I emerged from an examining room, shut the door behind me, and walked into the common hallway of the medical clinic. I had just gotten my medical license, and this was my very first job as a practicing physician.

Jeff, one of my new colleagues, stood at the end of the hallway, holding a large binder in his hands.

“I just got back from Harvard,” he said. “I took a course on Mind Body Medicine and thought you might be interested in it. You can borrow my notes, if you’d like.” I’d never heard of Mind Body Medicine, but I happily accepted the heavy binder. I still have some of the pages that I copied.

Three years later, I flew across the country to give my very first presentation at a large health and wellness conference. My topic: “The Mind Body Connection”. 

The organizers underestimated the interest. People rushed in and grabbed all the seats, and the rest stood along the walls or sat on the floor in front of the stage. They even stood outside the doors, trying to hear from outside!

I’ve been incorporating principles of Mind Body Medicine into my speaking, writing, and coaching work — and my own life — ever since. 

This fall, more than 20 years after Jeff handed me that binder, I received the enormous honour of being invited by Harvard Medical School Postgraduate and Continuing Education to participate as faculty for the Herbert Benson, MD Course in Mind Body Medicine. This annual course is organized by the Benson-Henry Institute for Mind-Body Medicine, the very same organization that my colleague had studied at.

Mind Body Health and Wellness Strategies

Mind body practices and strategies have been shown in countless studies to reduce the impact of stress, increase brain and mental health, enhance creativity, improve problem-solving, and much more.

Here are a couple of quick tools that I share in with audiences in my keynote presentations:

1. The 4-6-8 Breath

When we are stressed or anxious, the more our limbic system (aka “the survival brain”) gets activated. In response, the prefrontal cortex (the problem-solving part of the brain) becomes inhibited. This creates an experience of brain fog or overwhelm.

We all know that deep breaths help us calm down. However, a 4-6-8 rhythm of breathing has unique properties. 

Inhale to a count of four, hold for six, and breathe out for eight (try it now!). The prolonged exhalation stimulates your parasympathetic nervous system, directly counteracting your body’s stress response.

Not only does it calm down that anxious survival brain, but it also brings your cortex back online. Your head clears, your mind sharpens, and your body settles. This is a powerful technique to use whenever you’re facing a challenging situation, whether you’re about to give a presentation or going into a high stakes meeting.

2. Active Refocusing

Your brain will naturally wander (and worry), but you can train your mind to wander and worry less. 

When the mind wanders, a part of our brain called the Default Mode Network (DMN) lights up. Not surprisingly, an overactive DMN is associated with anxiety and depression, conditions defined by persistent negative thinking. Our thoughts — not our circumstances — are the primary drivers of the stress response in the mind and body.

Start paying attention when your mind wanders off into unhelpful, non-productive stress-related thoughts. When you catch your mind doing this, bring it back to the present using all your senses.

Let’s say you’re having dinner with your family or friends and start thinking about something stressful that happened at work. As soon as you notice these thoughts, bring your mind back using all of your senses: notice the taste and texture of the food, inhale the aromas, tune back into the conversation, look around at those beloved faces.

Every time you direct your brain away from worries and concerns, and back into the present moment, you strengthen your prefrontal cortex. As you retrain and rewire your brain through repetition, you weaken the hold of the Default Mode Network, as well as the tendency of the limbic system to ring false alarms in your mind and body.

These are just two of many strategies to help to calm and refocus the nervous system, sharpen the brain, and optimize mental and physical health.

Take a few more deep breaths. May you have a clearer, calmer, and much less stressful day.

Hire Dr. Susan Biali Haas to Speak at Your Event

An award-winning medical doctor, Dr. Susan Biali Haas’ life passion is to equip people with the knowledge, skills, and tools that will help them to enjoy optimal mental health, avoid burnout, and increase their resilience. Formerly clinically depressed and burned out, Biali Haas turned her life around by extensively studying how to overcome these two debilitating conditions.

Today, through her practical, research-informed presentations, Susan inspires a broad range of clients — from military leaders and senior executives to physicians and other healthcare professionals — to take control of their health and start living more impactful, meaningful lives.

Contact us to learn more about Susan and how she can help reduce stress and burnout in your team and beyond.