and improvise Jan-Philipp Martini, Founder Remind Leadership

My job exhausts me I survive the stress of my job Stress fuels growth Objective of this session

Arousal State Stress Tolerance

Arousal State Stress Tolerance CO2

Arousal State Stress Tolerance CO 2

Arousal State Stress Tolerance CO2

Up-/down-regulate acute arousal to match your demands Raise your stress tolerance by optimizing stress exposure Tools to measure your state of acute arousal

Body tension Breath Vision

Mouth – Fast – Chest – Inhale emphasized Nose – Slow – Chest – Exhale emphasized Tensed jaw, eyes, shoulders – leaning forward Low body awareness – leaning backward Narrow field of vision Wide and far field of vision

Every morning, write down trend Before 1-2 key transitions per day

Up-/down-regulate through external trigger Change state internally by breath, vision, body

Source: Scientific American (2020): Vision and Breathing May Be the Secrets to Surviving 2020; McDougal et al. (2015): Autonomic control of the eye; McLaughlin et al. (1978): The influence of body position on autonomic nervous system function Under-breathe E.g., 4 sec inhale, 8 sec exhale Over-breathe E.g., 1 sec vigorous inhale, half exhale Focus vision E.g., Focus on 1 point for 30 sec Widen gaze E.g., Look out of the window Activate body E.g., lean forward, tighten muscles De-activate body E.g., lean backwards, relax muscles

Gear Up 3 x vigorous inhales Gaze out of window CO2 Tolerance Test Long exhales (Physiological sighs) 4-8 breathing 4-8 walk Gear Down = Alertness (