In this episode 27 protocols
▶ 1:07:31 Deliberately Expand Visual Aperture Behaviors “The converse is also true if you deliberately for instance as we're looking across one another right now if i start to take in the fullness of the picture here the walls etc there's a natural relaxation of the autonomic arousal systems or parasympathetic activity goes up.” ▷ 1:08:08 Use Biofeedback to Learn Arousal Control Behaviors “The other thing is there's a really beautiful paper that came out about two years ago, which showed that people who do a biofeedback game where they're watching a little, you know, it's like a more kind of like a sine wave. And they're deliberately trying to increase their level of arousal as the curve goes up... within a few days they can learn to control their pupil size.” ▷ 1:10:11 Use Physiological Triggers to Prime Learning Behaviors “I spent a lot of time doing biofeedback and a lot of time doing visualization practices and doing very intense visualization practices and many, many years working with triggers for my own psychology and physiology so that I can get my physiology primed to have an intense learning experience while studying something that might otherwise just feel intellectual.” ▷ 1:10:11 Use Visualization Practices Behaviors “So I spent a lot of time doing biofeedback and a lot of time doing visualization practices and doing very intense visualization practices and many, many years working with triggers for my own psychology and physiology so that I can get my physiology primed to have an intense learning experience while studying something that might otherwise just feel intellectual.” ▷ 1:18:30 Practice Stress and Recovery Cycles Behaviors “And then you begin to cultivate an awareness of where one is in one's creative spectrum, right? And then you start to cultivate the art of stress and recovery and like amping oneself up and then releasing.” ▷ 1:19:14 Most Important Question (MIQ) Process Behaviors “You know, for many, many years, decades, I've been practicing what I call now the MIQ process, most important question process. And the essence of it is it's what I came to as the most potent way so far that I've found to train analysts or thinkers in mental arenas.” ▷ 1:23:29 Lie Completely Still and Let the Mind Roam Behaviors “But he taught me something extremely valuable, which was the process of taking some time to just lie completely still and let your mind go as wild as it needs to or as calm as it needs to while keeping the body completely still. This mimics rapid eye movement sleep when we paralyzed and the mind is very, very active.” ▷ 1:23:50 Yoga Nidra / NSDR Behaviors “And I actually think that practices such as yoga nidra, non-sleep deep rest are also mimics of rapid eye movement sleep. And there are data starting to emerge now that it mimics rapid eye movement sleep, but in wakefulness.” ▷ 1:24:07 Stay Completely Still to Continue a Dream Behaviors “Rick also taught me a little trick for which I don't know any science, but it certainly seems to work for me, which is that if you wake up from a dream and you want to continue having that dream, keep your body completely still.” ▷ 1:24:17 Move Your Body to Exit a Troubling Dream Behaviors “Whereas if you wake up from a dream and it was a troubling or anxiety provoking dream, move your body. And it seems to work extremely well.” ▷ 1:52:29 Avoid Cyclic Hyperventilation or Long Exhale-Emphasized Breathing Near Water or While Driving Behaviors “Anytime you emphasize the duration or intensity of your exhales, you're gonna blow out more carbon dioxide. Carbon dioxide is the trigger for the gas reflex. ... But never, ever, ever do cyclic hyperventilation, folks, or any long exhale-emphasized breathing, even standing in a puddle.” ▷ 2:11:36 Cold Plunge Tools “Getting in cold water every day is a very important, I think it's a beautiful opportunity to train it so much. ... most consistent stimulus for adrenaline release and noradrenaline release in the brain that is safe if done properly.” ▷ 2:12:17 Deliberate Cold Exposure Behaviors “I don't go for time. I think only in terms of walls of adrenaline. So some days like just getting in the thing is a big wall.” ▷ 2:15:39 Cardiovascular Interval Training Behaviors “So for example, like if one wants to take on one's resistance to discomfort, to pain, to pushing one's limits, right? One can practice things like cold plunging, like cardiovascular interval training, like other things like withholding orgasm, whatever.” ▷ 2:16:19 Contrast Training Behaviors “I do contrast training now. ... now I, I found that like I have a practice of, you know, I'll do three to four rounds of, you know, 42 to 44 degrees between that and the sauna. And I'll do like one longer plunge a week.” ▷ 2:17:31 Caffeine Early in the Day Diet “The more adrenaline nor epinephrine nor adrenaline and dopamine that you experience early in the day, as well as cortisol from bright light exercise, caffeine and cold, the better you're gonna sleep at night.” ▷ 2:17:31 Exercise Early in the Day Behaviors “The more adrenaline nor epinephrine nor adrenaline and dopamine that you experience early in the day, as well as cortisol from bright light exercise, caffeine and cold, the better you're gonna sleep at night.” ▷ 2:17:52 Dim the Lights Later in the Day Behaviors “And then, you know, last third of your day, you're very parasympathetic for lack of a better way to put it. And that eases the transition of sleep. I mean, you know, dimming the lights, parasympathetic.” ▷ 2:18:00 Get Bright Light Early in the Day Behaviors “Bright lights, increases the amount of cortisol with your morning cortisol pulse by 50%, five zero, which is great. Keeps you less susceptible to infection all day.” ▷ 2:18:50 Hot Shower in the Evening Behaviors “For evening, anything that moves blood out to your periphery, so sauna, hot shower, that sort of thing is going to drop your core body temperature when you get out, right? It's a little paradoxical to people, but you warm up to then cool off at the level of core body temperature and it'll ease the transition to sleep.” ▷ 2:18:50 Sauna Tools “For evening, anything that moves blood out to your periphery, so sauna, hot shower, that sort of thing is going to drop your core body temperature when you get out, right? It's a little paradoxical to people, but you warm up to then cool off at the level of core body temperature and it'll ease the transition to sleep.” ▷ 2:56:39 Do Not Pick Up Your Phone Immediately Upon Waking Behaviors “I think that people, almost all people immediately pick up their phone and start checking messages, which just shuts down one's awareness of what's been happening beneath the surface all night. So I think that that's a real lost opportunity.” ▷ 2:57:51 Leave Creative Work Unfinished at the End of the Day Behaviors “He'd always leave a sentence unwritten. He'd end his workday with a sentence like half written. So leaving with a sense of direction.” ▷ 3:01:41 Turn Off Devices While Working Behaviors “I'm learning to turn stuff off while i work um i mean i have had to learn to just fight things back because when i started in science i mean that i didn't have a smartphone i didn't any of that and um yet one really has to fight nowadays for their uh freedom from from these interruptions.” ▷ 3:05:39 Use Pen and Paper as a Point of Capture Tools “I tend to write it down right away, try not to write it down on my phone. I think having a point of capture that doesn't offer any other distractions, that's why I'm a big believer in pen and paper.” ▷ 3:09:46 Meditation Periods During the Workday Behaviors “I think harnessing the undulation of stress and recovery throughout the day is hugely important. I think having workouts throughout the day, even micro workouts during the day, meditation periods during the workday, everything being quality over quantity, right?” ▷ 3:09:46 Use Workouts Throughout the Day Behaviors “I think harnessing the undulation of stress and recovery throughout the day is hugely important. I think having workouts throughout the day, even micro workouts during the day, meditation periods during the workday, everything being quality over quantity, right?”