How to achieve a productive level of relaxation?

 In January of this year, I had a profound realization: when we reorganize our language and consciously change the way we narrate our stories, we actually restructure our internal information. This shift allows us to see entirely new angles and possibilities in any given situation. Chemically, it triggers a rush of positive neurotransmitters in our brains, making us more eager to express ourselves, influence others, and unlock new potential in what we do. Now, as we step into the second half of the year in June, I am ready to translate this insight into action by learning how to make a speech.

The book I am diving into today comes from a speaker with a rich background in theatrical performance. Their expertise lies in leveraging non-verbal communication to deeply move and influence an audience. One incredibly intriguing topic they address is how to fully relax within five minutes.

The goal of learning to relax isn't just about calming down; it’s about cultivating a specific presence and trait for both public speaking and professional work. By attuning ourselves to a state of relaxation, we channel a sense of vibrant inner energy and profound peace. This builds a baseline for "productive relaxation," allowing us to train and work from this optimal state repeatedly until we eventually achieve a level of effortlessness.

The book shares a 5-minute relaxation exercise that I find absolutely fascinating. It reminds me of the breathing exercises taught by Master Shi Heng Yi that I used to practice. During mindfulness and breathwork, you can actually feel the airflow moving through your body, becoming aware of subtle physical imbalances or areas that need care. Practicing this over and over deepens our familiarity with our own bodies, helps us master our emotions, and allows us to utilize our physical presence more effectively.

Think of it as a bridge between the mind and body. Below, I’ve broken down the author’s specific 5-minute technique to quiet the mind and relax. I believe it is incredibly valuable for everyone to learn, as it anchors your focus entirely on yourself and effectively filters out negative perceptions.

1. Find a quiet and solitary place. (In a pinch, a toilet stall will do, or even your car parked outside your speaking venue.) Sit comfortably, with your feet flat on the floor.

2. Close your eyes.

3. “Listen” to your breath for the first minute. That is, pay

attention to what happens when you breathe in slowly and

calmly. Understand with your body, not your mind, how

breathing nourishes and sustains you. Feel the breath flowing

down your throat, filling your lungs, and then bringing lifegiving oxygen to every cell in your body.

4. Now, focus your awareness on a visual image you “see” in your mind. Make it a neutral color and shape: a green circle, a yellow square, a blue triangle. Any object that doesn’t have emotional overtones for you is fine. (Avoid red as a color.)

5. See that object in as close to crystal clarity as you can

manage. This will take concentration and a bit of practice at

first. As you do, adopt a passive attitude toward any other

mental activity. Thoughts, imagery, and feelings will emerge in

your consciousness. Simply notice them then let them go on their way. Keep a gentle yet firm focus on your image. Do nothing; just let your awareness be.

6. Your breathing will become slower and deeper. This is what you are aiming for. You’re now in a calmer and more relaxed state. When you’re ready, open your eyes and slowly stand. If you feel any lightheadedness, sit down again, for your body may not be used to taking in this level of oxygen. Once you have it, try to maintain this level of calmness and relaxed breathing as you go on with your daily tasks.

This exercise allows you to calm yourself and focus your attention—two critical attributes of a good speech or presentation. Practice it until you can do it easily at a moment’s notice, because that’s when you will need it most!