Monthly Archives: June 2013

Your Brain on Exercise

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brainpressDo we really think better
after exercising?

I find that if I take a 15-minute power walk or do a few minutes of yoga stretches before tackling a project, I am more focused and complete the work in less time. Is this just coincidence or is there real science behind the brain on exercise? Here’s what Justin Rhodes, an associate professor of psychology at the University of Illinois at Urbana-Champaign, has to say:

“After being cooped up inside all day, your afternoon stroll may leave you feeling clearheaded. This sensation is not just in your mind. A growing body of evidence suggests we think and learn better when we walk or do another form of exercise. The reason for this phenomenon, however, is not completely understood.

Part of the reason exercise enhances cognition has to do with blood flow. Research shows that when we exercise, blood pressure and blood flow increase everywhere in the body, including the brain. More blood means more energy and oxygen, which makes our brain perform better.

Another explanation for why working up a sweat enhances our mental capacity is that the hippocampus, a part of the brain critical for learning and memory, is highly active during exercise. When the neurons in this structure rev up, research shows that our cognitive function improves. For instance, studies in mice have revealed that running enhances spatial learning. Other recent work indicates that aerobic exercise can actually reverse hippocampal shrinkage, which occurs naturally with age, and consequently boost memory in older adults. Yet another study found that students who exercise perform better on tests than their less athletic peers.

The big question of why we evolved to get a mental boost from a trip to the gym, however, remains unanswered. When our ancestors worked up a sweat, they were probably fleeing a predator or chasing their next meal. During such emergencies, extra blood flow to the brain could have helped them react quickly and cleverly to an impending threat or kill prey that was critical to their survival.

So if you are having a mental block, go for a jog or hike. The exercise might help pull you out of your funk.”

This article was originally published in Scientific American with the title Why is it that I seem to think better when I walk or exercise?.

Mindfulness is its own reward

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buddha-faceDo you really need the concentration of a Buddhist monk to benefit from mindful meditation? Not at all.
I meditate just 10-15 minutes each morning and find myself more relaxed, focused and energized as I tackle the day. So can you. Replace the daunting word “meditation” with “mindfulness”, which is simply the ability to focus on the present moment. Anyone can do that, and you don’t need a saffron robe or years of selfless dedication to see results. Try the following for the next two weeks and you’ll be pleasantly surprised by how you can begin your day more relaxed and less stressed.

Below are tips to starting your mindfulness practice. Remember, it is an ongoing practice, so don’t worry about “perfecting” anything. It’s the practice that brings results.

Here’s how:

• Sit in an upright, stable position, hands resting lightly on your thighs. You can do the cross legged thing on a carpet, but I recommend sitting in a straight backed chair, bare feet on the ground (socks are ok, too). It’s safer to sit in a chair and lot easier on the knees.

• Lower your eyes so they are barely open or close your eyes altogether, whatever works best for you.

• Pay attention to your breath, and follow its movement throughout your body. Breathe in slowly through your nose, filling your belly (diaphragm) with air, then slowly exhale through your mouth. You can count to ten silently on the exhale, if you like.

• Notice the sensations around your belly as the air flows into and out of your nose and mouth. We take our breathing for granted, so use this time to really notice your breath.

• Select one area of your body affected by your breathing (your lungs, throat, belly, etc.) and focus your attention there. Breathe slowly. You are focusing on a single area of your body, not the breathing itself.

• When you notice your mind wandering (believe me, it will), bring your attention back to your breath and then to the selected area of your body.

• After 5-10 minutes, switch from focusing to “monitoring”. Consider your mind as a vast, open sky and your thoughts, feelings and sensations as passing clouds.

• Feel your entire body move with your breath. Notice your sensations. Be attentive to the changing quality of the experience, such as ambient sounds, aromas, a breeze, even fleeting thoughts. Do this for roughly another five minutes.

• Slowly, focus on your breath once more, then gently open your eyes. Continue to breathe deeply for a minute or too, then complete your waking mindfulness. Pay close attention to the first thoughts that enter your mind and how you feel about them. If it’s an important task or a niggling worry, don’t judge the thought, just breathe in and exhale deeply. Now, on with your day…

NOTE: If you’re enjoying this practice, add another 10-15 minutes before you go to sleep at night. It’s a great way to release the tension and stress of the day and prepare your body and mind for deep, rejuvenating sleep.

 

Rules of engagement

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Lots of magicians earn their “stage time” at a young age by performing for neighbors or entertaining at children’s birthday parties. My path was a little different. By age 16, I was performing at local and regional trade shows and I learned quickly what worked and what didn’t with harried, jaded business people. I needed an approach that would immediately hook passersby to stop, or at least slow down, long enough to engage them. I would point to an imaginary spot just above my head, reach up and produce a real flame between my fingertips. At the same time I would say “Here’s something impossible and maybe a little dangerous!”

I didn’t look at the flame licking my fingers, but instead smiled and made eye contact with the individual. I tossed the flame toward my left hand and when it landed, the flame had become a gold coin. I handed the coin to the business person as I explained “This is my gift to you. You may keep it or try your luck to win one of these amazing prizes.” Nine times out of ten, the individual would laugh, then hand the coin to a salesperson in return for a spin of the prize wheel.
Shilling for companies as a teenager was my introduction to the art of engagement. I still use the same techniques today.

The steps to engagement are simple:
1. Be intriguing. You don’t have to pluck flames from the air to capture attention (although it couldn’t hurt). Simply engage the person with a smile and an intriguing comment or question, such as “Are you having an amazing day?” If they say yes, follow up with “Me, too! What amazing thing has happened to you today?” If they say no, state “Well, it’s not too late! Tell me about an amazing experience you’ve had recently.” People are drawn to those who find them fascinating, so be genuinely interested in others and you’ll never be at a loss for good conversation.

2. Give a gift. It could be the gift of your attention and a useful comment such as a compliment, a savvy observation or even a suggestion of a hot new restaurant, movie or book. Sharing insights and recommendations show that you’re really listening and that you’ve placed the other person’s needs front and center.

3. Offer choice. Let the person drive the conversation and let them choose the path. You can always give the topic a little nudge, but take your lead from the other person’s comments and interests. The best interviewers and conversationalists are those who listen intently and ask questions sparingly.

To be engaging means to be engaged. Enjoy meeting people, leave your ego and agendas at home, and be genuinely interested in others. You’ll quickly become engaged with everyone you meet and they will love you for it.