• lynneeveratt

How to chill like Ted Lasso and start your day the best way

Let’s jump right in with the 5 discoveries that I’m excited to share with you to help you recharge, reset, and improve your overall wellbeing.

#1 The “Ted Lasso” Breathing Technique

The world needs more Ted Lasso, the lovable football-soccer coach who knows that if you treat people well, you’ll be a winner, even when you lose. In season two of the series, Ted is in therapy with a sports psychologist who teaches him this breathing technique that real-life Dr. Andrew Weil promotes as a “natural tranquilizer.” Weil prescribes the 4-7-8 breath cycle to all his patients as a way to de-stress.

Here's how to do it:

Breathe in through your nose to a count of four, hold your breath for a count of seven, and blow air out forcibly through your mouth to a count of eight.

Repeat four 4-7-8 breath cycles twice a day (or more if you enjoy it). It’s easy to forget to do this, so I tie breathing 4-7-8 to finishing the dishes, an activity I do three times most days.

“Learning to regulate the breath is the most time and cost-effective method of reducing anxiety and promoting calmness.” - Dr. Andrew Weil

Sources: Feel Better Live More podcast, “Dr. Andrew Weil: How to Reduce Inflammation and Create Health

Ted Lasso

2. The best way to start your day is with…

Forward ambulation and optic flow outdoors! In other words, as early as possible in your day, walk, bike or run outdoors. Optic flow (i.e. visual images passing by) will happen naturally as your eyes scan your environment. According to Dr. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford University, in as little as two minutes of outdoor forward-motion physical activity you can set your internal clock, reduce anxiety, and prime your body for relaxed alertness.

Congratulations to all you early morning dog walkers!

Source: Huberman Lab podcast, “Maximizing Productivity, Physical and Mental Health with Daily Tools

3. Don’t be a dope about your dopamine!

Your mood and motivation—essentially your experience of life—depends on your level of the neurotransmitter dopamine. You need to treasure your dopamine and manage it carefully, is the key message of the new book Dopamine Nation by addiction expert Dr. Anna Lembke. One of the most remarkable neuroscientific findings of the past century is that pleasure and pain are processed in the same part of the brain, and that pleasure often comes with an equal and opposite shot of pain, usually in the form of craving. If you repeatedly reach for pleasure, especially intense pleasure, your brain will compensate by resetting its baseline to a anhedonic or “lacking-in-joy” state. The human brain was not designed to handle a world of dopamine flowing non-stop from screens, plates, and cocktail glasses. Therefore, carefully managing dopamine levels is something we all should be concerned about.

I hope that teaser was enough to entice you to find out more…

Source: Dr. Anna Lembke, Dopamine Nation

4. Exercise > weight loss

A recent meta-analysis or “study of scientific studies” has revealed that sedentary obese people who begin an exercise program and improve their fitness can lower their risk of premature death by 30 percent or more. Losing weight however, increases longevity by 16 percent or less, and weight loss programs are prone to failure.

The takeaway?

“You will be better off, in terms of mortality risk, by increasing your physical activity and fitness than by intentionally losing weight. - Dr. Glenn Gaesser, professor of exercise physiology, Arizona State University

Source: Gretchen Reynolds, “Why Exercise is More Important than Weight Loss for a Longer Life The New York Times

5. Fun, fun, fun!

Far from frivolous, fun, according to Power of Fun author Catherine Price, is essential to a joyful, less stressful, and more meaningful life. In its purest form, fun includes three ingredients: playfulness, connection, and flow. Pure flow is an active immersion in the present moment as distinguished from “junk flow” which is the passive, hypnotic state that our phones lure us into. Needless to say to anyone who has tried to play a game to the soundtrack of assorted cell phone notifications, distraction is the enemy of fun.

What’s your fun personality type? Take this quick quiz to find out.

Source: The Happiness Lab podcast, “Laurie Gets a Fun-tervention (Part One)

Your Wellness Quote of the Week:

“Stop looking for your passion, and start looking around right where you are. What work needs to be done that you are being called to do in this moment? Do that job simply and honorably, one day at a time.” - Dr. Anna Lembke

Happy recharging, one day at a time,

Lynne (a fun seeker)

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