Are you a fellow seeker of inner peace and peak performance?
Have you ever wondered how to unlock your brain’s full potential?
I’ve been on this journey for 36 years, and let me tell you, meditation is the real deal. It’s not just about sitting still and clearing your mind – it’s about rewiring your brain for success.
Studies show that meditation can actually change your genes! Yup, you read that right. It can boost your happiness, focus, and even make you more resilient to stress. And the best part? You can start feeling results in as little as a few days.
But it’s not just about feeling good. Meditation can transform your business too. Imagine a workplace where employees are happier, more focused, and less likely to call in sick. That’s the power of meditation!
I learned to mediate when I was 17 (thanks to Mum & Dad) so that means 36 years as I write this.
So here’s some science on the benefits, how soon you can expect results, and my current preferred method to get those results: (all in the video)
Key Benefits of Meditation
Genetic and Brain Changes from Meditation
- 8-week study (15–20 min/day): Showed 1,561 genes were expressed more favourably.
- Long-term meditators (compared to non-meditators): Showed 2,229 genes expressed differently.
- Brain Structure Changes:
- Amygdala (fear and anxiety centre) shrinks → Less stress and anxiety.
- Brainstem areas that produce dopamine and serotonin grow → Increased happiness and focus.
Health & Cognitive Benefits
- Regulates autonomic nervous system (balances fight-or-flight and relaxation).
- Lowers blood pressure.
- Strengthens immune function.
- Improves sleep.
- Boosts focus and concentration.
- Reduces mental clutter.
- Enhances cognitive flexibility & decision-making.
- Decreases stress, anxiety, and emotional volatility.
- Creates detachment from negative thought patterns.
- Enhances gut-brain awareness and instinctual decision-making.
- Strengthens heart-based wisdom and emotional intelligence.
Case Study: Meditation in Business
The Buck Montgomery Study (1983)
- Conducted at a chemical factory in Detroit.
- 52 out of 70 employees meditated twice daily (20 min each) during office time.
- Results after 3 years:
- 85% decrease in absenteeism.
- 70% fewer injuries.
- Productivity increased by 120%.
- Profits increased by 520%.
Takeaway for Business Owners
- Meditation is not just a personal tool but can transform workplaces, improving productivity, employee well-being, and profitability.
Box Breathing: Why and How
Why Box Breathing?
- Used by Navy SEALs for mental toughness.
- Recommended by Mark Divine (ex-SEAL, mental training expert).
- Enhances focus, stress resilience, and oxygen efficiency.
How to Perform Box Breathing (watch the video for more details)
- Inhale deeply (4–5 sec) → Expand chest fully, sit upright.
- Hold breath (4–5 sec) → Avoid tension; feel like you’re slightly still breathing.
- Exhale fully (4–5 sec) → Engage core, pull belly in.
- Hold breath out (4–5 sec) → Promote stillness, relax completely.
- Repeat → Gradually increase breath-hold time as comfortable.
Physiological Effects
- Enhances oxygen absorption & CO2 diffusion.
- Improves heart rate variability (HRV).
- Drives balance between sympathetic (fight-or-flight) & parasympathetic (relaxation) systems.
- Increases focus and concentration.
Expanding Benefits with Visualization
- Best practice: Meditate 10–12 min, then move into visualization.
- Why visualization works:
- Reinforces future self-image.
- MRI studies show stronger identification with the “future you” leads to higher likelihood of achieving goals.
- If no visualization, the “future self” remains a stranger in the brain.
- Suggested Process:
- Visualize habits, goals, body, business, life.
- Heroic Virtues Meditation (from Heroic.us).
- Identify & embody character strengths (viacharacter.org).
- Reinforce personal aspirations & self-image.
Conclusion & Next Steps
- Box breathing is a powerful tool for mental toughness, productivity, and well-being.
- Can be used personally or in businesses for dramatic improvements.
- Combines well with visualization for goal setting & identity reinforcement.
- Resources mentioned in the video:
- The Heroic Virtues Meditation.
- More on meditation & discipline.
- “Five Breaths to Cure a Headache.”
The Power of Box Breathing – Unlock Focus, Productivity, and Mental Toughness
I’ve been meditating for 36 years, here’s some science on the benefits, how soon you can expect results, and my current preferred method to get those results:
Description:
Want to improve your focus, productivity, and mental toughness? In this video, we dive into the science-backed benefits of box breathing, the powerful breathing technique used by Navy SEALs to enhance performance under pressure.
Learn how meditation, specifically box breathing, can rewire your brain, reduce stress, and improve overall well-being. Research shows that just 15 minutes of meditation per day can reshape your brain, shrink the amygdala (reducing fear and anxiety), and boost serotonin and dopamine levels for a clearer, happier mind.
Discover how businesses have implemented meditation with incredible results, including an 85 percent decrease in absenteeism, a 120 percent increase in productivity, and a 520 percent boost in profits.
What You’ll Learn in This Video:
- The science behind meditation and genetic expression
- How box breathing works and why Navy SEALs swear by it
- Step-by-step guide to performing box breathing correctly
- How breathing affects your autonomic nervous system and heart rate variability
- The power of visualization and how to use it after meditation to reinforce your goals
If you’re looking to take your mental and physical performance to the next level, this video is for you.
Resources Mentioned:
- Heroic Virtues Meditation (Heroic.us)
- VIA Character Strengths Assessment (viacharacter.org)
- Additional videos on meditation, mental toughness, and productivity
Would you like to learn more about improving your Mental Assets? – https://www.thepainreliefcentres.co.uk/a-stoic-stay-in-hospital/
