and used deep deliberate breathing and it works for me. Something else that seems to work is a quick walk around. It can be in an office or outdoors — as long as you GET AWAY from your desk/station and see something different. I’ve never tried aroma therapy and probably won’t. Bad connotation from when we were kids … lol

I’m very curious about the “triple claim” Joel, please post it up …

Heard that ‘tea’ made from Aloe Vera is a healthy and beneficial stimulant.
Occasionally we need some of this sort of thing in life.

As Joel rightly says there is a time based rhythm for active concentration but my experience is that it varies between people by a very, very large degree.
Definitely agree that habitual regular use of stimulants is not clever (cocaine is a seriously effective but immensely dangerous example, it is psychologically and not chemically addictive…that’s why it hits the top actors, performers and sports people who meddle; slightly off-topic but I think not completely irrelevant here)
.

Timely reminder about the breathing. It makes a huge difference for me. Thanks

Tell me more, I really need to get through three times more stuff!

Margaret

Unfortunately, I am often too busy to be aware that my body is telling me to slow down!

Hi Joel
I already know that coffee is no good for long term, and i’ve found that doing a quick set of warm-ups gives me a boost if things are getting hard. Good breathing as well.

I just tried the breathing technique and I too feel more rejuvenated! Looking forward to the triple decker productivity tip!

Every day whether I’m feeling tired or stressed (blood pressure increases)
or neither, I will sit in a comfortable chair and do some slow deep breathing. For some reason this induces yawning which brings in more oxygen. I do 3 different breathing styles each within a count of 10. By the time I’m finished, my blood pressure which might have been 138/80 will have gone down to 115/72. My pulse can go from 80 down to 60. It centers me and I can continue my day. Can’t live without it!

I have tried the breathing method and it works well, yet, I keep forgetting about it. Thanks again for the reminder.

The aromatherapy and meditation are methods I like at home. I have discussed with Dr. Lonnie Lowery and compared notes. We both agree that meditation is a nice, quick (less than 10 minutes) way to feel refreshed and ready to go.

I would love to know what tripled your productivity. I tried the breathing and it did help me to relax and refocus.

Thanks!

@Joel Marion –

remember that scented candles don’t need to be burned to appreciate the scent!

Count me in. I would love to triple my productivity :-).

10 minutes hula hooping always works for me.

I tried the breath exercise, and it did make an immediate difference. I have recently (as of three weeks ago) cut out all caffeine from my diet, and I have definitely experienced a decline in the ups and downs of any given day. But sometimes I do get a little “slump” and find myself thinking about a cup of coffee with a bit of longing (not enough to have one, but still). I would love to have a quick 10 minute meditation exercise to look forward to instead!

Very good idea.
It make you feel better.

I have done several breathing techniques and agree, breathing is huge in relaxing and getting in the zone.
Does your trip tip have anything to do with ‘isometric meditation’? I start from my toes and feet and squeeze while meditating a total release of energy, then work my way up through my body one part at a time for 10-15 seconds until I reach my brain and head. I am completely refreshed, and exhausted within 5 minutes.

I can’t help it: I’m very skeptical about this stuff. If I loose focus, I attribute that to lack of interest. After all, focus does not seem to run out during recreational acts requiring focus. For example, video game connoisseurs notoriously play video games for hours. Similarly, a many people watch tv for hours. Probably, everyone makes it through a movie at a theater without phasing out.

Sometimes we impose metaphors on complicated systems in order to understand them; in this case, the metaphor of ‘focus’ being a finite resource that gets exhausted, like gasoline in the tank, is not adequate.

I don’t dispute any of it, but neither mediation nor aromatherapy have ever worked for me. They are nice, but I don’t really notice any improvement in focus or productivity (although there are many who rave about these techniques). Indeed, I often feel tired afterwards. For me often times just getting up and taking a walk to get the blood flowing and having some ice cold water to hydrate help me feel more focused and re-energized. If I am in the office, finding a colleague to have a brief conversation about anything other than work is also a good option. Maybe I am not employing the aromatherapy or mediation techniques appropriately, but I just tried the 4-7-8 and it made me want to nap.

citrus is also nice. orange, grapefruit, etc. Can peel one and eat it very slowly so that it can stay in your workspace for a bit of time. There is a peppermint lip balm out there for sale in grocery stores and health food stores. You can keep some cheap peppermint candies in a bowl on your desk so people will think that you are eating candy if you are using the oil.

Bullshit. I drink coffee and smoke cigarettes instead.

I’ve heard the breathing thing before – I have a hard time with the hold part – I had done it before with breath out for 2x as long as you breathe in but without the hold – also I had done it with both in and out through the nose and hoding tongue on roof of mouth – very interested to hear your productivity increasing method (I am the queen of procrastination… “never do tomorrow what you can put off until the next day” – also if it gets written on a todo list or especially a planner, it never gets done)

I am very interested in finding out about this way of meditation, i try to do it but i find my mind wanders and i don’t think that that is supposed to happen.

Well, when I tried the breathing technique I got dizzy. But reducing the times a little works very nicely. OK, I think it’s not the same when you are at 2240 m (7344 ft) of altitude :) (Mexico City).

Hi Joel ,
I’ve been reading you regularly now for about 2 months and all I read is actually great material, it gives a real alternative to what clichés people always rely on when they think about building muscle.
As I can read in this article, the mental part in building muscle is very important.
Therefore I’d like to read about what kind of mindset you’re in when you hit the gym , what mental things you do during rest time inbetween each set , what keeps you pushing harder rep after rep etc.
In my opinion people overlook way too often what focus and motivation can help you achieve.

As a mother of three preschoolers, sometimes breathing is all I have the time and energy for. I always feel more focused when I just stop and clear my mind for a minute.

Thanks for the 4-7-8 technique.

great advice, i happen to see myself lacking of concentration and will to do things, im definitely going to try this :D

thanks for the tip!

yeah i really like ur articles and i can’t wait to see what u come out with to add t this little “cliff hanger” you got us going on

Many years ago when I was going through some rough time, in one of my therapy sessions (I did say it was a very difficult time?), the doctor helped me create my “Happy Place” as a way to deal with all of the stresses.

It took a long time to create and even now it is a work in progress – you never get away from house cleaning it seems :-0.

To me it is what mediating is all about. You name it – rest. any kind of problem solving, forgiveness, acceptance, decision making, admitting mistakes and learning from them, what is the right thing to do in a gray world, – the list goes on and on.

Just my two cents, oh maybe its a quarter now with the inflation index

Great info Joel and awesome to meet you in CT a few weeks ago!

I have used similar breath work with athletes and it can make a huge difference.

I still love my coffee at times though I have to admit.

Rock on!
Mike T Nelson
PhD(c), CSCS, RKC, ZMT

Joel, Please!!!! telll me what should I do to dtriple my productivity, I neeed yuor help!!!

Thanks a lot for your encouraging mails

Maria

.

Ooo! gave me a little head spin that did! Look forward to your secret!

When possible, I will try to leave my desk and get outside. I will do the deep breathing, but I will try the method you described.
Thanks, I look forward to your post tomorrow!

4-7-8 is good. Add this. With the 4 second intake hold the mental image of filling your lungs from the bottom (stomach out) all the way to the top (Shoulders up and back). During the 7 second hold picture the oxygen reaching all the tight and tired places from your toes to you crown. It makes the 7 seconds go faster and focuses you on relaxing the parts that need it. During the 8 seconds breathing out push all of the air out from the top (shoulders down) to the bottom (stomach in) so that you get the most complete air exchange. Be aware that until your body adapts a little this may leave you light headed. Relax and take an even easy breaths till it goes away.

Hi Joel,
Nice ideas for mental clarity. What about being exhausted, having had no time to rest and having to put out immense resources for hard physical work??????

I used to do breathing exercises years ago as part of a singing regime – had forgotten the benefits – thanks for the reminder

You won’t be able to pry my morning coffee from my cold, dead hands – but after that, I’m certainly willing to entertain cutting back.

I believe in meditation for focus – I’m not “new agey” either – but it does help get one out of the “stinkin’ thinkin’” that we get mired in. I can’t wait to hear your process…

As far as deep breathing – also something I have practiced for awhile. We are a society of shallow breathers – deep breathing can do amazing things for oxygenating the blood other health-giving effects. Not only does it wake you up when you are feeling lethargic but it helps calm you down when the “freak out” over something small (or large) starts coming on.

Good article – still not giving up my coffee – but a good article nonetheless LOL!

I like to take a quick afternoon 20 minute nap. Makes a huge difference. Sleeping for longer than that makes me groggy, but 20 minutes and I’m alert and productive for several more hours.

I love my once a day coffee!
These techniques will be helpful for the quiet times of sitting with my boy in hospital… when I’m not running round getting things for him ;-) an energy boost will be very welcome

thanks Joel

@Nicole –

Hi Nicole,

I do Transcendental Meditation (TM) and although one focuses on a mantra, letting the mind wander is all part of the experience. TM teachers tell us that the mind is like a ‘curious monkey’ looking for a sweet banana. The monkey jumps from branch to branch looking at one thing and then another. This is like how our mind jumps from one topic to another, wandering from thought to thought.

As we meditated the natural inclination for the brain is to get bored with focusing on the mantra and then drift from one thought to another thought until we realise our mind is drifting and we bring it back to the mantra. Each time we lose focus and our mind begins to drift, it sinks deeper into our unconscious mind until we bring it back to the mantra. This is a natural process, sort of like having a micro-sleep while driving, but not as dangerous. You are aware of what is happening the entire time, but the affect is that you will feel less stressed, more relaxed and refreshed after the experience.

Don’t worry too much about your mind wandering away from the mantra. This is what your mind will do naturally.

@Paul – My business is making all natural soap and other personal care products using pure essential oils, no synthetic fragrances. So yes, there are all kinds of ways to get essential oil benefits into your life without burning candles. You could keep a tiny bottle of essential oil with you and take a whiff when needed. Joel’s suggestions of rosemary and eucalyptus are particularly good. Lavender is also a good all around essential oil that tends to be what you need it to be. You can buy these at places like Whole Foods and health food stores. Get good quality but a little bottle should last a long time. You can also of course use products that are made with essential oils like soap, lotions, etc. Hope that helps. I love essential oils and all the good things they can do for us.

Many people have mentioned to me the power of meditation in order to stay focussed. I look forward to hearing about your technique later in the week. Thanks for the great info that you consistently give.

I’ve done many forms of controled breathing , your 4-7-8 variation seems easier to do than say the more elaborat exercises requiring way to much thought, how can you relax if you’re all caught up in the counting, exhale/ inhale, rest repeat cycles?

You don’t have to be ‘newage’ to do meditation. Not only will you be more productive if you meditate, but you’ll reduce stress. This is key, especially if you are trying to lose weight. If you’re stressed the weight will not come off.

I also like the breathing exercises. I have some that I do quickly when I’m on the golf course. If I’m facing a pressure shot, than I do a quick breathing exercise to try and losen up my body and free my mind of any doubts.

Good points. As a Respiratory Therapist, you can never understate the importance to the physiology of the body relaxed breathing brings. With this process you are reducing the resistance to blood flow into the heart and lungs allowing for better gas exchange and perfusion which also tends to reduce blood pressure.

Keep the great ideas coming! You are appreciated!

I put in some late hours teaching. I am fascinated to find out how to keep mentally strong at all hours.

First off, it’s “Ohm” not “ummmmmm” when you meditate. Secondly, for the record, that technique is hardly “New Age,” it’s an old Hindu method that’s thousands of years old. Just because the whackos here make it look cult-ish does mean it’s not valid.

@Ralph –
I have to agree with Ralph that those of us bordering of abusing caffeine have to find new ways to energize ourselves.

For me, I try to quickly saturate my body with caffeine so my legs can carry me to hop on a motorcycle-taxi, catch a public bus or public canal boat to wherever I have my appointment. Where I live and work, a person needs at least 90 minutes lead time to get through congested traffic on to his or her destination. So even if the caffeine will only put me on zombie state, that is fine because during the 90-120 minutes transit while traveling, my mind will have awakened by the time I reach my destination.

Love all your useful tidbits!

Hey I simply love coffee.. But still your deep breathing is something I do from a Pilates exercise info..good! For meditation I meditate on a small part of the Bible -God’s word- does wonders! Psalm 1v2 Blessed-Happy -is the man who delights in the law-word-of the Lord and meditates in it day and night!..They say one root of the word to meditate is like a cow ruminating! Does wonders!!!

its much better then you discover the true mechanics of “new age stuff”. I’ve successfully used it to boost my powerlifting performance and figure as well. If you realize how it really works it will change your whole paradigm how you train (and how you live your life as well). You can ask the “kung fu masters” :)

The 4-7-6 technique works like a bomb. I use it to regain focus as well as to relax when I get a bit nervous. Very interested in learning about your technique to increase productivity.

i love all the information you give us, keep it coming, kept it up! this is defiantly one of the most useful sites i have been to!

Originally Posted By PaulAnyone know of another way to use aromatherapy besides burning candles? Not sure my employer would like that.

I just bought a nifty little machine called an ‘ultrasonic diffuser and mist lamp’ (by Relaxus). You fill the inside cup with water and a few drops of essential oil or oil blend, turn it on, and a lovely, lightly scented mist comes out. Similarly, there are aromatherapy nebulizers, probably available at specialty aromatherapy shops. Better be sure office mates are up for it, though!
(I’d avoid those Glade-type things like the plague…all chemicals.)

Hi. It’s for the first time when i access your blog and i must admin that it surprised me, especially this post. When i read the title of your post, i thought that these 3 ways of boosting productivity will refer to some tools or physical methods. Instead, you are talking about how we should to refresh our mind and concentrate on specific things. That’s great, thank you for the info.

The aromatherapy idea is great. You can use the oils in massage as well. Just remember that it is the ‘real’/pure oils that give you all the benefits, not the crappy synthetic oils that are just a recreation of the smell.

While on the topic of aromatherapy – Lavender oil is great for helping to suppress appetite according to my aromatherapist.

Another good one, Joel! I find the 4-7-8 routine not so much an energizer as a stress reliever – the end result is probably the same!

yeah i read the thing about breathing it works wonders specially if u cant sleep it relax u and then its so easy

So when is a good time to have a cup of coffee?

Transcendental Meditation is the best meditation around. I have been doing it for years and highly recommend it. And it has more research done on it than any other meditation techniques – over 600. These studies verify what I experience – deep relaxation in mind and body during the practice, and more energy, clarity and ficus afterwards. Check it out.

But what about coffee to kick start your day in the morning? I dont think rolling out of bed and doing breathing exercisies will make me more awake for work.

Have done breathing in the past and normally it works….did your 4-7-8 breathing this morning after having a very stressful start to my day….have to say it didn’t really help…..but as I said I am having a stresssful morning…and will try it again later…am looking forward to your next post though : )

Doing breathing exercises help me relieve stress.

I like a cup of green tea for my afternoon break. Please give us your other stuff!

Totally agree with this. Much more productive than chugging gallons of coffee. I’m interested in hearing more. I think when I feel like I need a jumpstart first thing in the morning it’s because of lack of sleep, which coffee won’t help, or a lack of focus or desire to start the day, which these tactics will help. I’ve also learned I’m good for about 90 minutes or 120 minutes max before I need a break. Tactics like this could work and sometimes it’s just a change of scenery that helps – doing something completely different for about 15 minutes and then getting back to it. When I take these 15 minute breaks it’s usually to do something brainless.

Breathing is great! Getting the blood pumping is also good. Maybe keep a kettlebell at the office to counter mental lapse periods and get the blood flowing.

All great stuff, Joel. I love meditation and power naps. I have known about the 4-7-8 technique, but had forgotten to practice it. Thanks for the reminder. Now, I will have to give aromatherapy a try.

I do drink coffee mid-afternoon maybe once or twice a week, but I think it has more to do with getting up and walking to the cafeteria. Getting up from my computer and chatting with my office mate while we go get coffee is a great way to break up the afternoon. Perhaps I’ll just switch to herbal tea, as I don’t like the flavor of decaf coffee/tea.

Very curious as to what your productivity-boosting method is.

Concentrated breathing is the best way I’ve found to quiet my mind when I’m trying to get to sleep.

@Justone – This is also a good one to use when meditating, just focus on your breathing and nothing else. Takes time, but is a really good starting technique for meditation newbs.

Interesting about the breathing because i use a similar practise to help me get to sleep at night.

Originally Posted By BillI mastered meditation. I can do it for hours straight. Whenever I get out of “it” I feel ridiculously relaxed and everything is so much sharper. I usually do it when I get up or before I go somewhere where I know I’ll be needing my reflexes, like going to play dodge ball or billiards. I kick butt and can concentrate so much better. I use the breathe out and completely empty your lungs then hold it for 7 seconds or until I’m uncomfortable. Then (Only when you can feel your pulse throughout your entire body.) I hold my breath for 80 heartbeats while using the Chi pathway throughout my spine. Or the Chinese body diagram. There are many other ways and types of meditation that I use, but can’t reveal them because of the way of ninjitsu. My ways are some of the best kept secrets ever. They’ve been around for 100′s of years. You can only access them after you’ve passed many tests so I don’t give them away freely.

Awesome.

On another note, using meditation to increase productivity is an interesting point. Meditation, for me, is important because it puts me in touch with… the indefinable. Increased productivity is a happy fringe benefit of meditation, but the point of the practice is something deeper, without being (necessarily) being religious.

One of the ways of categorizing Chinese meditative practices (qigong) is those that are 1. Buddhist, 2. Confucianist, 3. Taoist, 4. Medical, and 5. Martial. I find the more interesting practices are Medical and Martial – ie. healing and conditioning the body – but I’m not very religious.

Great post Joel. Gosh you blogging gurus know how to relax, focus, and motivate someone!

I just came here from reading one of Leigh Peele’s latest about motivation. Great post by the way, everyone should check it out.

http://www.leighpeele.com/investing-in-your-motivational-dollar

So now I am going to take a deep breath ;) and motivate myself.

Gosh, read all the posts… What is that you all are producing that needs to be trippled? Did it ever occur to anyone that we may need to actually slow down and take a hard look at out lifestyle, and sleep pattern, and rest, and what we put in our mouth? Would that be a good start? Is our body giving us a signal? And I agree with the person that said we get into a sleepy mode when what we are doing is not interesting or challenging. Swithing the activity, taking a walk, having a cup of good quality tea and speaking to your co-workers should help.

Hi Joel,
I’m a big fan of your nutritional and exercise advice and respect your knowledge and experience. But perhaps you can display a little respect in turn. What you ignorantly term “new age” ,”stereotypical” meditation, involving a cross-legged posture and chanting among other things, is in fact the genuine meditative practice originating from India hundreds of years ago. The fact that it has been appropriated and distorted by contemporary pop culture is not a mark against it, although even in that form, it can have real benefits as you point out (including enhanced mental clarity and peace of mind). Given that your aim is to reach the widest audience possible (I presume), it might be best not to alienate people with such inaccurate remarks.
Thanks,
Kathy

Whenever I need a break I usually just ride my jetpack somewhere safe, like a mountaintop. Or I may go down to my Yogi who resides at the Dead Sea and ask him the secret to the universe so I can laugh and laugh at it’s simplicity.

Seriously, I meditate alot. Plus making a “Motivational” playlist on my Zune helps, you know, Jimmy Eat Wolrd and all that? Good, positive songs with positive lyrics. Just giving you guys a productive laugh and a nice tip. Oh yeah, I listen to mucic in 8 different languages. Try out cultural music sometime.

Joel, I’ve actually gotten a full night’s sleep every night this week. I ordered the focus and insight 3pack.I have been taking sleeping pills- nearly overdosing for what has to be years now and recently I had been drinking ontop of them just to get my mind to shut OFF!Last week I stopped the booze and I fell asleep last night with just a 2 hour repeat of the sleep insight recommendations.I can’t even make it through the first track!Thank God for you and for the Immrama Institute! I really think you may have saved my life and my sanity.I’ll be back to kickboxing and weights in no time with my recent, finally recovered energy!Thank-you again!

That’s great advice on the breathing Joel. I learnt that exact technique to prevent anxiety attacks but stopped using it as exercise and lifestyle changes caused my anxiety to reduce. I struggle with the caffiene, too tired/wired to issue esp as a lot of my fight training happens at night amping me up! So I will re instate it as a non coffee mental refocusing technique at night. I’ve got a free meditation cd off the net and am checking all that out too as quality sleep is very imporntant to me. For anxiety it helps to raise the arms as you breathe in, click the fingers for the 7 count (gives distraction/timing ) and purse the lips when blowing out. (use blowing out a candle metaphor or use a plastic water bottle pop top to blow through. ) Great for nervous kids. :)

I’ve also found that setting my alarm clock in 90 minute sets for sleep means I wake up focused and ready to rock! ie 4.5 hours, 6 hours, 7.5 hours or 9 hours and a 90 minute nap if I have my main sleep as a 6 or 4.5 hour block. The 5 stages of sleep take 90 minutes to cycle through and if you try and wake in the middle of one you will be very groggy. I spent years hitting snooze 5 times then dragging my ass of to work after 5 coffee’s and 20 ciggy’s . The 8 hours we are told to get is EXACTLY wrong. there is some very interesting research on all this coming through on the net in various places. As I do hard physical training at night, I’m finding Bi-phasic sleeping (90 min nap + 4.5 or 6 hour main sleep )on those days a life saver!

Spooky! The meditation cd I got for free off the net was from Holosync!
I got it a few weeks ago but I haven’t used it yet as I wanted to get my Cortisol and DHEA hormone levels done at the lab so I have a baseline to track my progress. I’ve had the lab tests done now and have also had two fitness test done in the last 2 weeks. One at each of the two fighting gyms I train at focusing on slightly different things. I’m getting some before pics shot in small bits of lycra tomorrow afternoon. (EEEEEEK!) So I have all this base data before I implement your tips/meditation help. I love science!

I work with many people who substitute coffee for sleep, and consequently spend most of the day topping up their body with caffeine. I’ve never liked Coffee and have never relied on it for focus.

If I find I’m losing focus in work, I’ll go for a walk. I find exercise is a great way to clear the mind.

Joel,

Great tips for concentration, relaxation, and productivity.

Lately I’ve been using a technique called the Pomodoro Technique for productivity and time management. While the “work sessions” are used primarily for doing business and work related tasks, I frequently use the 4 to 5 minutes “break” sessions each day to stretch, drink water, or even fit in a 4 minute Tabata…

It’s really been highly effective for me.

Chris