In this episode 12 protocols
▶ 1:24:31 Use Movement To Dispel Nervous Energy Behaviors “You know, I recommend if people are nervous that they actually have some outlet for that movement, as I talked about before. Pacing or even bouncing one's knee behind the podium, very effective at dispelling energy and getting one to relax.” ▷ 1:31:49 Exhale-Emphasized Breathing Behaviors “One thing you might find interesting that's come out in the literature since the last time we spoke is that while the physiological side, double inhale, long exhale is still the best way to calm down quickly...” ▷ 1:34:42 Communication Event Preparation Hygiene Behaviors “Absolutely, it is better to get a good night's sleep than it is to stay up all night cramming. I tell everybody to train for a big communication event like you would train for a sporting event.” ▷ 1:35:14 Do Not Deviate From Your Usual Caffeine Protocol Before Presenting Behaviors “When you actually go to present, you shouldn't deviate from whatever your standard protocol is for caffeine. You shouldn't all of a sudden go cold turkey, but taking additional caffeine because you didn't sleep well the night before can just agitate you during the presentation and communication.” ▷ 1:35:44 Optimize Hotel Room For Sleep Behaviors “If you're going to stay in a hotel, pull the plug on the alarm clock in the hotel, use your phone instead... because I've been woken up many times at four in the morning because someone prior to me had set the alarm clock.” ▷ 1:36:06 Use An Eye Mask Tools “I mean, an eye mask is ideal.” ▷ 1:36:21 NSDR (Yoga Nidra) Behaviors “But the number one thing to recover sleep that you didn't get is this non-sleep deep rest, aka yoga nidra practice... Otherwise, do NSDR in the morning or before a talk if you can.” ▷ 1:38:35 Eye-Movement Sleep Protocol Behaviors “Keep your eyes closed. If you have to get up and use the restroom, do that first. But keep your eyes closed and move your eyes slowly from side to side.” ▷ 1:39:12 Rocking Motion For Sleep Behaviors “There are now also data showing that rocking back and forth, the reason it's effective at making babies and adults fall asleep... is because you forget about your body position when your whole body is in motion.” ▷ 1:40:36 Warm Up Your Voice Before Speaking Behaviors “Anybody who does any athletics or music, you know you should warm up first. But people don't warm up before they speak.” ▷ 2:20:05 Cool Yourself Down Before Speaking Behaviors “A great way to manage that is to cool yourself down. The reason you're perspiring and blushing is your heart rate's going up, your body's tensing up.” ▷ 2:21:31 Count Backward By 17s From 100 Behaviors “Start at 100 and count backwards by a challenging number. Try 17s. Really have to focus and be present-oriented.”