12 Seconds to Peak Performance

12 Seconds to Peak Performance

I’ve been super busy over the last few weeks. Getting a new website ready, changing our branding, launching several new products, as well as running the company and continuing to coach and train. It’s been quite an interesting journey with its ups and downs.

One of the things that’s really been so important to me is to be able to get in to that peak performance zone as quickly as possible. That means, when I’ve got so much going on and the potential is there to really stress out, to know how to get calm quickly.

The conversations I’ve had recently tell me that lots of others are feeling the stress too.

It can be so easy to get caught up in being busy and delivering to deadlines, having loads of priorities, and really letting that stress get to you –  that I wanted to share with you what I do to centre myself and create that balance state that allows me to access all my resources really, really quickly.

This is my gift to you.

I picked up this technique when I did my original mBraining qualifications a few years ago. It’s based on a whole lot of research some of which you can see here if you’re interested:

Coherent Breathing


Healing Breath


In summary, it is based around getting the two sides of your autonomic nervous system in balance as quickly as possible.

The fastest,  easiest and most accessible way to do that is through your breathing and using a balanced breathing cycle. I want to share this with you because it’s so easy to do yourself. It’s a twelve second breathing cycle, six seconds inhale, and six second exhale. It’s designed to, as I said,  bring the two sides of your autonomic nervous system into balance. For me, with practice, you can do this without any kind of resource to support you.

In the beginning though you might need some help with getting the rhythm right. There’s a number of great iPhone apps that will help you – MyCalmBeat, Heart Rate + Coherence – or I’ve got this great MP3 of Tibetan Bells that were created by the developers of mBraining, Marvin Oka and Grant Soosalu. Your can download the MP3 here.

Let me just quickly talk you though the technique.

The idea here is that we want a gentle and smooth breathing pattern that doesn’t either  amp up your nervous system or depress it. We don’t want to go into a depressed state either because that doesn’t make us resourceful. We want to just go into that centered balance state that allows us to perform at our best. It’s a very gentle six second inhale, there’s no pausing, no holding, and the six second exhale.

With practice, you’ll be able to very quickly bring yourself into balance. To begin with, it might take you a few minutes, maybe four minutes or five minutes, but if that means that you can then operate at your best, I think that’s time well spent. For me, I can really bring my heart rate and my ANS into balance typically in less than two minutes. Sometimes, less than a minute.

It’s simple, it’s easy, it’s accessible. I really encourage you to try that and see if it will support you. Particularly if you’re someone who does stress or get anxious, or ampped up about how much you’ve got on, and what you have to deliver, and all of those different competing priorities. This can really be a great way for you to quickly de-stress, get centered, get focused, and get on with the job.

Love to know your thoughts.

THE COACHING LEADER™ - ORIGIN : Sydney 14 Aug, Brisbane 21 Aug, Online 27-28 Aug - With Stacey Ashley & Sarah Derry – Early Bird Individual & Group