Show notes
Taylor Somerville was a guest on this podcast. Since then, Taylor has become an XPT Master Coach and has learned much more about breathing techniques. He has really learned how to help manage stress and help you make better decisions and be ready for whatever life throws at you through proper breathing techniques.
“𝘛𝘩𝘦 𝘲𝘶𝘢𝘭𝘪𝘵𝘺 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘪𝘴 𝘥𝘦𝘵𝘦𝘳𝘮𝘪𝘯𝘦𝘥 𝘣𝘺 𝘩𝘰𝘸 𝘤𝘰𝘮𝘧𝘰𝘳𝘵𝘢𝘣𝘭𝘦 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘸𝘪𝘵𝘩 𝘥𝘪𝘴𝘤𝘰𝘮𝘧𝘰𝘳𝘵.” 𝘛𝘰𝘯𝘺 𝘙𝘰𝘣𝘣𝘪𝘯𝘴
This is from Taylor to better understand his mentality and teachings:
"Stress is a part of life; we can’t run and hide from it. We must learn how to handle it in productive manners. We must be willing to have those uncomfortable conversations. We must be willing to put ourselves out there and risk rejection and failure. Our ability to handle these situations in a calm, collected state will improve our success rate. If we do fail, our ability to bounce back as soon as possible will greatly improve the journey of life.
What can we do to improve our response?
This is where the cold and the breath come into play. In the ice, we must let go. When we first step in, our heart rate increases, our breath is taken away and we begin to increase our breath rate out of panic. Our self-talk turns negative, “get out of here, you’re going to die!” This can become a vicious feedback loop of negative self-talk and a stress response in the body. It is no different than the anxiety we might have before a big meeting or presentation.
We can learn to recognize this response in our body and stop it in its tracks with our breath. The first step is to gain control over our breath rate. Slow it down, inhale through the nose, and exhale out of the mouth. After 3 to 5 breaths, our heart rate begins to slow, our breath slows down and our thoughts slow down. The tension in our body releases and we are now calm and focused. With each successive stressful stimulus, it becomes easier and easier to recognize what is going on and take control of it before it happens.
Whether you are a c-suite executive, stay at home parent, a student dealing with the stress of school and peer groups, a first responder risking your life to help others, or an athlete that needs to focus in the big game, learning to be comfortable in these uncomfortable situations will go a long way in determining your level of success and fulfillment."
You can follow Taylor on social media @Taylor_Somerville or @Symmetry.Live
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You can follow Tom Rowland on Instagram @tom_rowland and find all episodes and show notes at
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