INDEX
A
abdominal breathing, 85
achievements, acknowledging current, 71
actions, intentions and the purpose of your, 61
adapting to constant change, breath and, 217
addiction,
Generation X and digital, 115
millennials and digital, 115
addiction to social media, 10
aging, chronic stress and the effects on, 116
alertness, breath retention and, 93
almond milk, homemade, 168–169
alternate nostril breathing, 80, 82, 89–90, 104–105, 215
amygdala, breathing and the effects on the, 83
anxiety,
digital connection and, 111
anxiety and emails, 115
appreciation, learning to have, 102
apps, mental fatigue from checking, 109
arm raises as part of your morning routine, 144
aromatherapy
and brain functions, 148
as part of your morning routine, 147
boosting your mood and energy with, 149
attaching thoughts to your breath, 83
attributes, cultivating personal, 102–103
authentically connecting with customers, 204–205
authenticity and mindfulness, 174
automated breath, 78
avoiding sabotaging behavior, 38
awareness of your mind–body connection, the, 48
B
balance of being present, the, 71
bee breath, see bumble bee breath
behavior,
avoiding sabotaging, 38
digital overexposure and, 123
self-awareness and observing your, 26
beliefs,
manifesting, 48
the absence of, 58
belly breathing, 85
benefits, wellness, 174
big picture goals and planning, 71
blue light exposure from electronics, 136–137
body,
intentional breaths and connecting to your, 78
smartphone usage and the effects on the, 121–122
body image, negative impacts on respiration and, 85
boundaries, technology and setting, 9
brain,
healthy habits and rewiring your, 118
brain chemistry, technology and the change in, 123
brain fog,
digital connection and, 111
self-awareness and, 215
taking deep breaths to relieve, 112
brain function
and your in-breath, 14
and aromatherapy, 148
brain health, digital wellness and, 133
brain stimulation, negative effects of constant, 111
brainstorming, connecting with colleagues and, 125
building company culture, 62–63
business,
business
opportunities in digital wellness, 132–134
owners and intention, 63
business partners, sharing your intentions with, 60
business relationships, building long-term, 23
business scenarios, visualizing your dream, 214
business sector, change in the, 217
C
caffeine and your mind–body, 42
cat pose stretch as part of your morning routine, 144–145
celebrating small milestones, 71
change, breath and adapting to constant, 217
changes, making self-generated, 52
changing
perspective, the benefits of, 69–70
your breath, energy and, 39
character traits, gaining insight into your, 37
check-ins, self-awareness, 40–43
choosing your thoughts, 2
chronic stress
and concentration, 116
and learning, 116
and shallow breathing, 80
and the effects on memory, 116
clarity,
breath and achieving, 15
goals and, 68
intention and, 63
intention setting and, 100
optimizing, 50
clearing your mind
and consciously unplugging, 109
with visualization, 55
closing your eyes, the benefits of, 52–53
cognition, olfactory stimulation and, 148
cognitive
abilities and time of day, 155
function and self-awareness, 112
preparation and mindfulness, 201
cognitive behaviors, habitual screen time and, 107
cognitive function, food and drinks that improve, 160
collaboration, connecting with colleagues and, 125
colleagues, sharing your intentions with, 60
collective energy at work, 175
comfort zone, working out of your, 195
communicating with your brain, 23
communication, difficulty with, 98
communication
and inner strength, 15
and positive intentions, 15
company culture, building, 62–63
company culture
and self-awareness, 64
of compassion, a, 186
compassion,
a company culture of, 186
breath and achieving, 15
concentration, chronic stress and, 116
confidence,
breathing into, 69
building your, 21
creating your own mantra for, 214
negativity and, 30
connected lifestyle, structure of your, 109
connection
and enhanced breathing, 10
and positive intentions, 10
conscious
breathing, 1
reflexive habits, 107
consciously unplugging to clear your mind, 109
constant change, breath and adapting to, 217
counterproductive thoughts, getting rid of, 31
cow pose stretch as part of your morning routine, 144–145
creating your own opportunities, 68–70
creative
ideas and idleness, 127
mindset and thinking outside the box, 68
creativity,
breath and achieving, 15
having a clear mind for, 100–101
optimizing, 50
your connected lifestyle and, 109
creativity and success, 126–128
crisis, transformation because of a, 217
culture, building company, 62–63
customers,
authentically connecting with, 204–205
sharing your intentions with, 60
customizing breath with multipliers for empowerment, 79–81
D
daily routine, making changes in your, 9
damaged relationships, 5
decision making, identifying what motivates, 27
decisions and negative dialogue, 28
decisive mindset, breath and your, 72
deep breathing,
different terms for, 85
experiencing the full benefits of, 85
deep breaths, benefits of, 31
depression, digital connection and, 111
destructive patterns, becoming self-aware of, 29
determination, optimizing, 50
detoxification and your lungs, 18
detrimental habits, becoming self-aware of, 37
diaphragmatic breathing, 85
digital connection, overextending yourself with, 210
digital
detox, 132
distraction, 25
lifestyle habits, 105
well-being, 10
Digital Wellbeing initiative, 130–131
managing your, 215
disappointment, acknowledging, 99
distractions,
managing your, 152
technology and, 129
doubt, the limits of, 5
downtime, your brain and the importance of, 111
drinks that improve cognitive function, 160
E
electronics before bedtime, 136–137
email, metal fatigue and checking, 109
email versus phone calls, 113
emails
and anxiety, 115
and stress, 115
during your morning routine, 140–141
emotions,
managing, 9
manifesting, 48
noticing your, 214
employee stressors, the most common, 182–183
employees,
sharing your intentions with, 60
empowering thoughts,
breath practice and, 67
nourishing the brain with, 50
pairing breath with, 50
empowerment, customizing breath with multipliers for, 79–81
empowerment for success, 213–214
endorphins, deep breaths and the release of, 31
energetic shift, recognizing when you need an, 31
energizing green juice, 164–165
energy,
aromatherapy and, 149
breath retention and, 93
consciously changing your breath and, 39
digital wellness and, 133
learning to sense negative, 31
living in positive, 31
losing control of your, 109
negative, 1
negativity and, 30
self-awareness and observing your, 26
three deep breaths and shifting your, 2, 19
training to live in your highest, 9
transformation of, 28
energy
and multitasking, 108
and shallow breathing patterns, 17
in the morning, 158
enhanced breath and energy, 39
enhanced breathing, connection and, 10
enhanced breathing and negative thinking, 8–9
enhancing your breath, 18
entrepreneur, definition of an, 6–7
entrepreneurs, vulnerability of, 16
environment, creating your own, 51
etiquette, observing meeting, 36–37
excitement versus stress, 74
executive presence and self-awareness, 183
eyes, the benefits of closing your, 52–53
F
fast-paced people and breath, 8
fear,
negativity and, 73
the limits of, 5
foods that improve cognitive function, 160
forward fold stretches as part of your morning routine, 144
full stress response, lack of a, 6
future-based thinking, 72
G
Generation X and digital addiction, 115
goals,
planning and long-term, 71
setting intentions after knowing your, 59–62
goals and clarity, 68
good health, the value of investing in, 183–185
gratitude,
being in a moment of, 71
gratitude for simple things, having, 73
gratitude journal, 103
green juice, energizing, 164–165
gut instinct, 39
advantages of having a strong, 97–98
H
habits,
conscious reflexive, 107
rewiring your brain to form healthy, 118
unconscious reflexive, 107–108
habitual behavior, digital overexposure and, 123
happiness, personal attributes and, 102–103
happy place, visualizing your, 55–56
health,
negative impacts of technology on, 129
technology and the impact of your, 110
the value of investing in good, 183–185
health and the effects of technology, 9
healthy habits, rewiring your brain to form, 118
heart, chronic stress and effects on the, 116
heart openers as part of your morning routine, 145–146
high-quality relationships and self-awareness, 29
highest energy, training to live in your, 9
hippocampus, breathing and the effects on the, 83
hormones, dispelling stress, 6
humanity in tech-driven businesses, 174
I
idleness, the benefits of, 127
immunity,
breath retention and, 93
chronic stress and the effects on, 116
in-breath, brain function and, 14
independent employees, the benefits of, 179–180
inhaling through the nose, stimulation from, 83
inner strength, creating your own mantras for, 214
inner strength
and communication, 15
and respect, 15
and taking risks, 68
of your mind–body connection, the, 48
inner thoughts, replacing negative energy with, 97
insecurity, acting from a place of, 51
instincts, trusting your, 97–98
intention, the process of developing an, 59–62
intention and clarity, 63
intention setting, clarity and, 100
intentional breaths, connecting to your mind and body through, 78
intentions,
benefits of setting your, 141–142
manifesting, 48
pairing breath with, 50
intentions
and breath, 80
for mindful business, 214
investing in good health, the value of, 183–185
J
Johari Window technique, 193
L
lavender, uses for, 83
learning, chronic stress and, 116
lion's breath, 80, 82, 83, 84, 88–89, 215
regrouping with, 150
listening skills, meetings and, 36
listening to others, the importance of, 35–37
listening to yourself, the importance of, 35–37
loneliness, technology and, 129
long-form meditation, 13
long-term
business relationships, 23
goals and planning, 71
persistence, 22
lungs and detoxification, 18
M
MacAulay, Lieutenant Colonel Jannell, 197–202
manageable stressors, experiencing, 74
managing your emotions, breath and, 82
mantras,
creating your own, 214
mantras and breath, 80
matcha green tea latte, 167–168
maximum potential, breath and accessing your, 82
meaning of success, finding clarity on the, 19
meditation,
breathing mindfully and, 2
doubts about, 8
frustrations with, 7
long-form, 13
meditation in the technology sector, 185
meeting etiquette, observing, 36–37
meetings and three deep breaths, 37
chronic stress and, 116
smartphones and the effects on, 122–123
mental fatigue,
checking apps and, 109
self-awareness and, 215
mental habits, discovering and accepting your, 26
mental health and gratitude, 103
mental toughness, exposure to stress and, 74
mental wellness, technology and, 129
milestones, celebrating small, 71
millennials and digital addiction, 115
mind,
intentional breaths and connecting to your, 78
negativity and your, 30
understanding the power of your, 47–75
mind–body,
caffeine and your, 42
reminders to check in with your, 42
mind–body connection, 30
awareness and inner strength of your, 48
growing with your, 33
your breath and the, 41
utilizing your, 34
activating, 9
mindful breathing, your business life and, 107
mindful breathing
and its effects on time, 152
and its effects on timing, 154
mindful decisions, three deep breaths and, 77–79
mindfulness,
cognitive preparation and, 201
dedicating space to the idea of, 197
the beginning steps of working with, 62
mindfulness
and authenticity, 174
exercises, 140
in the technology sector, 185
zones, 196
momentum,
prioritizing tasks and, 151–152
replacing rejection with, 99–100
momentum from morning routines, the, 140
mood,
aromatherapy and, 149
olfactory stimulation and, 148
mood and the sense of smell, 148
morning beverages, your brain and the effects of, 157–171
morning ritual, evolution of your, 170–171
morning routine, 105
aromatherapy as part of a, 147
stretches as part of a, 144–146
transforming a, 215
mornings, visualizing your, 170–171
multipliers,
customizing breath for empowerment with, 79–81
mixing breath techniques with different, 95
multitasking, energy use and, 108
Myers-Briggs personality test, 37
N
nasal breathing, the importance of, 83–84
negative conversations, allowing, 30
negative dialogue, identifying, 28
negative emotions,
managing, 79
negative energy, 1
learning to sense, 31
replacing, 97
the impact of, 20
negative impacts on respiration and body image, 85
negative mindset and breath, 15–16
negative side effects of round-the-clock digital connection, 111
negative tendencies, identifying, 27
negative thinking, enhanced breathing and, 8–9
negative thoughts, 1
effects of, 5
neural pathway, interrupting a, 48
neural pathways, strengthening your, 25
nonjudgmental behavior, breath and achieving, 15
O
obesity, technology and, 129
olfactory neuroanatomy and primary emotion areas, 151
olfactory stimulation, 148
open minded, the benefits of being, 69–70
opportunities,
seizing, 7
optimism, breath and, 79
outcomes, positive, 1
P
pain, chronic stress and the effects on, 116
past, fixating on the, 71
patience,
breath and achieving, 15
breath and, 79
patterns, discovering and accepting your, 26
persistence, breath and achieving, 15
personal attributes, cultivating, 102–103
personal crisis, transformation because of a, 217
personality defects, weakness and, 26
personality tests, self-awareness and, 37–39
personality traits, discovering and accepting, 26
personalizing your breath, 34
perspective,
benefits of shifting, 103
phone calls versus emails, 113
physical energy, increasing, 79
physical feelings of stress, 27–28
physical surroundings, limiting the distractions in, 53
physiological health, technology and, 129
piriform cortex, breathing and the effects on the, 83
positive energy, living in, 31
positive intention,
replacing negative energy with, 97
taking deep breaths and, 5
three deep breaths and, 137
positive intentions, connection and, 10
positive mindset
and thinking outside the box, 68
positive outcomes, 1
positive thoughts, 1
daily breath practice and, 72
manifesting, 48
positive thoughts and breath, 80
positivity,
losing control of, 109
posture,
digital wellness and, 133
stretching and self-awareness about your, 146
posture issues, digital connection and, 111
power of your mind,
breath and the, 72
power poses, deep breaths and, 147
present,
learning how to be, 36
the balance of being, 71
the habit of never being, 5
primary emotion areas, olfactory neuroanatomy and, 151
priorities, identifying your, 67
procrastination, prioritizing tasks and, 151–152
productivity,
a false sense of, 108
digital connection and decreased, 111
technology and, 129
work–life balance and, 67
your connected lifestyle and, 109
R
real-life engagement, digital connection and lack of, 111
reflective thoughts, idleness and, 127
reflexive habits,
conscious, 107
rejection, experiencing, 99–100
relationships,
damaged, 5
self-awareness and high-quality, 29
technology and virtual, 129
the importance of nurturing, 113–115
work–life balance and, 67
reminders to check in with your mind–body, 42
repetitive stress and self-awareness, 43
reset, having the power to, 9
resilience, personal attributes and, 102–103
respect
and inner strength, 15
and positive intentions, 15
respiration, body image and the negative impacts on, 85
respiratory system, breath retention and the, 93
response, lack of a full stress, 6
retention, breath, 80, 82, 92–94, 215
rewiring your brain, breath and, 118
risks, positive mindset and taking, 67–68
S
sabotaging behavior, avoiding, 38
safety, technology and, 129
Savasana, 132
closed eyes during, 53
utilizing, 25
Savasana breakthrough, 77
screen time, being self-aware of your, 215
sedentary activities, technology and, 129
self-aware, learning how to be, 23
activating your, 31
destructive patterns and, 29
developing habits for, 33
digital decisions and, 111
digital overexposure and, 123
noticing your thoughts and emotions through, 214
repetitive stress and, 43
situations that can change with, 38
the importance of, 27
the process of, 31
the wellness solution and, 9
self-awareness
about your posture, 146
and cognitive function, 112
and company culture, 64
and executive presence, 183
and high-quality relationships, 29
and your thoughts, 47
self-generated changes, making, 52
sense of smell and psychological effects, 148
shallow breathing
and chronic stress, 80
and stress, 17
shallow breathing patterns, energy and, 17
shifting perspectives, connecting with colleagues and, 125
short attention–spanned people and breath, 8
side stretches as part of your morning routine, 144
simplicity,
appreciating, 73
the benefits of, 180
single-word mantras, 56
sleep, digital wellness and, 133
smartphone habits, checking your, 123–124
smartphone usage and effects on the body, 121–122
smartphones, the drawbacks of, 24
smartphones and the effects on memory, 122–123
social behavior, olfactory stimulation and, 148
social behaviors, habitual screen time and, 107
social media, addiction to, 10
social media during your morning routine, 140–141
social relationships, technology and, 129
spatial ideas, idleness and, 127
speaking to yourself, the benefits of, 22–23
stages of your day, three, 155–156
start-ups, timing and success in, 156–157
stimulation, olfactory, 148
stimulation from inhaling through the nose, 83
strategic breath, 7
strengths,
self-awareness and identifying, 27
writing down a list of, 37
stress,
deep breaths and, 31
emails and, 115
focusing on breath during, 3
identifying signs of, 41
low-grade states of, 116
self-awareness and repetitive, 43
shallow breathing and, 17
stress
and digital overexposure, 123
and sense of smell, 148
hormones, 6
stress relief, work–life balance and, 67
stress response, lack of a, 6
experiencing manageable, 74
stretching
and self-awareness about your posture, 146
as part of your morning routine, 143–144
strong mindset, breath and your, 72
success,
finding clarity on the meaning of, 19
success
and creating your own opportunities, 68
success in business, risk and, 67–68
T
taking control of your thoughts, 2
teams, sharing your intentions with, 60
technology,
health and the effects of, 9
negative impacts on health from, 129
the importance of unplugging from, 117
your health and the impact of, 110
technology and the change in brain chemistry, 123
technology in our lives, the role of, 24–25
technology sector, mindfulness and meditation in the, 185
tenacity, breath and, 22
texts during your morning routine, 140–141
thinking, future-based, 72
thought patterns, noticing your, 28
thoughts,
choosing your, 2
effects of negative, 5
getting rid of counterproductive, 31
learning how to control your, 51
managing, 9
negative, 1
noticing your, 214
positive, 1
self-awareness and observing your, 26, 47
three deep breaths, 77, 78–79, 82, 85–88, 215
closing your eyes during, 53
driving and, 42
gratitude and, 103
limiting beliefs and, 26
mantras and, 57
meetings and, 37
regrouping with, 150
setting a reminder for, 143
tapping into, 44
uses for, 83
walking in nature and taking, 149
three deep breaths with a positive intention, 137
three stages of your day, the, 155–156
time,
building a relationship with, 215
mindful breathing and its effects on, 152–153
time management, your connected lifestyle and, 109
time of day and cognitive abilities, 155
timing,
building a relationship with, 215
mindful breathing and its effects on, 154
transformation of energy, 28
U
unconscious mind, rewiring your, 118
understanding the power of your mind, 47–75
unplugged time, ideas for, 134–137
unplugging from technology, the importance of, 117
uplifting scents for aromatherapy, 149–150
upper back bends as part of your morning routine, 145–146
V
validation, the power of, 208
virtual relationships, technology and, 129
visual information, idleness and, 127
visualization, the benefits of, 54–56
visualizations and breath, 80
visualizing your dream business scenario, 214
W
walking outside, the benefits of, 135–136
weakness and personality defects, 26
weaknesses,
self-awareness and identifying, 27
writing down a list of, 37
weight, chronic stress and the effects on, 116
well-being, digital, 10
wellness, work–life balance and, 67
wellness and the effects of technology, 9
wellness benefits, companies that offer, 174
wellness routine, unplugging from technology as part of a, 117
work, collective energy at, 175
work capacity and sense of smell, 148
work–life balance, intentions with, 65–67
worries, negativity and, 73
Y
yoga,
breathing through your nose in, 83
different breaths used during, 79