The Mindset Mentor - Lower Your Stress & Anxiety in 90 Seconds

Starting point is 00:00:00 Welcome to today's episode of the Mindset Mentor podcast. I am your host, Rob Dial. And if you have not yet done so, hit that subscribe button so that you never miss another podcast episode. And if you're out there and you enjoy this podcast and you've ever gotten value from anything that I've ever put out, please do me a huge, huge, huge, huge, huge favor. Take your phone out real quick, go do me a huge, huge, huge, huge, huge favor. Take your phone out real quick, go to Spotify or go to Apple Podcasts, however you listen to us, and give us a rating and review. The reason why I always ask for this is because the more positive ratings and reviews that we get, the more that these platforms show this podcast to people who have never listened to it before. Because they say, hey, this is popular. More people should

Starting point is 00:00:42 listen to this because clearly people like it. And so the way this podcast grows and the way that more people can hear this podcast is from you guys giving us rating reviews. That way we continue to spread the message and impact more people's lives. So if you love this podcast, please do me a quick favor and go ahead and give us a rating review. However you listen to us and I would appreciate it. Today, I'm going to give you a tip, simple tip, but we're going to go deep into it, of how to relieve your stress and anxiety in about 90 seconds. And I'm going to give you what I think is my number one tip for overcoming anxiety, overcoming stress, all of that stuff.

Starting point is 00:01:16 I'll be fully honest with you. I've been super, super busy lately. I've got many plates that I'm spinning. I've got events that we have coming up. We're hiring a bunch of new people. I'm creating new programs. We're making sure that we support our clients at the highest level. This podcast is exploding. Everything that we're doing is, it's a rocket ship. It's all good. It's great stuff. But if not kept at bay, all of these things could creep up on you. Like if I sit down and actually were to look or, you know, someone were to come and look and see and all of the stuff that I do on a daily

Starting point is 00:01:47 basis and all of these different plates that I'm spinning from, you know, the podcast to the programs that we have to teaching people how to grow coaching businesses and supporting our clients and that to creating all of the content that we have for Instagram, for Facebook, for TikTok, for YouTube, all of that, we have a ton of plates spinning. And I'm also in the process of writing a book at the same time. And I'm also in the process of getting certified as a pilot as well. So there's a lot of things happening and it's all great stuff. There's nothing negative, there's nothing bad about it. But if I were to just be going, going, going, going, and not actually take time for myself with the tip I'm going to give you, it would become much more stressful. I would become much more anxious,

Starting point is 00:02:28 especially besides that, that's what's going on in just my life. But there's a lot of things that are happening in the world right now. There's uncertainty, there's, you know, civil unrest, there's lockdowns that people were going in and out of and in and out of, and hopefully don't go back into more of them. And there's all of the things that are happening and all of the craziness that's happening in the government and all of that stuff, right? There's a lot that's happening. And your brain is balancing way more than you even think that it's balancing. It's balancing so many different things. It's balancing your work, your relationship, your finances, your children, all kinds of different things. And then all the stuff outside of you that all kinds of different things. And then all the

Starting point is 00:03:05 stuff outside of you that is outside of this world. And how do we make it easier on ourselves to not be so stressed, to not be so anxious, and to be really firm in who we are? One thing I'll tell you, just a side note that really, really helps is have less caffeine, right? Caffeine makes it worse. And I mean like way worse. So, you know, if you're someone who drinks a lot of caffeine and you also, you know, notice that you're very stressed throughout the day or you feel like you can't stop moving or you feel like you're anxious throughout the day, pretty good chance a lot of that is actually coming from the amount of caffeine intake that you have. Now, I drink a decent amount of caffeine. I don't drink a ton of it. But what I will tell you is if you feel like stress and anxiety

Starting point is 00:03:45 starting to creep up on you, that is actually the first thing that I would start to get yourself off of. You know, try it for 30 days. Can you go 30 days without any? See what would happen. And if you go cold turkey, do it. If you feel like you can't go cold turkey from like caffeine to nothing, switch to green tea.

Starting point is 00:04:03 So if you drink a lot of coffee, drink green tea because it doesn't have as much caffeine, but it's still got some caffeine. Or if you make coffee, you make it at home, do half decaf, half caffeinated and slowly start to wean yourself off of it. That is a tip. There's just a side note that will help you a ton. It's just chill out with the caffeine, dude. So let me tell you something I've been doing, and it's so ridiculously simple, but it's've been doing. And it's so ridiculously simple, but it's so ridiculously profound. And it's so simple that everyone can do it here that's listening.

Starting point is 00:04:31 And we're going to actually do it together. Just because it's simple doesn't mean that it's easy. And just because it's simple doesn't mean that you're always going to remember it. But if you can try to bring it to the front of your mind, whenever you feel anxiety creeping up, whenever you feel stress creeping up, it will help you. What have I been doing? I've been breathing. And now you guys are like, well, no shit. Of course you've been breathing. But I'm not talking about just like

Starting point is 00:04:55 breathing normal like I am right now. I mean extremely intentional breathing. And with that breathing, telling my body how I want it to feel. So if you've ever been on a live with me, like I do a lot of events. I've got an event coming up in just a few days, and you guys can join us there. It's robindean.com because me and my best friend are running it. We're doing a two-day event, July 8th and 9th, R-O-B-D-E-A, R-O-B-A-N-D-D-E-A-N, robindean.com. Whenever I do a live event, I usually start theman.com. Whenever I do a live event, I usually start them off this way. If I do a live event in front of people,

Starting point is 00:05:29 I usually start off this way. If I do a Zoom call, every single time I do a Zoom call, I start it off with this. It's six deep breaths. And I try to start everything I do with this. When I go from one thing I'm doing to another thing I'm doing,

Starting point is 00:05:42 to another thing I'm doing, to another thing I'm doing, I try to use this as the transition point. So I'm not just Tokyo drifting into everything that I do. Try to bring a little bit more intention, try to bring a little bit more focus, try to make a little bit more peace into it. Now, I will go much deeper into what I do, the reasons why I do it, the science behind it for all of you that are, you know, analytical skeptics, but just try this with me. We're going to do something we've only done one other time before on the podcast.

Starting point is 00:06:09 We're going to breathe together. No matter where you are, if you're at the gym, if you're on a run, if you're in an office, if you're driving, we're going to breathe together. And, you know, if you're at home, if you're in a good place where you can, close your eyes. If you're driving your car, please don't close your eyes. Just try this out for a second, but just breathe with me. So I want you to take a note of how you feel right now. Take a real quick note. And we're going to take 90 seconds, maybe 60 seconds together. And we're going to take 60 breaths. Okay. It's going to take a minute. You have one minute. You're not too cool for school. You're going to do 60 breaths. We're going to do deep and slow intentional inhale. You're going to inhale

Starting point is 00:06:45 through the nose. We'll do this together. So I'm just explaining how it works. You inhale through the nose. You exhale through the mouth. When you exhale through the mouth, you want to breathe out like you're breathing out through a straw. So instead of it being like, it's like, and what you want to do is you want to breathe in the stillness, breathe in the calm, breathe in the peace. And what you're going to tell your body, like what I always tell myself is I'm calling in more peace in my life. And I do this every single breath. I'm calling in more peace. I'm calling in more peace.

Starting point is 00:07:16 I want to feel the peace in my body. I can literally make my body feel more at peace when I concentrate on this. And when you breathe out, breathe out the bullshit. Breathe out the stress. Breathe out the stress, breathe out the worry, breathe out the to-do list, breathe out the person in your office who you've got to go have contact with even though you hate them.

Starting point is 00:07:33 And I want you to just connect to the stillness and the peace that's inside of you. And I want you to call that in, okay? So we're going to do it together. Don't be too cool for school. Take note of how you feel right now. And we're going to breathe in through the nose, out through the mouth. When you breathe out, you breathe out like you're breathing out through feel right now. And we're going to breathe in through the nose, out through the mouth. When you breathe out, you breathe out like you're breathing out through a straw.

Starting point is 00:07:48 Okay? We're going to breathe in through the nose in 3, 2, 1. Breathe in. And breathe out. Breathe in. And breathe out. Breathe in. And breathe out.

Starting point is 00:08:38 Breathe in. And breathe out. Breathe in. And breathe out. And last one. Make it your best one. Breathe in. And breathe out. Okay. Now, how do you feel? Usually when I do this, people say they feel lighter. They feel more relaxed. They feel more focused. They feel more at peace. They feel more at ease. Slow, intentional breathing has been shown to reduce anxiety and depression. But we underestimate the power of the breath. What's crazy is we focus on food. We focus on water. Like you can live for weeks without food. You can live for days without water, but you can only, only live for minutes without breath. That's it. So which is the most important?

Starting point is 00:10:01 Breath, water, or food? Breath. Being in debt can be stressful. I remember how stressed I felt when I was in debt when I was younger. I had a lot of credit card debt, but I also remember the exact spot that I was in when I paid off my debt and how amazing it felt. If you're in the same situation that I was in, let Best Egg help you find financial freedom as you work towards reaching your goals. You could ideally pay off high interest debt in one affordable monthly payment with a fixed rate personal loan from Best Egg. With their hassle-free loan process, you can apply online in minutes and your money could be in your bank as little as one day after approval. And with Best Egg Financial Health, you have access to financial tools and resources to help you make confident financial decisions as you work towards your goals. Then you can pat

Starting point is 00:10:42 yourself on the back when you see the progress that you've made. So build a brighter financial future today with Best Egg Financial Health and Best Egg Personal Loans. Visit bestegg.com slash dial to learn more. And for terms and conditions, that's bestegg.com slash dial. Hey, I'm excited to tell you about a fascinating podcast called Healthy Conversations, hosted by Dr. Daniel Kraft and presented by CVS Health. Every episode, Daniel drives one-on-one interviews with people who are transforming healthcare in real time. Physicians, scientists, technologists, and above all, innovators. The show's dispatches from the future include insight into tomorrow's precision oncology treatments, news on the latest in guided genetic health, reports on the evolution of value based care,

Starting point is 00:11:29 and breaking news research that is redefining functional medicine. You'll hear from the people who are creating tomorrow's clinical insights today. It's been said that the future is already here. It just hasn't been democratized yet. Healthy Conversations from CVS does just that. It's available for free wherever you get your podcasts. New episodes appear every other week. Subscribe, listen, and learn today. Breath is the most important thing. Breath is the thing that connects how you feel. And the first thing that changes whenever you change state, whether it's excited, whether it's anger, whether it's anxiety, whether it's fear, whether it's happiness, the first thing that changes in a human's body is the breath. And so if you want to change your state, the first thing you should do is hack your body and change your breath. And so what happens is

Starting point is 00:12:10 this, you know, let's say you're, you're fine. It's a normal day. Things are going okay. And then something happens. Somebody cuts you off. Somebody yells at you. The boss comes in and says something. The first thing to change is your... People will take short breaths. Whenever I'm working with somebody, clients, one-on-one coaching somebody, something like that, I always pay attention to their chest moving because when their breath starts to change, it's showing me that something that we're talking about is changing them. They're thinking something. Even if they don't say it, they're thinking something different because the first thing to change in somebody is always their breath. And so slow, intentional breathing is how you bring your body back to normal, or at least how you want it to feel. And so when I get like, I'm doing this, like I got so many

Starting point is 00:12:55 things I'm doing, I'm doing this, this, this, this, and I'm about to switch to something else, I'll take 60 seconds, 90 seconds, and I'll tell myself, okay, I'm calling in peace into my life. And I'll bring, I'll just do the exact same thing I just did with you. Six deep breaths. And I just breathe into the nose, I breathe out through the mouth. And I try to actually tell my body, this is how I want you to feel. This is how I want you to feel. And I focus on that feeling the same way that like when you're in a really cold shower or when you're outside and it's really cold and you try to focus on the part that's warmest on you, when you focus on the warmest part, you start to feel more warm. Well, if you're going through stress and anger or sadness, anxiety, whatever it is, and you try to just breathe into it and you breathe into it and you try to focus on the

Starting point is 00:13:40 place where there's, you know, where's there peace in my body? Where is it relaxed? And how can I bring more of that? You will naturally start to bring more of that into your body. So, you know, how can you use this over the next 12 hours of you being awake? Sit down and try this out. Do it for as much as possible. Feel the muscles around your stomach. Stay in your head, breathing in, breathing out. And what happens is as you do this, the mind will start to wander. It's okay. Let the mind do what it's going to do. If you do this, the mind will start to wander. It's okay. Let the mind do what it's going to do. If you notice that it wanders to your to-do list, bring it back to feeling peace in your body. If you notice that it wanders off to that person

Starting point is 00:14:13 who pissed you off, bring it back to bringing peace in your body. Then you slowly but surely, you just kind of corral your mind, you corral your feelings, you corral your mind, you corral your feelings, and you start to actually get control over these things which you thought you had no control over. How can you do this? How can this help you? Your brain will feel less anxious. Your thoughts will start to slow down and it'll start to allow you to calm down as well. And so what's cool about it is that when you start to notice yourself feeling a way that you don't want to feel anymore, you get really pissed off about something. Go back to the breath. When you get really stressed out about something, go back to the breath. When you get really fearful about something, go back to the breath and try to use

Starting point is 00:14:58 the breath knowing that the first thing to change anytime a state changes is breath. Well, then when I get into a state change that I don't want, let me take control of the state in the way that I feel and start to control it with my breathing. And I tell my body, I tell my brain, I tell my body through the breathing exercise and what I say in my own head, how I want it to feel, how I want it to react, and what I want it to do. And what happens is it will start to slowly but surely start to listen to you. And now what you might ask yourself, why six deep breaths? Why not three? Why not five? Why not 10?

Starting point is 00:15:29 Why not 75? If six work, why wouldn't 75 be better? I mean, if you want to do 75, you could. But there was a study that was done over in Asia that found out that six deep breaths, six deep intentional breaths into the nose, out through the mouth, is all that it takes to change somebody's state. So if you want to do more, do more. If you want to do less, I would say do six. Stick with six considering that science has said it. There's been studies around it. Six, if you

Starting point is 00:15:55 want to do more, do more, but at least do six. If you have 20 minutes and you're like, you know what, I just want to focus on slow, deep, intentional breathing for the next 20 minutes. Go for it. But all you got to do is at least focus on the fact that you just need to get six out. So whenever you want to get your stress lower, your anxiousness lower, your worry lower, your fear lower, your limited beliefs lower, all of those things, the first thing I want you to do is be remembering of this episode. Come back to intentional breathing. Do 60 breaths into the nose, out through the mouth. When you go out through the mouth, breathe out like you're breathing out through a straw. So it is a long exhale and use this anytime that you feel like you need it. So that's what I got for you for today's episode. If you love this episode, please share it on your Instagram stories and tag me in at RobDialJr, R-O-B-D-I-A-L-J-R. And for those of you guys that love Instagram and you want some extra podcasts

Starting point is 00:16:50 in your life, go ahead and follow us on Instagram. The podcast itself has its own Instagram. It is The Mindset Mentor Podcast. Once again, The Mindset Mentor Podcast. We've been posting a lot of clips on there. I think we're over like 16, 17,000 followers at this point. So if you want to follow us, go ahead and follow us on there. I'd greatly, greatly appreciate it. And I'm gonna leave it the same way I leave you every single episode. Make it your mission to make someone else's day better. I appreciate you and I hope that you have an amazing day.

The Mindset Mentor - Lower Your Stress & Anxiety in 90 Seconds

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