July 15, 2018

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Relax and Breathe The Bogart McBags Style

Gary Stauble’s 2 Minute Coaching

This monthly article gives you quick, easy-to-implement ideas on various subjects. This month’s article has to do with the lesson I learned on how to relax from my pug, Bogart McBags.

Recruiting is an adrenaline based business

Successful recruiting is based on hard work, speed and the tenacity to lead people through the often turbulent hiring process. This adrenalized process is what makes recruiting an exciting adventure most of the time and a nerve jangling ride when things go wrong. To truly be fulfilled in your work, and to manage stress, you need to have practical methods for “resetting” your emotions and for staying focused during the day.

I’m a big fan of techniques that take just a few minutes and that can be done from anywhere. Learning to get into a calm, creative, productive headspace in just a few minutes is possible with a breathing technique I learned a few years ago. Before I tell you how to practice the technique, let tell you what I learned about stress-free living from my pug.

Bogart McBags - Zen Master

My Pug, Bogart McBags has taught me many things in her 13 years on this planet (yes, "Bogart" is a girl). One of the most valuable lessons has been the value of true relaxation. Bogart sleeps or stares listlessly about 20 hours a day. She has no worries. No fear of the future or guilt from the past. She is a true Zen master.

Sadly, I'll never be able to match her profound sloth or spiritual calm but I have learned a very effective breathing technique that I practice 3 or 4 times a day. It takes about 90 seconds and produces immediate results.

The Relaxing Breath

I learned this technique from Dr Andrew Weil: Inhale through your nose quietly and exhale through your mouth noisily, exhaling around your tongue (it helps if you purse your lips). The sound you make when you exhale is a kind of “whoosh”. Try that a few times so that you get comfortable with exhaling through your mouth and around your tongue.

Begin the relaxing breath by exhaling through your mouth completely. Then inhale quietly through your nose to a count of four: hold your breath for a count of seven; and exhale through your mouth for a count of eight. Repeat that for a total of four breath cycles. What is important here is the ratio of four, seven, and eight for inhalation, hold, and exhalation, respectively. The amount of time you spend doing the four breath cycles is not as important as that ratio.

Your exhalation must last for a count of eight, so resist the temptation to blow it all out in the first two seconds. Let out a slow, measured breath; then repeat the cycle again. At the end of the four breath cycles, just breathe normally without trying to influence the breath, and notice how you feel.

To reap the long-term benefits of the relaxing breath, do a minimum of four breath cycles twice a day, after a month, you can increase the number of cycles to eight, at least twice a day- but never do more than eight breath cycles. This is a very powerful technique, and it has profound effects on physiology.

How to use the relaxing breath at work

After you have worked with this exercise for some time, you can begin to use it in a variety of ways. If something upsets you, for example - a client speaks to you harshly or someone cuts you off in traffic – before you react, do the Relaxing Breath. Use it before you start your calls in the morning to get into a focused state. Use it when you’re feeling frazzled to calm your nerves and think more creatively. This exercise has a cumulative effect - the more you do it, the better it works. Try practicing at least two times a day and see if you can feel its calming effect.

- Gary Stauble

Gary Stauble is the Principal Consultant for The “Recruiting Lab”. He offers several Free Special Reports on his website including, “$1 Million Time Management”. Get your copies now at His new website is called, “Done By Noon” and is focused on Time Management & Lifestyle Design training. You can get his new Report, “3 No B.S. Strategies for Increasing Productivity” at www.DoneByNoon