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Five Tips To Use Your Body To Enter Into A Powerful State Of Excellence

November 7th, 2024 by Audrey Weidman

Shifting from stress to a state of relaxed awareness is all about tuning into your body’s natural “reset” mechanisms. Here are some gentle ways to use your body to let go of tension and step into a calm, balanced state.

1. Powerful Posture and Movement

The way you hold and move your body directly affects your state of mind. Research shows that adopting powerful, open postures can elevate confidence and influence how others perceive you, as well as how you perceive yourself. Practicing “power poses” — like standing tall with shoulders back and chest open — for even a few minutes triggers the release of testosterone (linked to confidence) and reduces cortisol (stress hormone).

How to use it:

  • Stand with your feet shoulder-width apart, hands on your hips or lifted confidently.
  • Maintain an upright posture and make eye contact if interacting with others.
  • Practice expansive movements, like stretching your arms wide or lifting them above your head, to encourage openness and energy flow.

Take a look at the TED talk by Harvard researcher Amy Cuddy. How you hold your body has a great impact on your testosterone (yes – ladies have that hormone too) and cortisol (the stress hormone).

2. Breathwork for Instant Focus and Calm

Controlled breathing techniques can help you tap into a calm yet energized state, ideal for performing at your best. The breath is directly connected to your nervous system, so by controlling it, you can shift your state from stressed to steady.

Powerful techniques include:

  • Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4. This cycle reduces stress and clears mental fog, preparing you for focus.
  • Deep Belly Breathing: Place one hand on your abdomen and inhale deeply into your belly rather than your chest. Slow, deep breaths help you enter a calm, grounded state, centering your mind and emotions.
  • Balanced Breathing:  Inhale for the count of 4 and exhale for the count of 4 (or whatever count is comfortable for you).  Being mindful of your breath in this way balances your parasympathetic (rest and relaxation) and sympathetic (fight or flight) nervous system.  

In this video, I combine four of these techniques.

3. Grounding Through the Feet and Spine

Feeling grounded physically — especially through your feet — helps anchor your mind in the present moment and brings stability to your energy. Engaging your core and spine gives you an added sense of strength and balance, reinforcing a confident, powerful state.

How to use it:

  • Stand with feet firmly planted on the ground, sensing the contact between your feet and the floor.
  • Engage your core and elongate your spine, as if a string were gently pulling your head upward.
  • Visualize yourself as a tree with roots growing down from your feet, stabilizing you and helping you stay centered in moments of pressure.

4. Eye Focus for Enhanced Clarity

Your eyes can help set the tone for your state of excellence by guiding your attention and intention. Softening your gaze when you need calm or narrowing it for tasks requiring laser focus can help control your mental and emotional states.

How to use it:

  • Wide-Angle Vision: For a relaxed, open state, soften your gaze to take in the peripheral. This view naturally relaxes the nervous system, ideal for moments when you need to expand your awareness or calm nerves.
  • Laser Focus: For tasks requiring concentration, focus intently on one specific point. This can be a small object in front of you, or, if you’re speaking to someone, their eyes. This narrowed focus helps your brain concentrate, supporting high-level performance in tasks that demand precision.

5. Movement and Energy Priming

Movement primes your energy, setting the stage for a state of excellence by activating your entire body and lifting your mood. Energizing yourself through intentional movement boosts dopamine and endorphins, lifting your sense of motivation and enthusiasm.

Techniques to try:

  • Mini Exercises: Simple exercises like jumping jacks, arm swings, or a quick series of squats can quickly elevate your energy and focus.
  • Pacing: When mentally preparing for a big task or decision, try moving with purpose. Walking with intention creates a rhythm that stimulates mental clarity and inspiration.
  • Shake It Out: Gently shake out tension from your arms, legs, and torso. This technique is often used by athletes and performers to release nervous energy.  Taylor Swift is an expert at Shakin’ It Off.

Bringing It All Together

Using your body to access a powerful state of excellence means understanding and directing your physiology intentionally. It’s about creating a harmonious relationship between your mind, body, and breath to optimize your focus, clarity, and calm.

By developing and practicing these techniques consistently, you’re training yourself to access peak performance on command. Excellence becomes a state that you step into — with confidence, control, and intention.

If you’d like to learn more about how to tame your stressors using proven techniques based on neuroscience and positive psychology, I invite you to schedule a complimentary 1:1 discovery call with me right here.

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