Average person looking like a hero in the mirror

Discover Your Authentic Power With Ashley Bernardi

Many of us are feeling fatigued and a little bit powerless over the past couple of years. But this week, host Paula Felps talks with Ashley Bernardi, author of Authentic Power: Give Yourself Permission to Feel, who explains how our most challenging times can hold the secret to our authentic power—if we’ll give ourselves permission to feel it and heal from it. She’ll explain what she learned from her own healing journey and how we can use those same techniques to find greater happiness and authentic power. In this episode, you'll learn: Why authentic power requires you to acknowledge your traumas. Healthy ways to deal with difficult emotions. What the FEEL framework is and how to use it. Links and Resources Website: https://ashleybernardi.com Facebook: @ashley.bernardi.5 Instagram: @bookerbernardi Follow along with the transcript by clicking here. Don't miss an episode! Live Happy Now is available at the following places:           
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A happiness meter

Overcoming Toxic Positivity With Whitney Goodman

Positivity is a great thing—unless it becomes toxic. And this week, host Paula Felps sits down with psychotherapist Whitney Goodman, author of the new book, Toxic Positivity: Keeping it Real in a World Obsessed with Being Happy. Whitney explains what toxic positivity is, what it does to us, and how to manage it in ourselves and others. In this episode, you'll learn: The difference between toxic positivity and healthy positivity. What the shame cycle is and how to avoid it. The benefits of complaining—and how to do it effectively. Links and Resources Facebook: @sitwithwhitney Twitter: @sitwithwhit Instagram: @sitwithwhit Follow along with the transcript by clicking here. Don't miss an episode! Live Happy Now is available at the following places:           
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A group of colleagues celebrating

Transcript – The ‘FUN’damentals of Connecting With Scott Novis

Follow along with the transcript below for episode: The ‘FUN’damentals of Connecting With Scott Novis [INTRODUCTION] [00:00:02] PF: Welcome to Episode 347 of Live Happy Now. If you're looking to lead a healthier life this year, it's important to make sure you're getting your recommended daily allowance of fun. And today, we're going to tell you how to do that. I'm your host, Paula Felps, and this week, I'm joined by Scott Novis, a former Disney executive and founder of Bravous, a company that helps businesses improve employee experiences through live and virtual games. He's here today to talk about how he uses fun and games to create happier workplaces, and how you can use those same ideas to deepen connections and create more fun at home. [INTERVIEW] [00:00:39] PF: Scott, welcome to Live Happy Now. [00:00:41] SN: Hey, thanks for having me. [00:00:43] PF: We are excited to have you. This is going to be a really fun conversation, but also very meaningful, because you are all about those two things, really, connection, which is meaningful, and having fun. So, as we get started, tell us a little bit about what it is that you do? [00:01:00] SN: Well, it turns out those two things are related, very strongly related. What we do is, basically we help people play together, our experiences that I've done a lot of research into, particularly for adults, is how do we form friendships? And the way I like to think of it is that we want to host an event where you could make a friend. How do you do that? And so, a lot of, particularly with the number of companies that have gone to remote work, we're seeing people feeling more disconnected than ever. So, what we do is we host fun workshops that improve your culture and help you create healthier teams. [00:01:38] PF: Oh, that's fantastic. That's such a necessary component right now, because it is getting more and more difficult to connect. And it seems really odd that we live in a time where we can connect virtually with anyone, anywhere in the world, and we have never felt so disconnected. How do you start bridging that gap? [00:01:58] SN: That's a great question. So, some of it has to go back to the fundamentals, like how do we see connection? What is it and where's this coming from? And I love this great quote about loneliness is a sadness that comes from a lack of connection. So, we talked about people feeling disconnected, it's really kind of the sadness, like feeling alone. And what we've noticed is that, particularly in the remote work environment, because it's happening in my company. We went remote, like, “Okay, that's it.” COVID hit, everybody got home, got rid of the office, we're like, “This is great.” And then it was all tasks work all the time. The problem with that is, while we were productive for a while, one of my top employees left, and the thing that hit me in the face was none of this has anything to do with me, and it was that lack of personal interaction. I thought about the offices are like engineered to cause people to bump into each other. And the key psychology term that I've learned is called unstructured conversations. It's when we share, when we get to know each other, when we feel like somebody sees us and cares about us. And when we're just busy doing task work, you don't have those opportunities. So, we started setting out like, what do adults need for that environment? How do we create that environment online? What does it look like? And it was this awesome quote, my wife gave me the other day that said, “It's not enough to belong, you need to do things together, so your belonging has meaning.” Right? [00:03:31] PF: Yeah. [00:03:31] SN: So, you're like, well, we're doing housework, but are we really like working together? Here's the big thing, is it safe to fail? [00:03:42] PF: I love this because we did have the watercooler conversations, we had ways of interacting and we had micro moments. Barbara Fredrickson, in her book, Love 2.0 talks about the value of micro moments says, just walking to the cashier, talking to the person in the parking garage, talking to your coworker, just as you pass their cubicle office, whatever it is. And we took all that away and didn't think about what a void that was leaving. [00:04:10] SN: Huge. So, that gets down to like, how do you feel in a micro moment? You can’t, so you can just be yourself. You can relax. But in a work environment where it's task oriented, it's the number one thing and all the surveys of all the companies we've worked with, I'll go through, is your work meaningful? All these other things. And it was a yes, yes, yes. We've gotten really good at those things. They go, “What happens if you make a mistake?” Boom, it's like, “Oh, that's career ending. Nobody can make a mistake.” What happens in an environment like that is you can't be vulnerable. As Brené Brown said, “Vulnerability is the past connection flows along.” So, we need to create a space where you either can't fail, or it's utterly irrelevant, which is what play is about when we play and we can be open. And there's a really interesting thing about play. If I was going to teach you a class, all the science says that you're going to adapt your behavior to my expectations because I'm the teacher and you’re the student. We all got indoctrinated to that. We all went to school, we all grew up with that. But when we play, you can only be yourself. So, when people get together in teams, all of those impressions and that armor goes away, because you're so busy playing, you forget who you're trying to impress, you're just caught up in the moment. And that creates that openness, where people can participate. And so, we really try to focus on games that are either cooperative, collaborative, or really, really try to minimize competition, because competition, and this is probably where a lot of your listener stress comes from, is, we're so focused on excellence and competition and everything else. Well, that is kryptonite to vulnerability, that is kryptonite to openness. And so, we're trying, when we create our workshops in our programs, we do things where it's like, “Hey, we got to have a safe place for you to not worry about the outcome.” That's one of the reasons like we do a lot of stuff with video games, because like, who's going to take that seriously? [00:06:07] PF: Well, this is really an exceptional approach to things because as adults, we naturally start distancing from play. It just is something we decide. We're adults now we have to get serious. And, you know, I know in the past in live happy, we've talked about the importance of play and it's really difficult for a lot of adults to grasp how important that is because we think we're supposed to be serious or we think there's this amount of time for play. Okay, now, let's get back to work. So, tell me about your approach to it and how you've developed your programs for us to interact with one another in a fun way? [00:06:45] SN: I love it. Thank you. And I think for your audience, in particular, women have particular challenges in the workplace today, because they're hit with a couple of different things about expectations of like effortless perfection. So, you have this, I can't make a mistake. Play feels fruitless, I want to be taken as a serious person that can make a difference. And then you're supposed to be perfect. Where's the stress, right? So how do we do it? So first, like one of the number one thing, if your audience takes nothing else away from this would be try to form a fun committee at your office. I've heard it called different things, love enjoys, connection committees, I try to stay away from overly corporate names something just a little silly so people don't think they have to come in with a checklist and a bunch of stuff to do. But what we do is what's embodied in that is we want to create a safe space, where developing better relationships with the people we work with is a priority. And so, when we move that to the front, now, what we're moving ourselves into, and I find this is really effective for a lot of people, especially if they have a nurturing mentality, if they're oriented to taking care of others, the fun committee becomes about how do we help our people connect? What's magic about that is the first people's needs are going to be met by that committee, or the people that most need to connect, that's who's going to volunteer, that's who's going to want to be on it. If their needs are going to be met, because now they're actually spending time not working, but getting to connect with each other. The next layer of that is there's increasing numbers of tools. I could talk about each one, but like you're seeing Zoom is starting to do this now where they've added games to the Zoom calls. How about that? To companies like us where we do a complete turnkey service with professional commentators. Because look, even executives, sorry, you can't host your own trivia. It's too stressful for you, the employees. It's like there's all these complexities of instead of it being this fun things, it becomes this weird, stilted like, “Do I really want to reveal to my boss how ignorant I am about this stuff I don't care about?” Bringing in a host, it's about creating a safe space. The term is psychological safety. We want to create a space where it's safe for you to make a mistake. And we understand that adults need permission to play. They need time. You've got to give them space to sort of gradually walk their way in, it's a progression. Because it's risky. Do you know what everybody else is saying? Other people? Am I going to be judged? How's this going to go down? What's going to happen? And so, the committee is that great step, the best things that can happen because an organization is endorsing. We care. We care about our people. And honestly, it makes business sense, because people are not loyal to companies. They're the people that work with. The people have relationships with. [00:09:36] PF: What does a fun committee consist of? How do you pick one and who's going to be on it and what do they then do? [00:09:42] SN: Great question. So, we had to do this internally. Because we realized we were losing people like what's going on and it’s all about connection, like how do we miss this? So, we started asking our employees. Step one, survey your team, and you probably don't even have to survey them to know who are the extroverts? Who are the people that just love? Like at the water cooler? Or that imaginary water cooler? They would stay on the Zoom call for 10 extra minutes to find out your kid, your dog, what did you do this weekend? When you put the call out, you're going to find somebody who's going to be a champion for this because they're craving that interaction. And then the next step is making sure it's cross department across discipline, is if you're doing it for – if you’re a giant company, it's obviously probably too much. But you know, it goes pretty far, right? So, like our fun committee is from sales and operations and finance, it's about six people cut across the whole company and their focus, and I have a monthly meeting and their agenda is planning quarterly events that will bring the staff together and get them to engage and share. And again, our goal is to create these unstructured, unplanned conversations. So, we're all doing something together. But during that time, it's not so – we’re not trying to hit the dopamine, I got to check a box, get a task done. We're trying to create that environment where there's enough space for people to chat, and people to talk. One piece of advice I strongly encourage is get everybody a camera, got to have cameras. We need to see each other's eyes. And what's so different than Zoom and why we use games, we play games. So, we have a whole host of games that you don't need to install anything on your computer. They're super trivial to play, like, what we tell our people is like your mom has to be able to play this. Right? [00:11:34] PF: That simple or? [00:11:36] SN: Yeah, that's simple, because the game isn't – both, right? Is it's got to feel inclusive, like inclusivity is like our highest value, we say yes, you can play. So, the number one answer to the question is, can I play? Yes. We thought about it, we worked on it. So, your team that's doing this, like one of their next objectives as they're sort of planning events is to start thinking about how does everybody participate, and there's huge opportunity and room for growth, but there's already games and platforms out there. Some of them are a little silly and goofy, but that's okay. The more important thing is, and this is what's different than Zoom, and Zoom, we don't know where to look, and that's a weird thing for humans, like our capacity to see our eyes like we're the only animal scholar, white to the eyes. We watch each other's eyes to know what's important to look at. We're constantly broadcasting nonverbal cues back and forth. And in Zoom, everybody's looking in different directions. [00:12:33] PF: right. Mostly, they're looking at themselves to see like, “Oh my god, can you see that?” [00:12:37] SN: Oh, for sure. And there's a whole unhealthy narcissistic thing about that – when we play a game, I now am directing your attention at an activity, especially if it's a video game, because the graphics are going to fill your screen. And now you're doing something together and you're in sync. Once you get in sync, now the conversations become more natural, they become more, “Oh, alright.” Now, I'm lucky, I work at a video game company. Everybody in my company has a Nintendo Switch. So, we can play really cool games. We can play things like Overcooked or we can play Mario Kart. We could get into these things. The way I rationalize it is, I am in a video game company, and two, do you know what it costs to fly anybody anywhere today? [00:13:25] PF: This is a much, much more affordable way of connection. [00:13:31] SN: Yeah. It's like, “Hey, let's find a way to do this.” Like our tech support supports your game console. How cool is that? If you can’t get in the game, we'll get you in the game. [00:13:40] PF: Some leaders are saying, yes, I know, we've got to do this. We've got to bring people together. But playing games. Yes, it's important, but then we're going to cut it off. It's like, I've worked with a company that does something very similar. They have a monthly meeting. And it's like that one hour is fun. It's done. And so, what about that? How do you continue that keep that kind of mindset going? Where things are yes, we're working, but it does need to be playful, and it does need to be fun and we do need to have some sort of emotional release valve. [00:14:14] SN: So yeah, it's certainly the capstone is a hosted event, right? When you're doing an event, everybody’s like, “Yeah, we're playing, it's fun, we cut it off.” What we are big believers in is habits. One of the things we do at our company and big advocates is the standing Friday coffee meeting, make it if you can. We have basically a dedicated time for people to check in with each other and we're not – work comes up, but what we're trying to do is we've human connection through our communication channels. So, for example, we're a big Slack company. Two super important channels for us are people headlines and raise a hand and I, as an owner, love the raise a hand channel, because they're not like giving me suggestions. People are reasoning and going, “I need help, something's broken.” And it takes a lot of courage, that goes company wide. It takes a lot of courage to stand up in front of every gun, “Hey, there's a problem.” And our behavior is we're going to swarm it and fix it. The person's not the problem. There's a situation that's the problem. Then the person needs help. So, that becomes another way that we support each other. And then the flip side is the headlines channel, as like somebody did an outstanding job, employees can give shout outs that go across the whole company with all these cool reactions and things people do. We're now getting a flavor, a slice of what's happening, what we used to hear in the office like, it boils down to one word, intentionality. Offices were designed and engineered to create social interaction, the watercooler, open planning, yeah, we hated tubes. But what was going on? Those were unstructured conversations that we got to know people's preferences and what they were about and what they did. And so, what we're talking about is, these are some of the tasks that the fun committee can begin to look to be intentional saying, where else can we create opportunities for awareness and connection. So, people feel like, not only they belong, but they are doing something together. The fun activity is a great one. Weekly coffee, share time, and you know, it can be 15 to 20 minutes, it doesn't have to be a lot of time. It's that water cooler time, you can call your water cooler meeting, “Hey, we're having a water cooler meeting show up.” And I really encourage leaders make the time, because there's so much you can't hear through headphones. I mean, just through the work grind, through the meetings, meetings, meetings, meetings, like sometimes you just want to sit back and eavesdrop and listen to people talk to each other, how often do you actually get to hear people talk to each other anymore? [00:16:48] PF: Because when you are working remotely, it does feel like you're just checking off like, “Okay, I just got to get through my to-do list.” And you don't have that natural break in activity and little shift in your mindset that we received when we were working in an office. [00:17:03] SN: And here's the real risk, we're in the middle of the great resignation, is companies are now converting their entire work staff to Fiverr and Upwork employees. Because if I really spend no time with anybody else, and all I'm doing is task work, then I'm happy to do that task for a little more money and slightly better benefits somewhere else. I literally saw that play out is after we had kind of gone through this process and really work through it. Somebody came after our marketing director, super awesome. We'd love him, didn't want to believe. And it came down to the people, is like the team he had built and the connections he had, he just couldn't imagine doing that at the other company and he decided to stay with us. And that was just like, it was such a huge, like vote of confidence and everybody, was a lift for everybody like, wow, we we really do like each other like we really do get along, we really do believe in what we're doing. And how do you put a dollar value on that? I know what it cost me to lose that person in terms of salary and everything else. And if you took just that budget, go pick one of your key people and delete them. There's your budget, what are you going to spend to make sure that doesn't happen? I know that that's easy to say for me, because I can make a decision like that. But a really small level, one of the things that anyone can do, anyone can do is I think make the suggestion, form a fun committee. Do it on our own time, we're happy to do it during lunchtime, and think of other ways to create these channels for people to interact. Especially if you can have events where you get people doing activities and fun things even if they're not fun together. Sometimes even a bad experience could be like, “Hey, we talked about it. Don't do that. That was a dumb game.” We played some awful games. We have sampled a lot of stuff and there are somethings where – [00:18:56] PF: This isn’t working. [00:18:57] SN: They’re like, “What? What were they thinking? They’ve just stolen all of our life, we can’t get it back.” That's one of the resources we love to make available to your office is what's available out there and what they can do, and a playbook for forming the fun committee. [00:19:11] PF: So, I love what you say about like anyone could do it. Because not everyone who listens has a company or is in a position to be like, passing down, here's what we're going to do. So how do you do a grassroots fun committee? How can you start that, whether you're working remotely or working face to face right now? [00:19:28] SN: So, I have to speculate a little bit because in my company, actually, here's what happened. They brought it to me. Right? They're like, we need a fun committee. So, after that first experience for somebody left that felt totally disconnected, and we were all like looking at each other, it was one of my rank and file employees came and said we need a fun committee. We were in a video game business so they were like, “Yeah, fun of course.” We can't be in the fun business and not know what fun is. That would really hypocritical. But we ended up there. It's easy to get there for all the reasons you pointed out. So, bringing a proposal, so I'm an owner, this cost me nothing. It addresses a core concern in the business and the people that are really most affected by it are the people that want to be on this committee and do something about it. That was an easy, “Yes.” Sure, there's times where we've done a lot of things that we're afraid, there's times that come and ask for a budget, but it's always been, I go back to my rule of thumb, what would it cost me to fly one of my employees from Virginia, Kansas City, or Minneapolis to Phoenix for a face to face meeting? Okay, if I use that budget, I can engage my entire team, in a fun activity, done. Why is it so easy to buy plane tickets? We’ll buy plane tickets all day long, maybe it's because it's an expense category. But what about, hey, I'm going to use that expense to create connection. And the part I think some leaders struggle with, and maybe it's because this would be the biggest advice I give to the fun committee, because they did it for me, is the leader doesn't have to do anything, they just have to show up. So, that's where having somebody else has somebody else, why do we hire outside facilitators, it's really hard to be on the team and manage the team. And so, when you do these fun events, is you want to factor that in, is putting the burden on a team member to lead everybody, you can do it. But if you can find somebody outside the organization to do it, it pays bonuses, because people can just relax. They can just kick back and enjoy themselves. [00:21:33] PF: That's awesome. We know that play and fun is good for you. Can you address that a little bit? What does it do for us emotionally, and with our productivity? [00:21:43] SN: So, what I know about play is that it triggers internal motivation. So, we call intrinsic, not extrinsic. Dan Pink wrote a great book on it called Drive if you want to know more. But what play really allows us to do and it turns out, there's actual neural circuitry in our heads to facilitate play. So, this evolved for a very important reason. Play is the system where we find the boundaries of our capability. It really boils down to something Amy Edmondson talked about called impression management, is it's a natural outcome. We want to know what to do, we want to know how to do it. So, what happens when uncertainty hits us, and time pressure? We may not know what to do, and we may not be able to do it, but we clam up and we just get stiff, we choke. Play takes that pressure off and allows us to experiment and explore it. That's actually the space for most creativity flows from it. So, play lets us find the edge, lets us find the boundaries. Play lets us go would it be dumb if – well, let's try it. Where you get in that space is when you get back to play, it really engages that little thing in the back of your head that gets you all stressed out. Because well wait a minute, relax. There's nothing at stake here. Once we're in that relaxed space, our cognitive capacity shoots through the roof along with that our creative ability. We're able to think laterally. There are two types of intelligence and they're orthogonal. They're not related to each other. Linear, this is your classic school fix test. I think Ken Robbins talked about. There's one answer, it's in the back of the book. That's your linear intelligence. But in today's work environment where things change constantly, we need opening or that like, what else could this be? Where else could we go? There's not one answer, there's many answers. Play is the door we walk through to open up into our more divergent, as opposed to convergent intelligence. We're suffering from too much convergent intelligence is that we get tied in a little box, we can't get out of it and stressful. We go into play, we can diverge, and try lots of different things, and that carries over into the work we do. [00:24:08] PF: And this has so many great benefits for us, it helps our work. But it seems like this is something we could also use to bring our friends and family together. Like we could apply this same kind of mentality to connect with our loved ones that we're not seeing. So, how can we translate that into our personal space? [00:24:28] SN: Oh, 100%. I would tell you that what we found and it seems so silly, but it's real. Planning events is hard. And it sounds like, “Oh, we'll just get together.” But what you can do is take the leadership. So, one of the bonuses for like a fun committee is once you start researching what tools are out there to bring people together that do things together, you can take them home because they're not expensive. Some of them are free. And planning a call, setting up a call, and saying we're going to play a game together, we're going to do this together, we're going to structure something we can all share in, I think the big thing that is isn't obvious. Adults actually need permission to play and they get it from their peers. So, one of the other things that you can do is if you can make it safe for me to play, then I can make it safe for you to play. Setting that up being the host and leading that, my experience is people really appreciate it. It makes a huge difference for them and it creates the connections we're creating. [00:25:33] PF: This is terrific. I'm really excited that you're doing this. This is something that we can share with our listeners, I know that you're giving us a download to help them create a fun committee and understand how to do that. Scott as we wrap up, what do you wish for each person out there listening? [00:25:50] SN: The one thought I'd really like to leave your audience with is, you can make a difference, because you care about the people you work with. You can make a difference because you understand how important it is for people to play and get to know each other. You can make a difference because it only takes one person to stand up and be brave, you can make a difference. [END OF INTERVIEW] [00:26:20] PF: That was Scott Novis talking about how to improve your life by adding fun and games to the mix. If you'd like to learn more about Scott, download a free fun committee toolkit or follow him on social media. Just visit our website at livehappy.com and click on the podcast link. A reminder, we still have some great deals on our exclusive Live Happy merch. Through January 14, you can visit the Live Happy store and get 20% off everything in the store. Just enter the code happy2022. That is all we have time for today. We'll meet you back here again next week for an all new episode. And until then, this is Paula Felps, reminding you to make every, day a happy one [END]
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A group of colleagues celebrating

The ‘FUN’damentals of Connecting With Scott Novis

If you’re looking to lead a healthier life this year, it’s important to make sure you’re getting your recommended daily allowance of fun. And this week, host Paula Felps talks with Scott Novis, a former Disney executive and founder of Bravous, a company that helps businesses improve employee experiences through live and virtual games. He shares how he uses fun and games to create happier workplaces — and how you can use those same ideas to deepen connections and create more fun at home. In this episode, you'll learn: Why it’s important to carve out time for fun. How to start a fun committee — and why it matters. Tips for creating better connections through fun. Links and Resources Website: https://www.scottnovis.com LinkedIn: @scottnovis Download Scott’s free Fun Committee Toolkit here. Follow along with the transcript by clicking here. Don't miss an episode! Live Happy Now is available at the following places:           
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A brain with colored regions

Coaching Your Brain for Happiness With Joseph O’Connor

It’s the start of a brand-new year, and many of us use this time to set new goals. This week’s guest tells us how we can use neuroscience to coach our brains for happiness. Joseph O’Connor is co-founder of the International Coaching Community and author of 19 books on coaching, training, and neuroscience. His newest book, Coaching the Brain, offers insights into how you use brain coaching techniques and emotional intelligence to create a happier, more fulfilling life. In this episode, you'll learn: The difference between brain coaching and therapy. The importance of memories in being happy. What it means to become “well-stressed.” Links and Resources Website: coachingthebrain.com LinkedIn: @josephlambent Facebook: @jospeh.oconnor.coach Don't miss an episode! Live Happy Now is available at the following places:           
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A person watering himself

Embracing Radical Self-Care With Shelly Tygielski

Making the world a better place and helping those around us begins with change from within. And this week’s guest, Shelly Tygielski, gives us the blueprint on how to do that. Shelly is the author of the new book, Sit Down to Rise Up: How Radical Self-Care Can Change the Community. She joins host Paula Felps to talk about how each of us can create profound change in the world if we first turn inward and care for ourselves. In this episode, you'll learn: How each of us can become an agent for social change. The power of showing up and making incremental change. Why a commitment to self-care is the best way to help others. Links and Resources Instagram: @mindfulskatergirl Facebook: @shellymeditation Twitter: @shellytygielski YouTube: @bentleyangel LinkedIn: @shellymindfulness Don't miss an episode! Live Happy Now is available at the following places:           
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Two people shouting love from afar

Creating a Pandemic of Love With Shelly Tygielski

When the pandemic began last year, traditional ways of volunteering and helping others disappeared. This week, host Paula Felps sits down with Shelly Tygielski to learn how this Florida mom and meditation teacher brought people together by creating a pandemic of her own. Shelly came up with a plan to connect people who needed help with people who were eager to give help. Her efforts went viral, kicking off what became known as Pandemic of Love — a global, grassroots, mutual aid organization that, within one year, had matched more than 1.5 million people and had allowed donors to directly give $54 million to those in need. In this episode, you'll learn: Where the idea to create the Pandemic of Love came from. The profound benefits of helping others in your community. How you can be involved in this viral movement. Links and Resources Instagram: @mindfulskatergirl Facebook: @shellymeditation Twitter: @shellytygielski YouTube: @bentleyangel LinkedIn: @shellymindfulness Follow along with the transcript by clicking here. Don't miss an episode! Live Happy Now is available at the following places:           
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A woman deep breathing

Transcript – Harnessing the Power of Your Breath With Josh Trent

 Follow along with the transcript below for episode: Harnessing the Power of Your Breath With Josh Trent [INTRODUCTION] [00:00:02] PF: Welcome to Episode 343 of Live Happy Now. No matter where you are right now, we're all doing the same thing, breathing. And this week, we're going to teach you how to do it better. I'm your host, Paula Felps, and this week, I'm joined by Josh Trent, the founder of Wellness Force Media, host of the Wellness Force podcast, and creator of the BREATHE: Breath & Wellness Program. Josh has spent the past 19 years as a trainer, researcher and facilitator, discovering the physical and emotional intelligence we need to thrive in today's modern world. He's here with me to talk about how our breath affects our physical and mental well-being, and offer timely tips for using your breath to get through a hectic holiday season. Josh, welcome to Live Happy Now. [00:00:48] JT: Thank you for having me, Paula. [00:00:51] PF: We are talking about something that we think we all know about, which is breathing. But even though it's something we do from the time that we're born, I was surprised as an adult to find out how little I actually knew about breathing. So before we dive in and get our master class from you in and breath work, can you explain what it is? [00:01:12] JT: So breathing is a lot like meditation. But the difference between breathing and meditation is breath, work and breathing, it's this skill that you cultivate over time. But unlike meditation, really what breathwork is, is, it's an active form of clearing your mind and centering your body that is going to produce immediate feedback. And this is the key differentiator. So this is what lets go of stress and to calm the monkey mind is really important to literally change the way that your body responds or reacts to stress coming in. I like to say that breath work is the only autonomic or automatic lever that we can pull that actually can modulate our stress. [00:01:51] PF: And it's such an incredible tool, because we're using it whether we realize it or not, when we start rapid breathing in anxious situation. So we're kind of doing it in the dark side of the breathing. So we're using our breath regardless of whether or not we realize it, is that correct? [00:02:07] JT: Absolutely. The challenge that we all deal with is that most of us – And if you look at many of the PubMed studies and scientific research, most of us are breathing incorrectly. And I know for first audio, people might be like, “Wait, what do you mean I'm breathing wrong? I breathe all day long.” [00:02:22] PF: I've been doing it for years. [00:02:24] JT: Yeah, I'm breathing right now. But the key is, we are adaptive creatures. We are adaptive human beings. And so whether you're spiritual or scientific, you don't need a report card to know that when you do breathing and breath work properly, you feel different. You are more happy. You have less anxiety. You have less depression, right? Anxiety is a focus on the future. Depression, rumination on the past. So what brings us to the current moment doesn't mean that we're on a cliff, wearing a white robe, chanting. What brings us to the current moment is the way that we can modulate with our autonomic nervous system, and we can get into that, how our breath can help us modulate our stress and really melt away the stress, because stress is essentially energy. And emotion is energy in motion. So when we have energy that is stuck in the body, literally and figuratively, the best thing we can do is breathe. Because we can actually start to modulate and remove, let go have that stress without having to take a pill, without having to do something unhealthy. So it's a really wonderful tool that I personally have been using for the past seven years. And there is a deep, rich scientific body about the benefits of breathwork as well. [00:03:31] PF: Yeah. I want to dive into that. But I'd like to hear more about your journey as well. How did you discover this? What was it that drew you to it? [00:03:39] JT: You know, what drew me to the breath was my own anxiety. So I was actually born, and my mom struggled with manic bipolar. And so for anyone that's dealt with that personally or even familiarly, when you have a headquarters as a child that is not safe, or maybe vacillates, or changes, the challenge is to feel safe in your own body. And so breathwork is a very somatic practice. And when I found it, I was actually working with a guy named Mark Devine. He's an ex-Navy SEAL commander. And I was doing some breath work with a bunch of special operations people at a conference. And I could not imagine seeing this with so many tears as I had. I started crying. I didn't know what was going on. It was just like a tremendously surreal experience. And I later found out that our tissues literally store energy. And you can look at Bruce Lipton's work, or even Joe Dispenza’s work. Our issues are where we store – Really, they're stored in the tissues. Our issues are stored in the tissues. So when I was moving that chi, or that prana, that energy that we call here in the West, through breath, I actually was able to have a cathartic process in the breath, and I was hooked. That was 2015 or so. And since then, it's just been a deep dive for myself personally and for my global students as well. [00:04:53] PF: Yeah, you've done a tremendous job of building this up in such a short time, and you're such an excellent presenter of what it does. So let's get into that. Let's talk about and start with our physical state, and talk about what using our breath can do for our physical well-being. [00:05:09] JT: So one of the best ways that I describe this, maybe if somebody is just starting their breathwork practice. Your diaphragm – So we'll go to the physiology first. The benefits of breathwork, starting with the physical state, is that when it comes to well-being, we have a very ancient system, and it's called the vagus nerve. The vagus nerve attaches all the way from the back of the cranium, all the way down the spine, and it innervates around what's called our enteric nervous system. And also, it has nerve endings in our diaphragm. So the beauty of doing conscious connected breathing, which is what we teach in our BREATHE: Breath & Wellness Program, when you breathe properly, with the right muscles, the right technique and the right posture, you start to do what's called vagal toning. You tone your vagus nerve. The primary function of the vagus nerve – It has many functions, but one of its primary functions is to modulate our parasympathetic and our sympathetic branches of that autonomic or that automatic nervous system I was talking about. So whether you're a scientist or not, basically, there's two sides of this nervous system. One of them is fight and flight, one of them is rest and digest. So when we have a proper use of breathwork, through the diaphragm, we are literally physically pushing on those nerve endings that tone our vagus nerve, which allows us over time to have what's called more vagal tone. The higher we have vagal tone, the more adaptive we are, the more resilient we are as human beings, as men and women, to stress. And so that's just the primary function of breathwork. But the ancillary benefits are so beautiful. Not to mention just being in the current moment, which is the best place ever. But there are certain things that breathwork can do like increasing nitric oxide. Respiration, by the way, 70% of how we cleanse the body of toxins is through breath. The other 30% is bladder and bowels. So this nitric oxide stimulation, this also helps protect the cells from oxidative stress. Now, this is a type of stress that's oxidative for the reasons that our body ages faster when it appears in larger quantities. So reducing oxidative stress through breath holds. This is what has been shown to reduce this process, to literally slow the aging process. And then the last thing I'll mention is it's really freedom from the stress of the default mode network. The default mode network is a very ancient system that's also tied in to the amygdala. The amygdala communicates with that vagus nerve that I mentioned before. So when we're doing our conscious connected breathing, and we're pushing on those nerve endings, and we're doing our diaphragmatic breathing and our belly breathing, essentially, the default mode network gets turned down. The volume of that mental access in our brain gets turned down. Now the default mode network is it's a part of our brain, it's the prefrontal cortex, the posterior cingulate, and also the amygdala. This is what activates when you're trying to do a myopic task. So if anybody out there has ever felt like, “Gosh! I literally can't focus. I have brain fog. I can't seem to finish my report. Or I can't seem to focus at work.” Promise, from me, and 1000s of people that have done this breathwork for a program, it's the only way to really send to yourself without caffeine, without drugs, without all these things that really aren't always needed in the current moment. So those are some of the physiological benefits, the default mode network, the vagal toning. And really getting us here right now, which is where all the good things happen anyways. [00:08:36] PF: And what is the proper way to breathe? If someone's saying, “Okay, I'm in my car right now, and I'm breathing wrong.” And maybe they're feeling a little tense, or maybe they just know they're going into a meeting and they're going to feel tense. What is the proper way to breathe? How do we start this? [00:08:52] JT: So I'll give an analogy and then I'll go right to your question. The analogy is this, if anybody out there is parents – And, Paula, I don't know if you have children, or if you have maybe cousins, or nieces, or nephews at all. [00:09:03] PF: I have nieces and nephews. [00:09:04] JT: Great. So you know that when a child is very young, children are very happy. They haven't had a lot of life that is experienced for them to believe that they're not safe or that they're not happy. Look at how children breathe. The answers are always found in nature. When you have a child and that child is two years or less, they naturally breathe through their nose. Now why is that? Right? Why is it when a child breathes through their nose that they're happy? It's because that is how nature designed us to breathe. And I tested this, by the way. I have a five-month-old son. I plugged his nose really quickly and he started to choke. And it validated – Of course I let go after a second. [00:09:46] PF: Yeah, I’m assuming. [00:09:46] PF: I wasn't choking my son or anything? But I noticed that because it validated all the scientific literature that I had researched in creating the program and I thought, “Wow! If it's good enough for my child, it's good enough for me.” And when we breathe properly through our nose, everyone should be inhaling smoothly through their nose. And we can try this right now. If you just release your jaw, wherever you are – It's totally safe to do this while you're driving. We're not going to do a deep cathartic process. Wherever you are, roll your jaw around five to six times. So roll your jaw around five to six times and just release any pressure you feel in your jaw. We carry a lot of stress in our jaw. Roll your neck around a few times, keeping your eyes on the road, being safe. And just feel for a moment that all the stress you carried on your eyes, on your cheeks, on your jaw, and your neck and shoulders, just let that go. Take as much time as you need. And I want you to practice doing with me right now six, circular, conscious, connected breaths. Imagine there's a balloon behind your belly button. Every time you breathe in through your nose, I want you to fill a balloon behind your belly button. So let's just do one together now. Inhale through your nose, fill a balloon behind your belly button. And let it go. When you let it go, you obviously naturally let it go through your mouth. Let's do two more together. Watch your belly go out as you breathe in through your nose. Inhale, belly goes out. Exhale, belly falls. One more time. In through your nose, and breathe out. Now doing that six times without a stop at the top or bottom, that is called a conscious connected circular breath. When you breathe conscious and connected, and you fill your belly, like there's a balloon inside of it, you actually are pushing on those nerve endings that we talked about when it comes to the vagus nerve and vagal toning. So that is the number one way that we can all learn how to breathe. Now from there, that's the baseline, obviously. And there's lots of postural techniques, and training, and training the right muscles, and training the right posture, how you sit, how you stand. But the beginning of it all is actually identifying, “Am I a horizontal breather? Or am I a vertical breather?” Or this is the third, am I a reverse breather? So I learned this from Dr. Belisa Vranich. She is a very renowned specialist. She wrote Breathing for Warriors. I was one of her students. And in my journey, I found that a lot of the clients I would work with, they actually had, Paula, a reverse breathing pattern. Now the best way to know that is remember when I was guiding us there through those circular breaths, if you take a breath in, if you're breathing in through your nose, and your bellies going flat, you're a reverse breather. [00:12:29] PF: Oh, no. I'm a reverse breather, Josh. [00:12:30] JT: Okay. Well, then we would need to work on that if you're one of my students. So what we want to do is when we breathe in through our nose, as we inhale through our nose, we want our belly to fill. So inhaling through the nose, belly fills. Exhaling through the mouth, belly collapses. And it doesn't matter your state of health. Everyone can do this slow conscious connected breathing. So that's a great place to start. And then also, what we talked about in the program, is identifying if you're a vertical or a horizontal breather. Vertical breathers, they raise their shoulders when they breathe. They're breathing into their neck in their collarbones. They're literally bypassing. They're shutting off all the health benefits of doing that belly breath and really breathing through the diaphragm. So that's a really great starting place as far as how do we breathe correctly? And I'll tell you, I guarantee somebody said, “Hmm, I'm probably not breathing correctly right now.” So that's a good starting place. [00:13:22] PF: And how much time do we need to spend on this? Is it something we like to have a practice if we're going to do a breathwork practice? Because, honestly, let's face it, it's like, “Okay, if I can choose learning to breathe versus learning to meditate, this is way easier and faster.” So how much time do we need to invest in it? And is this something we work on daily throughout the day? How do we do this? [00:13:46] JT: I found that when I traveled the world, I went to Copenhagen for 30 days. I trained heavily for a month there. I went to Sedona. I went to Costa Rica. I went to Arizona. I mean, I traveled around. And I learned from all these masters, both ancient styles and contemporary. And what I found was, you can do breath in 3, 5, 7 or 10 minutes a day. That's all you really need to start getting these benefits. A lot of what has been popularized, Paula, is this cathartic breathing. And I'm sure maybe we've seen it online where there's people like breathing really heavy and their bodies are flailing around. That's fine. I think there's a time and a place for that. And I definitely recommend that people do it with a qualified practitioner. But when it comes to the other two phases of breath work, one of them is acute breathwork and the other one is meditative, or proactive. Acute breathwork can be done in one to three minutes. You do not need more than one or three minutes to do a very specific style of breathing. And there's many, many, many that we talked about in the program, because so many people deal with different varieties of stress, anxiety, stage fright, relationship, things like this. There's breathing for sleep. There's breathing for creativity. There's breathing to ground you. There's breathing to bring you up into your creative center in your brain. But everyone, everyone can do the acute style breathing in about one to three minutes. Obviously, that second phase is a little bit longer. Some of the practices that we have guided in the program are more around seven minutes. And then some of them lead up to actually 21 minutes. And I'll say this, if you have trouble meditating, the best and most powerful thing you can do is learn how to breathe properly for three minutes with the acute, and for maybe 7 to 10 minutes with the proactive, or the wellness breathing. That's the most powerful thing you can do for people that can't meditate is actually learn breath work first. Because as you learn the breath work, you'll be able to be more still, and you'll be more clear, and then you can meditate. [00:15:40] PF: And so we know it's doing great things for us physically. And we know in that moment, it releases that stress. What does it do for us long term? And how does that affect our emotional state? [00:15:52] JT: So the major impact of this is we'll go back to the default mode network. And there was actually a study done, and I can link this for the show notes here, and it's titled Default Mode Network, Meditation, and Age-Associated Brain Changes. What can we learn from the impact of mental training on well-being as a psychotherapeutic approach? And what they found was the default mode network showed a high level of simultaneous activation during rest, while their activity diminishes during the performance of goal-directed tasks. In other words, we were able to be in the present moment when we're consciously practicing this breath work over time. As you know, the default mode network is a scanning mechanism. And so if we are constantly in a state of stress, we're constantly scanning. We have elevated cortisol. We're in that sympathetic branch of the nervous system. And the default mode network is totally lighting up. So what we all have to realize is not only does the science show us that, obviously, increased presence over time will lower cortisol. It'll lower blood sugar. The number one thing that I've seen in my practice, and also in almost 20 years now in the wellness industry, it's not that people want to be losing weight, and letting go of weight both emotionally and physically so they can be happy. It's actually about gathering all the tools to be happy first, and then the weight, it just melts away. It literally goes away on its own. So to paraphrase, you don't lose weight to be happy. You first cultivate happiness to let go of weight. And that is the biggest long-term health benefit of breath work. It lets go of physical. And most importantly, it lets go of emotional weight. [00:17:31] PF: We've had so much focus on health in the last couple of years, people really being concerned about how to improve their health. And this is such a simple, but effective and meaningful way to improve your physical and your mental well-being. [00:17:46] JT: It really is. And honestly, it's tattooed on my body. It's “Se posso respirare, posso scegliere.” And what that means in Italian is, “If I can breathe, I can choose.” And I got that tattoo because when I was struggling with my anxiety back in 2015, 2016, I really needed something that didn't come in a pill. I wanted something more natural. And I was like, “Well, what's it going to be?” I too, went down the path of meditation, Vipassana meditation, sitting for 10 days in silence. And these are great things, but they're not accessible for everyone. Every human being, once they learn the fundamentals of how to sit, the muscles involved, the posture, the breathing techniques. Once you learn it, it's yours literally forever. And I guess that's the most powerful thing that comes from learning the breath, because the breath is your ally. It's your friend. Whenever we can breathe, we can choose. We can choose to show up loving. We can choose to show up happy. But what do we do, Paula, when we're stressed? We hold our breath. We go “Hmmp!” right? And we stopped breathing. So when we're not breathing, we can't choose anything, because all we're focused on is the feeling of stress inside of our body. [00:18:52] PF: Yeah. And I feel like a lot of us have been holding our breath for about two years now. [00:18:57] JT: Exactly. [00:18:58] PF: And that brings up another point, where we're in the middle of the holiday season. And there's, once again, a lot going on. And already, holidays were already stressful enough. This is kind of adding another layer. So your advice, people who are facing the holidays, whatever it is they're going through, what's your advice for them to be able to take a breath and get through this feeling better. [00:19:20] JT: Find a space in your home, where you live, on your land, in your car, somewhere. find a space that you create a little nook for yourself. It could be in your master bedroom, It could be in your kid’s room. Well, maybe not in your kid's room. But it's going to be somewhere where you know when you go there, that you can sit, you can be with yourself, and you can melt away what you're feeling. Because what you're feeling, and I'll say this from my own personal experience, you are not your anxiety, you are not your depression. You are experiencing anxiety. You are experiencing depression. But energy in motion is described as emotion. So if your experiencing an emotion of depression, or sadness, or anxiety, it's the pain teacher. It's you yourself. It's the lessons of life of a higher power, if you hold on to one, wanting to wake you up. Wanting to point you in the right direction of your own healing. So don't run from these feelings. The worst thing we can do, Paula, is to run from our feelings. The most powerful thing we can do is create a safe space in our home, create a little nook, and start to do this breath work once a week, then twice a week, then three times a week, then maybe seven days a week and multiple times depending on your level of stress. That is the number one thing you can do in this holiday season. I've done it myself, right? In-laws aren't always the easiest to deal with. Go into the next room, find your space, use a guided practice, like we haven't – There's many guided practices in the program. They are for different emotional states. One of them that I find is the number one that people write in about is the feeling of overwhelm. And overwhelm is actually you just needing a break. It's just you needing a rest? Well, if you don't have a lot of time, and maybe you only have 20 minutes or less, or maybe three minutes, you find that space in your home, you find that safe space, and you go there and you give yourself that gift of breathing properly. So you can start to increase your vagal tone, all these physiological benefits we talked about. And I guarantee you, when you're done, you will feel so much better. And you'll be able to live more happy. I mean, that's really what your show and what this movement is all about. [00:21:25] PF: I appreciate you sitting down and talking with me today. You have so many great resources we're going to direct our listeners to. You've got a fantastic website. As you mentioned, you've got your own podcast. And I know that we all have a lot that we can learn from you that we could never fit in a 30-minute podcast episode. So thank you for sharing this time with us and helping us start on this journey. [00:21:45] JT: Paula, it's been a pleasure. And I know we're at holidays. And for a lot of us right now, we've had a lot of changes. So I just want to offer this gift. If anyone is feeling inspired, just use a code, use a discount code. It's a holiday code. It's holiday25. And holiday25 will get you 25% off of the program at breathwork.io. So that's my gift to everyone. [00:22:07] PF: Thank you. [00:22:07] JT: I'm doing that because it's really important that we all use this tool. And I want to make it more applicable to everyone. I'll tell you, it's already inexpensive enough, but you're going to love the extra saving. So holiday25 at breathwork.io. [00:22:20] PF: That's terrific. And we'll put that code on our page as well. So if someone's in their car and it's like, “Oh, what was that?” They can just hit the landing page and use that. [00:22:30] JT: Wonderful. It's been a pleasure to talk with you. Thank you for the beautiful questions. And I trust that we all will breathe easier after this conversation. [00:22:38] PF: I know I will. Thank you so much. [00:22:40] JT: Thanks, Paula. [OUTRO] [00:22:45] PF: That was Josh Trent talking about how to use breath work to improve your physical and emotional well-being. If you'd like to learn more about Josh, listen to his podcast, get a free wellness guide, or learn more about his program, visit our website at live happy.com and click on the podcast link. And as we continue this holiday season, Live Happy wants to make your holiday shopping easy. Visit our store at livehappy.com and check out our new live happy beanies and hoodies, because giving happiness is always in style. We offer free shipping on orders of $75 and more. And if you use the code LIVEHAPPYNOW, you'll get 10% off your entire order. So check us out and start checking off that gift list. That is all we have time for today. We'll meet you back here again next week for an all new episode. And until then, this is Paula Felps reminding you to make every day a happy one. [END]
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