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Dec 7, 2023

Reviewing one’s activity and experiences to assess the effect or value of the outcome is what we often do with intention, sometimes without even realizing we are doing it. Thinking about how we performed, interacted with others, or maybe even didn’t do enough is important. What’s more important is how we manage those thoughts where we regulate what we think, how we feel, and what we need to do. There are specific techniques that help! Focusing on the mental and cognitive aspects of our performance is a key component in the complete package of personal optimization.
 
We’re talking Reflection and Regulation. Listen in as Colin and I continue our discussion journey of how EXOS delivers value toward helping get you ready for the moments that matter. Remember to take time to care for yourself.
 
We have all we need to become the person we want to be…let’s remember how to connect with others with sincerity and genuine intent as we continue the mission to serve.
 
- cyoung@teamexos.com
- jmason@teamexos.com
- sunderwood@teamexos.com
- ahobgood@teamexos.com
 
 
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Episode Transcript:

00;00;08;00 - 00;00;33;07
 
You're listening to the Oracle Maven podcast, where we bring people together from the veteran affiliated community to highlight employees, partners, organized actions and those who are continuing the mission to serve. Welcome to the podcast. I'm your host, Chris Spencer, and in this episode I'm joined by our guest, Colin Young, senior director of Operations with Axios, reviewing one's activity and experiences to assess the effect or value of the outcome is what we often do with intention.

00;00;33;16 - 00;00;55;11
 
Sometimes without even realizing we're doing it thinking about how we performed, interacted with others, or maybe didn't do enough are important. What's more important is how we manage those thoughts, where we regulate what we think, how we feel, and what we need to do. There are specific techniques that help. Focusing on the mental and cognitive aspect of our performance is a key component in the complete package of personal optimism.

00;00;55;22 - 00;01;12;11
 
Today, we're talking reflection and regulation. Listen in as Colin and I continue our discussion journey of how EXOS delivers value towards helping you get ready for the moments that matter. Remember to take time to care for yourself. We have all we need to become the person we want to be. So let's remember how to connect with others with sincerity and genuine intent.

00;01;12;12 - 00;01;28;08
 
As we continue the mission to serve. Thanks for listening. We hope you enjoy this episode and please remember to check in on your buddies and family. Collins Contact details are in the podcast description and you can always find me on LinkedIn Call and what's going on.

00;01;29;09 - 00;01;30;10
 
Good morning. Good afternoon.

00;01;31;11 - 00;01;59;20
 
Hey, it's great to have you, Colin. You know, I know we've we've got a pretty good schedule going on. And for everybody out there listening, we've got Colin Young here, who is the senior director of operations within XO. And the topic for today that Colin will speak to is focused on reflection and regulation. And in the scheme of everything that we're putting together, how we broken down on these components, it's important that we we cover the whole gamut and make sure that we're talking about how to think about things and consider what you're going to do moving forward.

00;01;59;21 - 00;02;05;22
 
So the depth will come from Colin and everything that he's going to do to explain it. So Colin.

00;02;06;10 - 00;02;15;04
 
So you know, you're expecting depth. All right. You know, I usually hang out with my son in the shallow area, but I'll do my best to dove in with you today.

00;02;15;05 - 00;02;17;04
 
So let's go. Yeah.

00;02;18;02 - 00;02;39;01
 
So, yeah, so I'm really excited to be here. My background for, for those that probably haven't heard my name is in coaching in general. I started as a strength coach, like many folks who have been with EXOS for a long time. Right. We were athletes performance a long time ago. And have since rebranded and expanded. And so I started coaching at a young age.

00;02;39;17 - 00;02;58;18
 
I was involved in sports in high school and college, played college baseball and it was a small school. So oddly enough, I ended up being our strength coach my senior year. So I got my first kind of like dabble into that world before I was even out of there. I was an extra science and sports science major, so I really enjoy the coaching aspect of it.

00;02;58;28 - 00;03;27;24
 
Went on to join athletes performance in its infancy, and we expanded and now we coach in a lot of different realms. We coach in the workplace, we coach incorporate fitness facilities, but still rooted in that kind of like athlete's background. Which I always very much relate to myself. So now what I'm doing is shifted kind of pretty dramatically into more of the mental and cognitive performance side of things, which is still just coaching with a different lens.

00;03;28;05 - 00;03;56;10
 
And it's just been incredibly rewarding and an educational and just a ton of fun for me to to shift my lens to this new space and understanding how much overlap there is and being able to bring my experience there. So direct director of operations and say a whole lot with the title, you know about it. Yeah, that's, that's where I'm at now is operating a lot of our programs that are designed around mental and cognitive performance.

00;03;56;10 - 00;04;09;00
 
How can I get the most of myself? How can I get the most out of my team? How can I find the most kind of rewarding aspects of what I do and who I am as an individual each day? And that's that's my focus day to day now.

00;04;09;25 - 00;04;14;24
 
Got it. Now, I appreciate that backdrop but what position in baseball?

00;04;15;19 - 00;04;41;24
 
I was an outfielder, and then my senior year I got to D.H., which is like the best position in baseball, especially playing ball in the Pacific Northwest. You know, it's not exactly your season starts in February. It's not the greatest weather. So it's like, all right, I've been playing defense. I'm a step by the space here. Like, you guys are great, you're doing great out there, and then go up and hit, you know, three to five times a game and come back and said so yeah.

00;04;42;14 - 00;04;49;08
 
I got to say, because of all the great dishes out there, do you have walk on music? What was your what was your song?

00;04;49;09 - 00;05;15;02
 
We we did oh, man. You know, I think I was always and we'll maybe get to this. Maybe we can dissect some of my own internal workings here. I didn't I wasn't always and still to this day, not like super high volumes go, go, go type music, whether it's hip hop, rock, whatever it is. So my senior year, my walk up song was Fortunate Son by CCR.

00;05;15;05 - 00;05;15;24
 
Oh, there you go.

00;05;16;05 - 00;05;25;05
 
It's just kind of like, hey, I'm already hyped up enough to get to the play. Like, let me call myself down a little bit and kind of get zoned in. So yeah, that was my walkup song my senior year.

00;05;25;14 - 00;05;28;01
 
I like it. Yeah, that that paints the picture.

00;05;28;12 - 00;05;28;29
 
There you go.

00;05;29;16 - 00;05;33;18
 
All right. So so about when did you did you join XOs?

00;05;34;13 - 00;06;02;09
 
Yeah, I did my internship in 2008 it was where I started. And then after that I worked mostly with baseball players, obviously with my background a little bit with our combine prep program that you may or may not have touched on in previous episodes with Anthony or John or whomever. So mostly baseball guys. And then I see it, the longer, longer I've been with the company, the more it feels like a little hiatus.

00;06;03;03 - 00;06;24;18
 
It was on a paid internship. They didn't have anything for me. I went and got a job elsewhere. I did some coaching at a charter school coach, football and baseball and soccer and everything from like kick and giggle all the way up to two more competitive spaces. And then was a director at the YMCA for a few years at a very young age and three apartments, our wellness membership and aquatics department.

00;06;25;01 - 00;06;41;10
 
Oddly enough, they just kind of kicked it to me. So and then came back full time with the company in 2011. So and then since then I've held a ton of different roles. Like I said, I started as a strength coach when I came back and then kind of shifted into management and then have shifted and since into this kind of mental performance space.

00;06;41;27 - 00;06;51;22
 
Got it. And so what's the attract into this mental space that we're talking about and what is, what is reflection and regulation mean to the layman?

00;06;52;15 - 00;07;16;07
 
Yeah. So first question kind of what, what attracted me to the space? Yeah, my my other major in college was psychology. So that was always kind of around. And oddly enough, I really enjoyed my time at the Y Looking back on it, maybe I didn't enjoy it at the time, but it was it was such a rewarding experience for me to see in the grand scheme of things.

00;07;16;07 - 00;07;45;07
 
The YMCA is is not known for its progressiveness and excellence in the movement and fitness space. However, if you look at and think of some of the benefits and some of the things of the YMCA as well, it's community and that society just kind of so I really delve into the psychology of how to build a community, how to get someone and many someones to start a habit and keep a habit that's positive for them.

00;07;45;07 - 00;08;09;05
 
So you learn things like motivational interviewing, you learn things like group dynamics, just kind of on the fly and you see the attitude there. And so that really helped propel my, my interest in it and have since taken that and apply to both to my own teams that I manage within EXOS as well as with the content that we create for this kind of mental and cognitive performance space.

00;08;09;05 - 00;08;27;27
 
So it's always kind of been around for me. It was kind of accelerated with with the YMCA at the time with that concept of community because you know, we say all the time you could have the best program in the world. If someone doesn't show up to do it, it doesn't matter. And so it's like, you know, they get results from people just because people enjoy being there and coming back.

00;08;27;27 - 00;08;46;14
 
So it's like, how do you how do you pair the two to really get the most out of someone, get them coming back and then, man, you're really dialed in for one of their and so now, you know, we're where we're at with mental, mental and cognitive performance. It's it's really, really interesting to kind of apply that in the workforce.

00;08;46;25 - 00;09;17;04
 
And certainly for me in my own personal endeavors as well, and that's where I loved it was probably a favorite topic to talk about a reflection and regulation and what does that mean? So reflection is really just can I observe myself and my surrounding sands critiques sans ego, right? Can I do it without judgment? And then regulation is can I go through that observation again?

00;09;17;18 - 00;09;40;29
 
Can I then determine what is required of my own performance and those around me eventually? But typically, most of us spend a ton of time on on our own endeavors. Can I understand? Hey, here's the situation. Here's what I understand it to be and here's what's required of me as far as my own performance. And then that regulation gets into a bunch of different kind of wires that we could certainly go into a little bit.

00;09;40;29 - 00;09;54;10
 
So a lot of people love to just jump into regulation. It's also like yeah, so we can get into it further, but a lot of people love regulation. I kind of have spent an equal time in both, and I think you need both to maximize performance.

00;09;55;25 - 00;10;22;26
 
Hundred percent immediately. I'm applying it, I think, well, in the past episodes I've probably bored people with how I look at it for me. And when I'm talking to those of you that have this specialization, the principle is if I'm getting ready to go out and do something, I'm thinking about me and kind of translating and what you're saying as far as observing the surroundings, hey, my I'm recognizing my physical limitations or the abilities.

00;10;22;26 - 00;10;40;12
 
And so I'm going to go out and I'm going to run the mountain or I'm going to run up this hill, I'm going to run or I'm going to walk or I'm going to do something. I'm trying to trying to figure out whether or not I'm capable of doing it with the things that I know and then trying to anticipate whether I know what I should know.

00;10;40;22 - 00;10;50;28
 
Right. And so I'm just trying to figure out, is that is that kind of the idea between the reflection is you're kind of going through the cycles of your own mind to figure out what you want to do, where you want to do it and how you want to do it.

00;10;51;24 - 00;11;17;28
 
Yeah, I think, yeah. You summarized it really nicely. You know, there's there's so it starts with kind of drive, you know, we do something calls about a values exploration and kind of understanding what's driving you both in a positive and a negative. Like that's one thing we call kind of the shadow self a little bit. You know, a lot of people call the subconscious whatever it is, you know, we are as human beings are built to kind of go on autopilot.

00;11;17;28 - 00;11;34;10
 
And a lot of those things aren't necessarily helping us kind of get to that next level and kind of grow and do what we want to do. And so understanding what those drivers are, you might have a conscious driver of like consciously, you and I probably sit here and go, oh, I want to be as healthy as I can be.

00;11;34;16 - 00;12;03;12
 
I want to go train every day. I want to train hard, I want to eat healthy, I want to be present with my family. I want to do all of these things right like consciously I'm going to say, of course, we're gonna be like, yeah, you know, and but subconsciously, like, why don't we every minute or every hour of the day and every day of the week and every week of the month and month of the year, why don't we always strive towards doing those things which we consciously say Yes, that's what I want.

00;12;03;12 - 00;12;24;16
 
That's a driver. And that's that's kind of the, the, you know, one of the spaces you can take is, is what is truly driving me. And that's, I think, a great place to apply kind of what we would look at as a reflection. We break reflection down in the name. Reflection is a little bit misleading because it's things it kind of leads you to think retroactively.

00;12;25;02 - 00;12;46;00
 
And we look at it. You could also use a little bit of a synonym towards awareness and that word might spark things a little bit differently. So we break it down into three spaces. There's proactive and retroactive certainly. So like proactively to your point of doing an assessment, say I'm going on a hike or whatever, doing that assessment, like where am I truly at doing that self assessment?

00;12;46;20 - 00;13;04;17
 
What do I need? You know, the proactive space and then retroactive would be going out. Like how did that go? How did I feel? What did I experience? What did I do well? What could I have done better right there? Those kind of bookends of it. But then that holy grail of what we categorize under reflection or awareness is real time awareness.

00;13;04;27 - 00;13;25;02
 
And that's where reflection in regulation or awareness and regulation or almost an inextricably linked. It's also probably the most challenging place to get to when you're trying to upskill in this space of self-awareness for a variety of reasons. So yeah.

00;13;26;00 - 00;13;43;20
 
Is that just so I'm clear on that one? Because when you said it, I started to smirk. Now I'm running, I've gone through the first two things, now I'm running and I'm imagining how much this running sucks. Is that that part where it's the real time awareness to where you're going through it and then you're paying attention to what's happening while it's happening?

00;13;44;01 - 00;13;45;00
 
Where am I off there?

00;13;45;16 - 00;14;06;25
 
No, no, not at all. Yeah, that's that's part of it. Again, within that awareness we've got, we'll break it down for we love turning things into systems. I think that's what's allowed XOs to be great is you've got phenomenal, you know, the coaches and, and string coaches and within each section and with their specialties all over the place.

00;14;06;25 - 00;14;31;26
 
And that knowledge end up staying very tribal in nature. And with them learning what access has been able to do really well with systematize a lot of this and have it makes sense and this really makes sense to me. So it's like within real time awareness. There's three things that we're looking at. What you're definitely talking about is, is there's the kind of what we got into receptive like physically what's going on within my body at that time there's emotional awareness.

00;14;31;26 - 00;14;55;28
 
So like what emotions are my experiencing? Like am I, you know, okay, this is difficult. Like in what how am I tackling that? Am I frustrated? Am I, you know, looking at is is as some type of challenge, you know, whatever it is, right? What emotions are bubbling up for you? And then from kind of like a thought pattern awareness.

00;14;55;28 - 00;15;17;08
 
So, you know, what am I thinking? Where am I going with this? Can you this is where like meditation comes into play really really as a tool to teach this, to help you observe your thoughts, like, oh, wow, this is really challenging. Do I immediately go to school I can take this on? Do I have the self-efficacy to say this is challenging, but it's doable.

00;15;17;08 - 00;15;33;14
 
I can do this. I know it's difficult. I've done difficult things before. I'm going to do it or is like, I want to give up I hate this. This sucks. Whatever it is, right? There's no right or wrong within that space, but just being aware of which way you kind of go in that space. So like what are my emotions?

00;15;33;14 - 00;15;42;11
 
What are my thoughts and what's my body telling me doing in the space and being aware of that in real time can can be really challenging yeah.

00;15;42;11 - 00;16;05;13
 
That that's, that's where I think the discipline in those things is probably I'm assuming that the focus here is to get you to understand there's phases of realizations. You broke them down seemingly in chunks of threes, which is a great start, but it's procedural and you've planned for that. And this this is all again, to reiterate, this is all part of the reflective component.

00;16;05;22 - 00;16;10;28
 
We haven't gotten to the to the regulation part or has that kind of mixed into each.

00;16;10;28 - 00;16;48;23
 
Other it certainly ties into it, absolutely. You know, so emotions, right? They'll they're going to bubble up. So they might as humans were designed with these crazy, amazing survival mechanisms. And so what happens is in real time, we take in a stimulus from our environment or even from our internal environment. We might remember a stressful thing in our body is really good and our brains are really good at making something that either hasn't happened or or has happened and isn't happening to us anymore feel very real.

00;16;49;14 - 00;17;13;04
 
And so the stimulus could be from our external or internal environment. It bubbles it up. And then our brain the thing is that stimulus goes through the amygdala, which is at the base of our school, which is the emotive center of the brain after it's also interpreted by the central nervous system that allows us gets us ready for movement.

00;17;13;09 - 00;17;35;23
 
So we're already already ready to move or act and we're already feeling things before that stimulus makes it up into our frontal cortex or frontal lobe, which is where our executive function and that's where we actually cognitively and consciously can start to internalize what this is and so that's designed to help us react very quickly to a life threatening situation.

00;17;35;23 - 00;17;56;17
 
Right. Which was there were a lot more of those back before modern medicine and before our stressors. So it's like these stressful environments. Right. Cool. So my brain is automatically looking at some shaking bushes and interpreting all these different signals, sounds, smells, like it's all those things to say, hey, is that just the wind or a squirrel or is that something a little bit more threatening?

00;17;56;28 - 00;18;16;26
 
And so I perhaps chose to act it helps us with through emotions, ties it to previous experiences of, oh, it was a squirrel. Cool. You know, I might, you know, by the time he gets to the frontal lobe, I can say, yeah, that's not not a big deal. Or is it like, oh, that really resembles a time where I had to get out of Dodge.

00;18;17;03 - 00;18;44;23
 
And so it's we're already like anxious. We're already are our senses are heightened and we might already be a little bit frightened or scared. And so when we get a stimulus that is is sent to us there and the stimulus has shifted, now it's I get you know, someone triggered me because I they said something in a way that someone in a toxic past relationship said something or I had a bad manager or my manager isn't great in there.

00;18;45;00 - 00;19;21;08
 
They're, you know, sending an email in a certain tone and so that starts to trigger. And our body interprets that and our brain interprets then it ties it to a survival mechanism. Oh, if I lose my job, I can't provide for my family. You know, I'm not going to be able to to make things happen. So it bridges this huge gap for us, even though the stressors of change, the response is the same and so we're already fighting against this uphill battle of of the survival mechanism when we have especially stressful or interpretative stress for stimulus into our environment.

00;19;21;08 - 00;19;42;03
 
And that's where the awareness piece can come in being aware of, hey, I'm feeling a certain way. I'm feeling this physical sensation of, oh, I'm sweating or my, my stomach is upset or my heart is racing. There's the interceptor oh, my thought patterns are going, oh, I'm not very good at my job because I screw this up or whatever it is.

00;19;43;05 - 00;20;12;29
 
And then now being aware of that, then we can start to look at regulating in that that space. And then we can start to say, Okay, wow, this anxiety is built to help me survive. Right? There's a purpose for it, but it's not serving me right now. So then how do I, in this case, down regulate my body and my brain to help me come to a more we'll call it productive outcome for this.

00;20;12;29 - 00;20;28;28
 
So that's a long ways. I say it's really challenging. Why it's so challenging to both be aware in the space and also why regulation is so challenging to put into play and why you have to have both. Because if you don't know what you need to regulate you're not aware that you don't. It doesn't matter. We can be all the tools in the world.

00;20;29;03 - 00;20;33;16
 
You're not going be applying it properly. You're going to be trying to eat a bowl of cereal with a pitchfork or something, you know?

00;20;33;17 - 00;20;36;14
 
So it's a big old ball. Remember those?

00;20;36;27 - 00;20;38;16
 
Hey, you know what? Now I'm kind of hungry.

00;20;38;16 - 00;20;42;14
 
So for charter school, come in front of the TV on the table.

00;20;42;27 - 00;20;43;19
 
That's right.

00;20;43;19 - 00;21;08;19
 
Captain Crunch for days right. So I'm so thanks for that. I mean, so there's a couple of things with this to kind of just figure out where it applies in some scenarios. So, I mean, you talked about some workplace scenarios, talked about says anywhere in life, you just basically assessing when you're when you're awake and you look around, things are happening all the time.

00;21;08;19 - 00;21;25;03
 
You've you've regulated it right now. I know you're going to get to that. But just kind of for for all of us trying to figure out what bookmark where we are. You regulated it in a way, too, where you've now understood it enough to say threat, not threat is that we're saying, right, I'm getting up I'm walking here, no big deal.

00;21;25;16 - 00;21;43;24
 
But if I'm now same scenario or I'm getting up, I'm the environment's different. I'm in my tent in the middle of nowhere where I already know that there's threats of bears and wildlife and things like that. I'm getting up needing to go walk over there. I'm more alert. It's different because you're regulation hasn't yet the experience of that particular scenario.

00;21;43;24 - 00;21;54;21
 
So you're developing these patterns that we can maybe simplify our self-talk, right? You're trying to speak yourself through these scenarios. Is that kind of a good gauge for that situation of what you just said?

00;21;55;13 - 00;22;00;18
 
So you're talking about like in an actual scenario where you're out in the wild or, you know.

00;22;00;27 - 00;22;05;13
 
Kind of piecing it together and like this reality component of everything that you broke down?

00;22;05;25 - 00;22;32;20
 
Yes. Yep. So we talk about all the time. Biology will always trump psychology so, you know, self-talk can be great in more of a proactive space, you know, and saying, hey, look, we know that like talking and rewriting even more so helps ingrain things in the brain to to help us overcome. So if you're for example, you know, like your hike or you run or whatever, right?

00;22;32;21 - 00;22;53;27
 
Like if you get to a point where you're actually anxious or you're kind of beyond just kind of walk all of the norms of of, you know, our emotions and our reactions, psychology and psychological tactics like visualization and self-talk, they get a little bit diminished returns to the point where they may not and may not be be helpful.

00;22;53;27 - 00;23;11;23
 
And that's where we use things like breath quite a bit to help us use our biology to try to change the psychology. There's this interesting feedback loop, and I'm pointing between my brain and my body if we're on audio here, right? It's like we think of it as like brain and body, but like it's all the nervous system.

00;23;11;23 - 00;23;31;26
 
It's all it's all linked together. But there's this feedback loop of like my brain in how I thought we talked about how you can relive past experiences, and that will trigger physical response, could be anxiety, could be joy, could be whatever, and then vice versa. We can actually have our bodies say, look, we're in a safe space. You know, we don't have to be stressed out here.

00;23;32;04 - 00;23;51;27
 
And that's where you can kind of calm yourself down or downregulate. And so we use things like breath, we use things like vision, natural light, movements are all wonderful strategies to help us kind of up or down regulate, because there might be times where a lot of us we're talking about downregulation, there's stress and we need to kind of bring ourselves down.

00;23;52;05 - 00;24;13;08
 
There's also like, ah, afternoon low, I'm a little lethargic or I didn't sleep well and I need to be kind of dialed for this coming up. I mean, that's one thing why we talk so much with our special operators. The community that we work with about sleep is like, Man, you're starting this huge deficit. We know you're going to be going and going out at different times.

00;24;13;08 - 00;24;32;27
 
It doesn't matter. You're on the different patterns but sleep when you can because it's always kind of a huge hole to dig out of. But then and you might need to upregulate, Hey, I know I'm going into a dangerous situation. I need to be dialed. I want to have some of those things like adrenaline going through my body because it will focus my attention and energy and I will be more alert.

00;24;33;07 - 00;24;54;07
 
So there's kind of like, okay, turn the dial up. Turn the dial down. That's where a tie is to reflection. Hey, what do I need in this space? And we really try to use especially for Downregulation, but also for up using using biology to help us out and so that's where like breathwork comes into play is a fantastic strategy both directions, so.

00;24;54;17 - 00;25;21;02
 
Got it. Okay. Thanks for that. Yeah. So yeah, the second one I was going to you answered already because then I was thinking about movements. If you're, if you're injured and because of in the rehab process, you're having to address that injury the hesitation, the reluctance to do it because you had the pain receptor is recognizing if I do that, move my knees going to whatever I think my knee is going to do, whatever kind of the same thing, different scenarios.

00;25;21;02 - 00;25;23;29
 
I guess it's just kind of how you're imagining things. Yeah.

00;25;24;12 - 00;25;47;12
 
Totally. Yeah. I mean, what we're talking about, the ability to regulate the ability to kind of get ourselves up to do the hard thing to to, you know, find space and clarity in a stressful situation, very much like especially there's trauma, emotional trauma, like physical trauma. You're going to avoid it. That's a shadow driver that you may or may not be conscious of for a long period of time.

00;25;47;26 - 00;26;19;02
 
And so kind of digging into it in the right way and within the right boundaries is going to be critical and doing it over and over again, practicing that just like with rehab. Right it if you have a phenomenal surgeon, put everything back to back together, if you don't kind of get those reps in of putting it through the range of motion strengthening, you know, getting that confidence and like that's oftentimes a huge portion of rehab is like guys physically how the capabilities to come back from an ACL.

00;26;19;11 - 00;26;37;28
 
But they just it's so tough to trust it there and you've just got to get the reps in. You know, I can change direction, I can change direction, I can change direction. And then when it comes into that kind of chaotic space like on the field, then you don't have to think about it. You don't want to have to be think about it's like you make a make it unconscious.

00;26;37;28 - 00;26;59;21
 
And so it becomes a habit. And so it just like with that emotionally and regulating, putting yourself in those situations, and creating that tolerance to stress is is is really helpful or understanding, you know, putting the reps in to understand that awareness. Like that's where meditation like a lot of people hate it. A lot of people struggle with it.

00;26;59;22 - 00;27;17;02
 
Our CEO, you know, that's my I'm on, I'm on. I work with her a decent amount and that's my goal is to get her to just, you know, spend, you know, 5 minutes a month, you know, just taking, you know, stillness practice and kind of bringing the attention inward with no distractions. That takes practice and you can get better at it.

00;27;17;27 - 00;27;35;09
 
And so, yeah, the injury analogy is, is perfect of, hey, there's something that's driving us in that I'm working around. If I can kind of keep digging into that, keep get those reps in, I'm going to be able to regulate more when there's a little bit more stress. I'm going to be able to understand myself and how I'm going to respond in those situations.

00;27;35;15 - 00;27;40;07
 
And therefore make it a more productive outcome. So, yeah, it's it's spot on.

00;27;40;24 - 00;27;59;08
 
Got it now. Thanks for that, doc. I mean, I now I know what you mean where you're going to bounce back and forth when you try and explain one of the other. So I think we covered the reflection part and we've dabbled in the regulation component and let's dig deeper.

00;27;59;20 - 00;28;31;24
 
Yeah. So I'd say one of the big tools we use is a good representative of up and down regulation is, is breathwork. So we're trying to like, okay, let's make a tangible call and cool. You know, you're going off on bushes and stimulus and you know, things are going to harm me. What I like is it's kind of sounds a little bit out there, but like, okay, let's make it tangible the first thing from a reflective component that we can do is take a few moments proactively.

00;28;31;24 - 00;28;50;03
 
What is the day going to demand of me? Okay. Hey, I've got a podcast that I've got to chat about and try to sound smart for a few minutes. I want to make sure that I do the right things proactively to get myself ready for that. And then afterwards I'm going to say, Hey, well, why didn't, you know, get feedback from Chris and all that kind of stuff?

00;28;50;03 - 00;29;08;06
 
And so cool. Did you know, how did I do with that? And then real time I got to make sure, hey, what is my, my current state, my getting really excited talking about this stuff? Do I need to maybe slow my voice down a little bit? Right. So there's there's that component to it. So finding that space, I think, is really crucial.

00;29;08;06 - 00;29;28;14
 
That's one thing that we straw like that. We we see that high performers struggle with is everybody wants to do more, give me more stuff to do. And we love to focus on being. And so when we're tired, that's where, you know, again, I'll come back to the concept of stillness or meditation or mindfulness, whatever you want to label it.

00;29;29;18 - 00;29;54;29
 
Some we work with a lot of SEO is a lot of athletes, a lot of special operators. Just give me more to do. I give me the perfect exercise, give me the perfect meal plan, give me the perfect strategy. But when you just say, cool, here's what I like you to do. I would like you to sit alone with no distractions in your eyes closed for 5 minutes and people almost like recoil from that.

00;29;55;16 - 00;30;20;14
 
But what we're doing is as we're getting better at understanding what's going on internally, and be depending on what your protocol is for your meditation, you're learning to bring your info, your focus and attention to where you want it to be. And it just I know it sounds maybe, I don't know, base level, but think of just truly how powerful that can be throughout your life.

00;30;20;14 - 00;30;41;16
 
Like when I want to focus and bring my attention to something that's important to me, man. Like, I want to be perfectly I got a two and a half year old, like the days and months are flying by. Do you know he's talking? And I just I still remember and he was just, you know, a little tiny nugget and like, I don't want to I don't want to be distracted from that.

00;30;41;16 - 00;30;57;14
 
And it's, you know, there's everything is is designed to distract us from it, thinking about what happened at work, our phones, you know, everything going on. What do I have to do tomorrow? But, man, that is what's really important to me right now. And I'm going to do my best to make sure that I can focus that. And so you have to practice that.

00;30;57;22 - 00;31;16;28
 
You have to practice not getting distracted and so, you know, that's that's for me what's most important. But for others, it could be, hey, I really want to dial an interview. I want I've got to get up for again, our special operator community like I've got to be perfectly dialed and focus for this mission because it is literally life or death.

00;31;16;28 - 00;31;32;26
 
Right? So like imagine being able to to bring your focus and attention where you wanted to be. So I'm from a kind of awareness standpoint. I think that's that's a great place. Do you have to kind of the book ends of the day for the proactive and retroactive of those are great places to start there a little easier, right?

00;31;32;26 - 00;31;54;05
 
You're a little further removed from, you know, the real time kind of chaos of of life. And then, you know, the meditative component or the stillness practice, there's a bunch of different ways you can do that, but just sit alone and with with nothing, no distractions for a minute, for 2 minutes, for 5 minutes. And and that can be really, really powerful.

00;31;54;05 - 00;32;24;16
 
So that's from a reflective or awareness component and then from a regular literary component, especially in an in the midst of kind of needing to get myself up or bring myself down. We love starting with breathwork, and it's really the simple strategy is the longer your exhale is especially and compared to your inhale, the more signals it's going to send to your brain that you can be in this rest and digest state.

00;32;24;20 - 00;32;54;26
 
So if I have a nice like an elongated exhale there, that's going to start sending signals that, hey, anxiety isn't really what I need here. I don't need my brain and my thoughts to be going a million miles an hour. I just can be calm. And then it's quite the opposite. Like forceful, short exhales you think of like things like athletes or like I always think of like a bobsled or like they slap their legs and then go, right.

00;32;54;26 - 00;33;17;01
 
They're actually up regulating so we have, you know, a ton of different protocols that can go as long as 25 minutes. They can almost put you in a bit of a euphoric state. When you get there. Yeah, but just like short, you know, power breathing, that kind of stuff. Like is, is kind of the, the simplest way to break that down and utilize your breath.

00;33;17;01 - 00;34;03;09
 
So most people, I would say throughout the day, breathe too quickly and put themselves into more of this kind of fight or flight stress response chronically which does not serve us. And so most people, we could benefit from slowing our breathing down just in general. And for those that are like colony loss me and meditation but maybe, you know, I want to do something to help myself, breathwork and even just rhythmically breathing without having a crazy protocol, but just focusing a little bit more on that exhale, rhythmically breathing for 5 minutes a day has actually been shown to have the same chronic benefits as far as like morbidity, blood pressure, heart disease, all those things like in

00;34;03;09 - 00;34;24;05
 
a positive manner in the same way that like meditation can. So like if you're like, I don't really want to meditate, but hey, maybe I'll try that. You're just focusing on my breathing and bringing attention there that can be really beneficial. So you don't you don't need to meditate to calm yourself down a little bit. But there are certainly other benefits of meditative practices.

00;34;24;10 - 00;34;28;02
 
So yeah, it's so that there's a bunch there.

00;34;28;14 - 00;34;28;23
 
Yeah.

00;34;29;09 - 00;34;37;07
 
But so I wrote down some things as you were going through that stuff and so that the kind of the that stuff, I don't mean to undermine what you did.

00;34;37;08 - 00;34;41;12
 
Oh no, it's totally fine. My wife feels the same way. So yeah, that's about what I do.

00;34;41;20 - 00;35;05;03
 
It's, it's you know, the, the do more and doing right. And then it's the, it's the, the, maybe it's not what I believe so much is. It is what it could be but I'll say I believe it to be this way as it's conditioned. We've been led to believe that we have to in order to influence or persuade others that were effective.

00;35;05;19 - 00;35;28;14
 
I'm, if I'm doing more than they'll look at me as I'm being bringing some value. Right. And so I think there's this value component is started in this kind of play games, at least in my life stage, to realize what the value is that is actually giving me the belief that if I do more or if I do X, then I'm going to get the things that I'm expecting.

00;35;28;14 - 00;35;57;29
 
So the expectations that come from it. And so when it comes now to the the to the flow of thought to believe, when you say, oh, you want to do that, let's start with 5 minutes of breath work immediately. Is it is it do you find that it's because you're telling them something that's so far off when they thought they were going to hear from you as far as what the steps would be on how to get to that high performing out element of breathwork?

00;35;57;29 - 00;36;13;05
 
What are you talking about? So it's the resistance of what I've what I've been conditioned to believe or understand as far as what is necessary to become a high performer. Never thought about breathwork. Is it more of a resistance to what they've been conditioned to understand or is it something else?

00;36;13;29 - 00;36;34;19
 
Yeah, you know, that's a good question. It's certainly a little bit different for each for each of us like. Well, again, that goes back to drivers, right? You know what is what is driving the need for this accomplishment, this need to do more? A lot of it is. And this is where we talk with a lot of our clients about a lot of it is not necessarily time management either.

00;36;34;19 - 00;36;56;29
 
It's about attention and focus management and what you want to do. And so people just want they they want to just add more and really that the limiting factor to their their long term, especially their long term performance, not just performance in general, but like we very much about sustainable performance, right? Like we want you to have a long career in the NFL, in the MLB.

00;36;57;04 - 00;37;12;10
 
We want you to come home from all the missions. We want you to be able to you know, continue to achieve what you want to in the workplace, where whoever we're working with, it's all about sustainable performance. And yeah, in the short term, doing more can give you more. You get you get more ROI, right? It's a media.

00;37;12;10 - 00;37;34;18
 
It's also like the same thing of like, oh, why people more people will exercise till the cows come home and CrossFit are the day away and all that kind of stuff. But it's like really the limiting performance to what you want out of your fitness right now is just nutrition. And that requires restraint and that concept of restraint is, I think, where people really, really struggle.

00;37;34;18 - 00;37;58;20
 
And so, you know, it could be they've been brought up with our culturally or from family, from childhood. A lot of the stuff that we work with is, is, is your stems from that. But, you know, for whatever reason, it's like I've got to hustle culture, right? That's also like media. It's like hustle culture, hustle culture. And and so it's slowly starting to kind of shift back a little bit.

00;37;58;27 - 00;38;31;27
 
So we're fighting against those expectations. But I think it's that element of restraint that people are really challenged with. It takes it sounds weird, but it takes more willpower for a lot of folks, especially people who are achievement oriented. Like you don't get anything back right away from sitting along with your thoughts for 5 minutes, just like you don't really get anything back from eating one vegetable bowl like you had a bunch of vegetables over time and suddenly, wow, there's a lot of these wonderful benefits, body composition, blood pressure, you name it.

00;38;31;27 - 00;39;02;04
 
Right. So, yeah, it's it's this we deal with that concept of restraint and helping people to understand the value that like doing less now over the long term is going to pay dividends because you're not going to be burnt out and tired all the time. From Go, go, go. And because you're going to be more present in the time that you do go and do things, you are more efficient at it because hey, you're suddenly more understanding of how you operate internally.

00;39;02;09 - 00;39;06;03
 
And so you can navigate a lot more different scenarios of that makes sense.

00;39;06;11 - 00;39;45;08
 
It does 100%. I'm recalling what and I probably everybody that we talked to, whether it was John or Jan or Anthony I'm Stefan and now you it's implying we'll just call it as a break taking a nap. I mean, been talking to John so you're saying is taking a ten minute nap is going to be beneficial because you're going to reset and the optimization of time is instead of staying awake for 24 hours because you believe it's going to give you an opportunity spend more time doing more but you're going to be slower at it less efficient and probably risk injury in some capacity whereas if you took you know in this case context the ten minute

00;39;45;08 - 00;40;06;27
 
break or nap, you can refocus your body can kind of reset, recalibrate. This is kind of the same thing it sounds like is what you're doing is the same level of decision making that goes into deciding to do something. The restraint component is to say the temptation to feel like you got to do more is the same thing.

00;40;06;27 - 00;40;10;27
 
Is the temptation is to not take a break. Would you say.

00;40;11;13 - 00;40;14;08
 
On vacation, spot on, spot on.

00;40;14;23 - 00;40;35;21
 
The view out there, they're saying that your work life balance is an element of understanding this and that it's tough for whatever it starts with you. It sounds like this is what directing is internalizing, which is the friction part reflection. It's your self. If you understand how you can self-regulate you're saying the biology, I guess, is probably the best way to say it.

00;40;35;21 - 00;40;46;21
 
Through these practices, these techniques, you're going to see the benefit that can be comparable to allow you to make decisions differently to know what sustainable even means, because you'll feel it over time.

00;40;47;18 - 00;41;08;08
 
Yeah. And this this is where for me, it's been really rewarding to dove into a lot of the stuff and putting it into practice for myself because this isn't just for sports, you know, you see the application there, right, of understanding your own abilities and, and having that ability to regulate and calm yourself down in stressful situations, you know, fourth quarter scenarios, that kind of thing.

00;41;08;08 - 00;41;29;15
 
Right? You're going to have an edge over your your competitor right? In the workplace, you know, the ability to kind of have that that ability to stay calm in stressful situations, to be more creative when it's, you know, when the necessity arises to be able to problem solve because you've created that space for yourself to be able to do that.

00;41;30;09 - 00;41;48;24
 
It's going to be critical and certainly just to be a better partner. Right? Oh, I I'm in an argument with my partner. Right. It's it's it's you know, I think what a lot of folks will say is you're never going to find that. You're not going to argue with just the ability to to come to a common understanding and commitment.

00;41;49;07 - 00;42;10;00
 
It's not snapping and saying something that you regret later. Right. Because you said, oh, I'm I recognize this internal state. I understand what I need. I can call myself down and I can then respond, not react. And so, you know, it's it's the ability to bring that to whatever scenario. And yeah, it's it's less about going and finding.

00;42;10;06 - 00;42;26;08
 
I mean, yes, they're breathing protocols. But you said like just breathing rhythmically is going to give you a benefit, right? You don't need to even have a perfect protocol for you. And just creating a space for yourself is is going to be really just so powerful. So.

00;42;26;20 - 00;42;37;06
 
Yeah. Yep. Okay. Well, we scratched the surface, clearly, but anything else to touch on before we close?

00;42;37;24 - 00;43;16;05
 
Now, I just I hope that people take some space after listeners for themselves and just see what happens. Be curious about what's going on in inside, and that's just going to help you in so many ways. You know, it's, it's and can be really rewarding because you're just being more present with yourself, with those around you and then, you know, finding those strategies that work for you once you understand where you need find those strategies and you're going to find that, hey, I'm, I'm at my best a lot more frequently when I'm able to do that.

00;43;16;05 - 00;43;23;19
 
So yeah, go ahead and just take some time and try doing nothing for a minute. See what happens though.

00;43;24;03 - 00;43;26;03
 
You're doing nothing is doing something. Yeah.

00;43;26;13 - 00;43;26;22
 
Yeah.

00;43;27;01 - 00;44;02;00
 
I've learned that when it comes to decision making, when we don't take a position on certain things and then when we sit and lay on the grass and look at the sky and you actually imagine how nice it is to do that and you forget so. Mm. So thanks for that call and thanks for your time. I will, I will say this and take an opportunity to challenge anybody listening then, you know, 30 days try for 30 days, you know, a minute, 5 minutes a day for 30 days journal it just, you know, jot down how you felt before you did it and then when you made the decision maybe jot down why you made the decision

00;44;02;00 - 00;44;24;18
 
to do it. Try it 5 minutes breathwork. If you're not completely sure what that means, you know, find out from EXO's, go on site, find out what's available, maybe Google some things do do whatever it takes unless you have a resource immediately available where you can ask that person Hey, how do I do this? Find out, do for 30 days and let us know what you get back, you know?

00;44;24;19 - 00;44;30;19
 
So Colin, if you're up for it, if, if anybody wants to reach out and connect with you, what's the best way?

00;44;31;18 - 00;44;52;08
 
Yeah, I'm not much of a social media warrior, so probably I'll throw my email out there. See Young at Axios dot com and I always love talking shop. I always love talking about how we can help you. And if you want to understand a little bit more about how to reflect and bring awareness and regulation, your space man all talk your ear.

00;44;52;15 - 00;44;52;25
 
So.

00;44;54;10 - 00;44;56;28
 
Got it. Appreciate your call and thanks for everything you're doing.

00;44;57;14 - 00;44;58;00
 
Yeah. Thanks, Chris.

00;44;58;17 - 00;45;00;08
 
All right, everybody, keep moving forward.