I came across a fascinating and inspiring article last week in the New York Times (Using Meditation to Help Close the Achievement Gap by Norman E. Rosenthal, M.D.)
The article discusses how certain poor inner-city schools in the US struggle with issues like attendance and quality of education, and are trying new ways to close the gap between these inner-city children and the wealthier suburban students. Students in those inner-city schools experience a lot of stress, because they are dealing with ‘factors like poverty, deprivation, lack of steady parental input, physical danger and constant fear,’ (see NY times article). These stressful factors are a main contributor preventing them from learning.
The principal of a San Francisco school in a troubled neighborhood implemented a program to try to combat these issues. He introduced a ‘Quiet Time’ program. Students had to do 2 mandatory daily sessions of 15 minutes in which they were given the option to either do a meditation (which they were taught) or another silent activity such as reading.
Other schools followed suit, and the results were very encouraging; ’reduced stress, increased emotional intelligence, reduced suspensions, increased attendance and increased academic performance.’(see NY times article).
Why do I find this article so fascinating? It very much ties into what we cover in our workshops and trainings and what’s been written about emotional intelligence (EI or EQ), and in large part it comes down to breathing.
In order to function, the brain needs breath. The brain uses about 20% of the breath intake, and it uses that breath to control both basic and complex functions of the brain. However, the brain first assigns breath to various basic functions (such as breathing); the functions that keep you alive. Any remaining breath is then allocated to activate other complex functions of the brain, such as thinking and managing your mood etc.
Most of us take short shallow breaths during the day. Shallow breathing “deprives your brain of oxygen, which can lead to poor concentration, forgetfulness, mood swings…..Shallow breathing handicaps your ability to self-manage.” (Travis Bradberry & Jean Greaves; Emotional Intelligence 2.0)
Activities like meditation or silent time are stress-reducing and usually results in a fuller breath. This in turn influences the communication between the limbic system (where we experience emotions) and the neo-cortex (rational, logical thinking) of your brain. That interaction between the two parts of the brain is “the physical source of EI” (Bradberry). This interaction is important because it allows us to not let our emotions take over, and increases the effectiveness and efficiency of our decisions and actions. Because our limbic system is much older, our brains are wired to make us emotional beings; our first reaction will usually be an emotional one.
However, reacting purely from your emotions doesn’t always allow for effective decision-making, and in order to make the most effective decisions our neo-cortex system has to be involved in the decision-making process as well. It’s all about controlling the thoughts after you have an emotional reaction.
So why focus on EI? It can greatly benefit you in your personal and professional life. Time and time again, studies show that performance in various types of jobs is highly influenced by EI (or EQ). EI is the source of a range of important skills such as stress tolerance, trust, communication, empathy, flexibility etc. Studies have even shown that every point increase in EI actually increases your salary significantly.
Having a fuller breath will strengthen your self-management; an important component of Emotional Intelligence. Self-management is a vital tool to understand and be aware of your emotions in order to consciously manage and understand your behavior.
In our leadership presence and non-verbal communication workshops, we share a tool for self-management; the Toolbox. In the toolbox you learn to go back to ‘neutral;’ a state where you are not acting purely on your emotions, and where your body has a grounded, and aligned structure so that you are energized, focused, engaged and have more choices to express yourself. The toolbox allows you to be in the moment; in the here and now. It gives you the ability to become a better listener (both to yourself and others), to find your own strength, and to make the decisions you really want to make.
Breath is one of the four main components of our toolbox. It’s a way to tackle your stress and not let emotions take over; unless you want them to!
The main point is; the choice will be yours. By having a fuller breath you will have more control of the communication between your limbic system and neo-cortex, and be able to take care of yourself and self-manage. And all just because of a couple of nice deep breaths!
By having time to reflect (quiet time) students made different decisions than before. The students were able to self-manage; leading them to make different decisions; decisions that were more beneficial for themselves, the school and society at large.
Both in our personal and work life we are constantly communicating, and emotions will often come up. Breath and reflection are crucial tools to deal with those emotions and help you to connect more with others and also to take the actions that you really want to take. It’s an essential tool as a communicator, and will make you that much more effective at work and in your personal life. I see it happen time and again during our trainings; once the participant does the toolbox, they look taller, more present, and have a fuller breath.
Yoga was part of our curriculum during my graduate school at the Old Globe in San Diego, and our exceptional teacher, Gerhard, would always say ‘keep breathing’ in his German accent.
I will never forget that when the very non-agile me was finally able to touch my toes during a pose, I screamed out in delight “I love you Gerhard!” Without missing a beat, he replied ‘I love you too, keep breathing.’
Truer Words Were Never Spoken.
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