All right, this is one of my favorite videos because we get to condense all of this into the 10 words seminar. The first five words, I don't feel like it. I don't feel like that's the problem. The solution act different than you feel. I don't feel like it act different than you feel problem solution 10 words. Alright.

So again, the question becomes, are our actions driven by fleeting transient feelings, right, the the state that my body is in the mental experience that I have right now my feelings are different right now than they were three hours ago, different than they will be in six hours from now. values on the other hand, are nowhere near as fleeting and 20 of my values today are the same as my values Use years ago, and most likely will be the same as my values at almost any point in the future. Right? And so if we can anchor who we are, how we act and how we move through the world to those things that are inflexible, and concrete and rigid and resilient, we can be that way as well. So we're going to talk right now about climate versus weather states versus traits. These are both analogies for fleeting short term, transient ways of being right.

So a state is this fleeting, short term, transient way of being where a trait is a long term characteristic or a quality that an individual possesses, right? My state right now might be my mood, my emotions, my feelings. My current state is excited because I've had too much caffeine My trait might be passionate about development and helping you, right? But my excitement can come and go, my passion for this thing will not, or my commitment to growth and development will not right. So if we depend on motivation or excitability, that ebbs and flows comes and goes. And if we're relying on that we may not be able to show up and perform or produce on a certain day the way we want to.

But if we rely on our values, that's not a problem. States versus traits, short term transient, come and go. Long term don't go quite as easily right. Another way of looking at this is the weather versus climate analogy. If I simply wrote on a whiteboard right here, Florida and Russia, you would have certain mental images of the weather in these places. Right.

But it's not really the weather that puts that thought in your head or that image in your head. It's actually the climate. It's the norm, not the exception. Right. And so when we talk about our actions, our behaviors, what is the norm? not the exception?

What do you do most of the time? Right? I promise you Florida has a couple of days where it snows or some days where it's not warm and sunny. Yes, it's the Sunshine State. But that's because it's the norm. Right, Russia.

While we might think cold, bleak, gray, there are plenty of days where it is warm and sunny. So just remember when we think about ourselves and our diet or our practices or our business, our relationship, what is the weather, what is the climate? Let's make sure that we're focusing on the norm and the zoomed out More often than not, rather than any singular day, right. So as we wrap this video in this human operating system, section up, let's let's look at some tools that we can use to shift our states. And so what I want to do here is I want to in the workshop, we would go through two slides where in one slide I show you how you can excite your physiology and your feelings and move from sort of a lower energy state to a higher energy state. And then on the second slide, we bring it back down.

So the point of this is to demonstrate that we can control our physiology that we can control our autonomic nervous system and therefore, you We can change our physiology. right from here down, we can change our feelings, our mental experience, from here up, change your physiology, change your mental experience, change your feelings. So the reason that I want to teach you this is both from a recovery standpoint, if we're excited if we're in sympathetic fight or flight, then we can use this to bring ourselves back down into parasympathetic, we can get better sleep, we can jumpstart the recovery process, we can manage our heart rate variability, or if we're at home and we're working, and we're by ourselves and we're bored and we're feeling isolated and insecure and we're stuck in that lower level thinking and we need to get to a higher level thinking, then we can alter our physiology.

Anybody who's ever done a workout or seen the meme that says you're one workout away from a better mood, right, all that is is changing physiology. To change feelings or mental experience, right? So if you're following along in the slides, I want you to find the slide. I think it's number 67 or 68. It's got a video on it. And it's a 62nd clip of ACP CS thunderstruck.

So if you're following along, you're going to press play. And every single time they say thunder, you're going to do one burpee. So go ahead and hit pause here on this video, and then find those slides. Press play on that slide. 60 seconds of burpees every tempo not 60 seconds of burpees but for the first 60 seconds of that song, every time they say thunder, you're going to do a burpee. Alright, so you hit pause you did the thing.

You did the burpees you heard the music you heard him say and thunder. I promise you or I'm willing to bet almost anything that if you did that your physiology is completely different now than it was two minutes ago. And because of that, your feelings, your mindset, your mental experience is different than it was two minutes ago. Right. And so that is an example of how we move from lower to higher levels. That's an excited Tory jump, right.

And so now we're going to go from excited or sympathetic, and we're going to go back down to parasympathetic. And the way that we do this is the easiest and fastest way is through breathing, and something that I call parachute breathing. So we talked about this in one of the earlier videos, if we want breathwork to be a parasympathetic activity, the exhale needs to be longer than the inhale, the inhale is sympathetic. That's activating the exhale is relaxing and parasympathetic. So with that breathing. We're going to do a three to five second inhalation through the nose, and then about a 10.

Second, exhale through the mouth. Okay, I'm going to do one a demo, and then I will lead you through four cycles of that. Okay, ready? Okay, so hopefully you could hear that. I'm going to slow it down a little bit. That exhale was a little bit too fast at the beginning.

So here we go. Cycle number one. Remember as you breathe, to breathe into your belly, your diaphragm, not your shoulders and lungs. Okay, if you did that with me, I'm willing to bet that you realized in four breaths, how powerful parachute breathing is. I'm more relaxed. You probably are.

This is one of the reasons that I love breathwork as a tool to shift our state, it's quick, it's effective. It's powerful. And you can do it anywhere. You can do it laying in bed sitting in a car while you're driving in traffic, you can do it on an airplane. Many of the other tools that we're about to talk about are not as versatile. You're not going to be able to play AC DC and do burpees anywhere.

Right? Okay. So, let's talk about a few of the tools that we can put in our toolbox. And remember, we are master craftsman. We know how and when to real each of these tools for maximum effectiveness. If you have any questions on these, let me know Ryan at Ryan Muncie comm is my email.

So, when I look at state shifting, which is what we just did, right, that was proof of concept. You can control your physiology. You can control the space between your ears with these tools we just looked at movement, right movement or motion creates emotion. Right? That's what we prove by doing the burpees or that's what the meme you're one workout away from a better mood is really talking about when we when we look at shifting states, right, we talked about why and how. But with with the actual ways that we can do it.

I'm a big fan of state shifters, that also So positively impact our traits. Right? Remember we talked earlier states come and go. They're short term. They're transient, but traits are characters are qualities characteristics of who we are. And so, here's meditation and yoga are one of my favorites.

And here's why. There have been some studies that show that by the age of 65, every single human suffers a 20% loss of temporal and mass in a structural mass in the temporal lobes of the brain. The only group who was spared this structural loss were lifetime meditators. And so we know now through that study, that meditation can shift our state right now, but it also positively impacts our trades and our long term health and characteristics and qualities. We all know that somebody who is a lifetime meditator can regulate and control their emotions a little bit better than most, right. And it also has structural advantages and benefits for our brain.

And so what I find fascinating about all of this is that this desire to understand the control of our emotional self, dates all the way back to the Greeks, and I'm sure even further back than that, but the Greeks used the analogy of a horse and a rider. And the more skilled the rider was, the more the rider could control where the horse went, the pace that it went in its direction, a less skilled rider was subject to the horses desires, and wherever the horse wanted us to go. And so as we think about this, I just want you to think of becoming the most skilled rider that you can be, so that you're the one telling the horse where and when and how far It goes right? You're in control, you are the master of your fate, you are the captain of your ship. Right?

So some of these states, sorry, some of these tools that we can put in our toolbox for shifting states and positively impacting our traits are going to be movement, right? We already said this motion creates emotion. We have music, meditation, yoga, float tanks, cold exposure, gratitude, any type of journaling, any type of creative outlet art that allows us to express what is inside of us and get it out to channel it in a productive way. You know, if you've read the book, fuck your feelings. I've laid out all the science behind each of these. You know, so I'm not going to go into it too much here but but if you do have questions, let me know.

But for those reasons that we've talked about in this video, that list is my go to Just because they can positively alter our state now, but also have long term positive impacts on our trades, who we are and our ability to transfer what we're learning and what we're developing into so many different pursuits and domains, other areas of our life. So that wraps it up for section two. And I'll see you in Section three, where we're going to dive into personal leadership, personal responsibility, individual responsibility, and you know, kind of creating the discipline and consistency that we want for ourselves so that we can get to where we want to be with our lives.