Fit for Purpose with Ambrose WB Ambrose WB

What happens when you care too much? Often times we can get wrapped up in our emotions and thoughts. When this happens, the stress and trauma of others is an additional load that may be too much weight to bare. The key to not caring too much, is practicing how to care. That care starts off with ourselves. When we practice “emotional distancing” or detached awareness, we don’t get carried away by our emotions and thoughts. This allows us the freedom to serve better.

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Did you make a pivot during this pandemic, yet?

This is a five-part series that I initially wrote for my newsletter: Winners Circle. It's an offer. Every September, I open enrollment to take a "class" with me to work on your health and wellness.

You can find all five parts here on Medium. This is a recording of me reading all five parts of the series. 

I hope "On Mental Toughness" serves as an insight to my 2020, by sharing some of the challenges and struggles I faced and the pivots I made.

I also want to give you a definition of what "mental performance" is and share the experiences of some of my students as well (coming up on Facebook, Instagram, LinkedIn, and Snapchat).

Here’s the offer:

Become a master of your mindset. Introducing 60 Days to Mental Performance Mastery (MPM) with Ambrose WB. It’s a 1.0 version of my coaching program dedicated to teaching you how to become a master of your mental game.

Spots open three times per year for a limited time.

Join the free Insiders List — click here — to save $200 on the enrollment and get the chance to register before it opens again in January 2021.

Enrollment starts Wednesday, September 16th at 7:59 PM CST

Click here to join my Insiders List





Thanks for listening.

Peace,

Coach Ambrose


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Belly Breath Technique

When we are panicked or unconsciously stressed, we tend to take short, shallow gasps of air. The resulting lack of oxygen restricts blood flow and causes muscles to tense. By allowing more air to enter your body, you will slow down your heart rate, lower your blood pressure, and break the stress cycle. 

Explore the following breathing technique:


Try imagining a spot just below your navel. 
Breathe into that spot, through your nose, and fill your abdomen with air. Let the air fill you from the abdomen up.
Then breathe out your mouth, like deflating a balloon. With every long, slow breath out, you will feel more relaxed.

The next time you are in a stressful situation:


Sit up straight.
Inhale through your nose with your mouth closed.
Exhale through your mouth 
Make your exhalation twice as long as your inhalation (for example, inhale for two seconds, exhale for four). 
Use your abdomen when you breathe, consciously pushing your belly out. 
Try putting one hand over your stomach, to see how it rises and falls.
Repeat this exercise for at least 6 breaths and up to 5 minutes.

Ideally, do this twice a day. Today, we’ll do this for 6 complete breathes (or an inhale and exhale).

Before we begin... 

Remember, quality is more important than quantity. With practice, you will learn to be in control of your breath, which with translate to how you respond emotionally, and the actions you take.

Start by finding somewhere comfortable to sit. You don’t need to sit with your legs crossed or hold any special positions with your holds. Simply sit comfortably and easily. 

Here we go:

Next closing your eyes. If you aren’t able to, you can also lower your eyes keeping a soft focus on the space in front of you.

As we begin, let’s inhale together...and breath out.

Let’s begin:



Inhale - through your nose

Exhale  - through your mouth (making the exhale longer than the inhale)



Inhale - through your nose

Exhale  - through your mouth (make sure to expel all the air from your lungs)



Inhale - through your nose

Exhale  - through your mouth



Inhale - through your nose

Exhale  - through your mouth



Inhale - through your nose

Exhale  - through your mouth



Inhale - through your nose

Exhale  - through your mouth



Start to become aware of the space around you. Any noises or smells. As you bring your attention back to your body. The weight of your body pressing down on your seat or the floor. The feeling of your arms on your lap. And in your own time, begin to slowly open your eyes.

How was it? Easy? Nice?

Today’s practice is only 6 rounds. But, you do this for as long as you like. I like to suggest at least 6 rounds and encourage people to practice for 5 minutes.

While the goal is to not lose focus, its normal to get distracted.

If and when that happens, know that it’s fine, and simply bring your attention back to your breath.

If you had trouble fully inhaling and exhaling to my count, that’s okay too. In time, you’ll learn how to control your breath.

Peace...




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Straw Breath Technique

When we are panicked or unconsciously stressed, we tend to take short, shallow gasps of air. The resulting lack of oxygen restricts blood flow and causes muscles to tense. By allowing more air to enter your body, you will slow down your heart rate, lower your blood pressure, and break the stress cycle. Explore the following breathing technique:

Try imagining a spot just below your navel. 

Breathe into that spot, through your nose, and fill your abdomen with air. Let the air fill you from the abdomen up.

Then, make your lips as if you were drinking through a straw, and breathe out your mouth, like deflating a balloon. With every long, slow breath out, you will feel more relaxed.


Sit up straight.
Inhale through your nose with your mouth closed.
Exhale fully through pursed lips (as if breathing out a straw) making sure you have exhaled all of the air out of your lungs.
Inhale normally, through your nose.
Exhale fully out of your mouth (remember to make your lips like a straw).
Repeat this exercise for at least 6 breaths and up to 5 minutes.



Ideally, do this twice a day. Today, we’ll do this for 6 complete breathes (or an inhale and exhale).

Before we begin... 

Remember, quality is more important than quantity. With practice, you will learn to be in control of your breath, which with translate to how you respond emotionally, and the actions you take.

Start by finding somewhere comfortable to sit. You don’t need to sit with your legs crossed or hold any special positions with your holds. Simply sit comfortably and easily. 

Here we go:

Next closing your eyes. If you aren’t able to, you can also lower your eyes keeping a soft focus on the space in front of you.

As we begin, let’s inhale together...and breath out.

Let’s begin:



Inhale - through your nose

Exhale  - through your lips (making the exhale longer than the inhale)



Inhale - through your nose

Exhale  - through your lips (make sure to expel all the air from your lungs)



Inhale - through your nose

Exhale  - through your lips



Inhale - through your nose

Exhale  - through your lips



Inhale - through your nose

Exhale  - through your lips



Inhale - through your nose

Exhale  - through your lips



Start to become aware of the space around you. Any noises or smells. As you bring your attention back to your body. The weight of your body pressing down on your seat or the floor. The feeling of your arms on your lap. And in your own time, begin to slowly open your eyes.

How was it? Easy? Nice?

Today’s practice is only 6 rounds. But, you do this for as long as you like. I like to suggest at least 6 rounds and encourage people to practice for 5 minutes.

While the goal is to not lose focus, its normal to get distracted.

If and when that happens, know that it’s fine, and simply bring your attention back to your breath.

If you had trouble fully inhaling and exhaling to my count, that’s okay too. In time, you’ll learn how to control your breath.

Peace...




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Support this podcast: https://podcasters.spotify.com/pod/show/ambrosewb/support

Here’s the simple 5-step process of mental imagery:


Relaxation (going in) - 2-5 min

Self-affirmations (confidence conditioning) - 2-5 min

Mental recall (a previous success) - 2-5 min

Mental rehearsal (your next performance) - 3-5 min

Present moment awareness (coming out) - 1-3 min


The goal of this drill is simple: to turn up your awareness and energy by using all five of your senses - sight, sound, taste, touch, and feel.

When/How To Use It

You can perform this exercise at the end of a meeting, practice, or training session.

I suggest you do this exercise a few times, at different times throughout the day before picking the best one. A lot of my clients do it as a part of their nighttime routine.


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A one-hour practice to celebrate wins, focus on what’s possible and make next year your best year. That’s what I’m going to do here. I spent the last month, the first one of 2019 going through my ups and downs. During this process a few themes surfaced and I recalled some pivotal moments I had forgotten. I also teach you how to do your own. Let me know if you do - I'd love to read or listen to it!


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Support this podcast: https://podcasters.spotify.com/pod/show/ambrosewb/support