Biofeedback practitioners have been teaching patients how to alter psychophysiology for half a century. These meditative mind-body techniques affect heartrate, blood pressure, muscle tension, and – most importantly – brain speed. Unfortunately, when we are in crisis mode and the brain is spinning at greater than twelve cycles/second, we lose access to memory.
Think of the proverbial ‘tip-of-the-tongue’ experience when you can’t retrieve an obvious nugget of information. The harder you try (the faster the brain speed), the further out of reach the nugget becomes. As soon as you stop trying to remember, the elusive piece of data comes rushing forward as you slap your forehead and call yourself something derogatory.
The technique is pretty simple and improves with practice.
- Make sure you are breathing with your diaphragm (kids call it ‘belly-breathing’).
- Inhale into your belly for about 4 seconds and let the exhale leak out slowly for about 8 seconds.
- Bring a peaceful mantra to mind during each exhalation.
- Repeat 3-4 times as your mind and body come to rest.
In addition to simply feeling better, the ‘Instant Calma’ exercise brings immediate clarity. You regain access to memory which empowers the ability to weigh options when solving problems. You can retrieve the learning from similar past challenges that you have already solved. A previously intense focal point broadens to reveal context for consideration.
Give it a try. Grab your smart watch or any method for tracking your pulse. Mark your baseline and see how much change you can generate in a minute’s time. Poise under pressure – on demand!