Unleashed – How to Thrive as an Independent Professional – podcast 315. Trond Undheim on the aftermath of the pandemic

Show Notes: The Benefits of Somatics Divya Agarwal, founder of Vivekam, explains what somatics is and what the benefits are. Somatics is a term used to describe ​body-based techniques that can be used with the body to build more body/mind awareness, manage emotions, and respond more effectively. ​T​hese practices involve using ​techniques such as breathing, generating heat, and visualization practices to sense oneself better and improve self-awareness.   These practices can help individuals feel more connected to their emotions and be present in various situations, such as negotiations or job evaluations. Mindful presence, which has been emphasized in mainstream literature and coaching, is another way to be present. However, there is a growing trend towards using “embodiment” (the quality of being/feeling the body) as a way to enter presence. Some simply techniques to build embodiment involved breathing exercises, visualization exercises, and body scans. Divya explains that somatics works at the nervous system level. Over time, these practices rewire the body and teach the nervous system to respond differently, making it easier to come into presence and calmness.   Building Embodiment with Somatics Divya discusses the difference between exercise and somatics. She touches on the concept of embodiment, or being embodied, in relation to exercise. She believes that being in the body allows us to be more present and feel emotions such as anger, joy, anxiety, and fear and to manage those emotions. Divya states that the more we are embodied, the more we can be aware of emotions (since they show up as sensations in the body), and then choose how we respond with those emotions. Body-based techniques like breathing and visualization can help manage these emotions.   The science behind starts with some basics of the brain and nervous system. To keep it simply, understand three areas: the amygdala​ (base of brain, often called "the reptilian brain"), the sympathetic nervous system, and the parasympathetic nervous system. The sympathetic nervous system responds to reactive stimuli and triggers the amygdala into action (fight, flight, or freeze), while the parasympathetic nervous system allows us to be calm and relaxed. The goal of body-based techniques is to help us be in the parasympathetic mode more effectively and more easily.    The Parasympathetic Nervous System and Heart Variability Rate Divya talks about the importance of the parasympathetic nervous system in maintaining a healthy balance and resilience. She mentions heart rate variability, which is a biomarker that reflects the variations in the amount of time between your heartbeats. The more variation your heart has, the higher your HRV. Higher heart rate variability indicates that the heart can have and manage different intervals of time. ​Those in the medical field will discuss how high HRV is good and indicates that there is balance in the nervous system between Sympathetic and Parasympathetic nervous system response. In short, high HRV is an indicator of someone's capacity to have higher resilience​. The nervous system is connected to our whole body as a response mechanism to our outside world.   Practices to Improve the Parasympathetic Nervous System Divya introduces three practices to build embodiment. The first practice involves rubbing hands together, focusing on the lower belly and noticing breath. The second practice is box breathing, which involves inhaling for a count of four, retaining the inhale, exhaling for your own count of four, and retaining at the “bottom of the exhale.” Over time, as one develops the capacity for expanded breathing, you may increase this to 4 in / 6 out, 6 in/ 8 out etc. She encourages reflection on what may be noticed during these practices. Divya states that it helps people remember their physical container around the mind and brings awareness of a deeper breath. She also mentions that shallow breathing, which involves inhaling and exhaling at the chest level, is not effective to bringing a parasympathetic response. Divya also shares a meditation practice, focusing on the bones of the body.    Somatics Coaching Benefits The conversation turns to the importance of paying attention to the body over time and the parasympathetic nervous system. Divya believes that each person has the right and responsibility to operate from a place of choice or knowing why they're doing what they're doing. This involves understanding and managing emotions, which can be challenging in professional environments. Body-based practices, such as somatics, help her clients slow down, be more present with themselves, and manage their emotions effectively. Divya explains how her coaching practices help her clients in a variety of common business situations.  Divya’s coaching practice focuses on different use cases, such as manager level professionals who have received feedback and are looking to improve their performance. She uses body-based practices and competency-based coaching to help individuals embody and emit a greater sense of calm and clarity. She believes that this calmness can lead to better outcomes, leadership, and communication with team members. Timestamps: 07:25 Embodiment and body-based techniques for managing emotions and improving nervous system regulation 14:36 Heart rate variability and its connection to resilience, with exercises to improve HRV.  20:23 Breathing techniques for relaxation and mindfulness 25:43 Mindfulness techniques for executives to manage stress and stay centered 32:23 Body-based practices for self-awareness and emotional management 39:58 Using body-based practices for self-awareness and leadership development Links: LinkedIn: https://www.linkedin.com/in/divya-agarwal-co/ Read more on the business website: http://vivekam.co/ Learn more from this video on HRV: https://www.youtube.com/watch?v=KP3Bd7_25Oc Unleashed is produced by Umbrex, which has a mission of connecting independent management consultants with one another, creating opportunities for members to meet, build relationships, and share lessons learned. Learn more at www.umbrex.com.