Do you listen to yourself?

I'm invincible, I can do anything, my body is a perpetual machine, my mind is a fortress. Sounds familiar? To me it does, based on all my observations since I was born this seems to be true.

If you feel invincible, this article is for you. I'll prove you wrong, and you'll be more invincible after reading it.

In mindfulness and meditation having focus on breathing is used to control thoughts and attention, a tool your bring with you everywhere - extraordinary powerful. Your breath can also be used to quickly demonstrate how vulnerable you are.

Let's do a small experiment together. It will not cost you anything, you can do it while reading the rest of this exercise. It is really simple.

Sit in a comfortable position. Take 3 deep breaths. Exhale completely. Inhale. do it again exhale slowly, and inhale, fill your lungs; and repeat one last time, exhale completely, empty your lungs. And inhale again. With your lungs full of air, hold your breath. Keep holding it, and continue reading...

The danger about feeling invincible is that you stop to listen to your body's signals. You continue to push ahead, to meet or beat arbitrary deadlines, a little bit faster everyday. Each day succeeding, feeling more invincible, oblivious to the approaching abyss. You ignore your body's signals.

When holding your breath, your body is converting the oxygen (O2) in your blood and lungs to energy and carbon dioxide (CO2). You have plenty of O2, and CO2 is harmless - however, your body reacts to the higher levels of CO2. You may now feel a bit of discomfort. Your O2 level is still at 99%, there is plenty of energy for your system, but your body tells you something is not quite as it should be. The CO2 levels are increasing, making you want to breathe.

Just keep holding your breath - everything is fine. Perhaps you feel a strong urge to breathe - actually this is just the first warning signal from your body.

If can, this is a good time to swallow, while holding your breath. Swallowing can trigger the next warning sign. Your body will attempt to breath for you. You'll feel contractions in your diaphragm. First just a small unvoluntary movement, completely harmless, then they may be stronger. It is completely harmless and just your body sending you a stronger signal.

If you can, keep holding your breath. All is really fine, your O2 level is at least at 95% (test it with an oximeter, if you have one).

Relax and roll with the contractions. All is good. Now you'll start feeling your fingers and toes getting cold (or tingling), and your head getting warmer. If you look in a mirror your face might be a shade more red (or purple) than usual. Again this is your body sending you a signal. It is prioritizing vital organs. It is called blood-shift. Perfectly normal - your body being an amazing ally, screaming signals at you, while allowing you to push forward.

Keep holding your breath. You O2 level is about 85% at this point. Your lungs are depleted, and the O2 level is dropping relatively fast. You get help from an ally. Your spleen comes to your rescue. The spleen in a small organ, containing a small reserve of fully oxidized blood. It will release this into your blood stream, and everything will immediately feel better. Your O2 level increased, you really feel invincible. This is too good to be true. And it isn't true. It is the last warning signal before your system will shutdown.

If you made to here, well done - take a breath, recover, breath normally again, it is well deserved.

Last week I saw a free-diver continue past this point. Now the body will shutdown motoric control of limps. He surfaced, and performed what is jovially known as a "Samba" (from the famous dance). It didn't look graceful. A strong healthy man, that in the course of less than 6 minutes was rendered incapable to remove his googles or speak the magic words "I'm ok". Had he pushed another 10 seconds, he would have fallen unconscious - suffering a black-out, and I would have yanked him out of the water.

If you are curious to see what this looks like, here is a video of another free-diver- samba. Caution: It is not for the faint of heart: Freediving - samba and blackout after 5min static apnea (STA) in pool - YouTube

If you still feel invincible, start practicing this simple breath-holding exercise in a safe environment (in your bed - not in water, not standing, not in traffic). Feel your body's signals. Appreciate them. Embrace them. They are there, and reachable within a few minutes.

If you do this on a regular basis, you'll also start sensing the other signals your body is sending you through out the day. Did you sleep enough? Did you take that 5 minute break to reset and recover - every hour? Did you get enough exercise? When did you last do absolutely nothing for a full hour? Do you have a support network? Do the people around you know how you are today?

Listening to your body is the best prevention of stress.

Here are the most common symptoms of stress:

• Aches and pains
• Chest pain or a feeling like your heart is racing
• Exhaustion or trouble sleeping
• Headaches, dizziness or shaking
• High blood pressure
• Muscle tension or jaw clenching
• Stomach or digestive problems
• Trouble having sex

Pay good attention - it will serve you well!

The leader's responsibility

As a leader of a team in a large global organization, it is my responsibility to serve and support everyone on my team, allowing everyone to thrive. This includes making space to recover, make everyone own their own time, provide as much flexibility as possible, embrace every shared observation and concern, adjust schedules based on the latest insights.

Agile principles goes a long way to facilitate this, but more is required. It is the language (we don't "sprint" - no one can sprint perpetually), it is listening (who speaks the most in your 1:1s?), it is curiosity (what can you learn?), it is understanding you don't have all answers ("What am I missing?" vs. "Do you agree?"), it is empowering team members ("How can I help make this happen?")

In my role, I have a Diversity And Inclusion core priority:

“I commit to reduce?stressful conditions – like time pressures and distractions – by setting clearer, realistic expectations and honor the different ways each of us prefers to maintain our well-being.” - My Diversity And Inclusion core priority

What is yours?

An ode to free-diving

First I would like to thank:

Ditte Truelsen for inspiration on how to use breath-holding to reduce stress.

Stig Pryds - Foredragsholder og coach for online breath holding exercises during the Corona lock-down, reducing physical pain and increasing well-being for me (and many others).

K?benhavns Fridykker Klub for the journey, support, fun and challenges. Too many names to mention - you know who you are!

During Corona I became addicted to holding my breath. The tranquility, the peace, the meditation and feeling my body. In a small breath-holding app I've clocked in over 100 hours (4 days+) of breath holding over the past 3 years.

#stress #infinitegame #Club500 #freediving #leadership