MASTERCLASS On Destroying Anxiety in 15 MINUTES | Rob Dial

Okay, how do you feel? Do you feel a little bit better? Do you feel a little bit calmer? Do you feel a little bit less anxious, a little bit less stressed? Today we're going to be talking about how to relieve your anxiety quickly. And this is super important because obviously all the stuff that's been happening in the world right now, but I'm going to give you. I'm going to give you my number one tip for overcoming anxiety. And I'm going to be honest with you, it's actually way more simple than you could think. But that doesn't mean that it's easy. It's actually, even though it's so ridiculously simple, I know that for a majority of people listening to this, it's going to be really hard for you to actually do this to relieve your anxiety. And I'm going to be completely honest with you. Recently, I've been so freaking busy. I've been spinning so many plates. We have so many of. Exhale and last one, inhale and exhale. Okay, how do you feel? Do you feel a little bit better? Do you feel a little bit calmer? Do you feel a little bit less anxious, a little bit less stressed? Right. It's literally just breathing, but it is intentional. Breathing is obviously what's important. Now. Here's the important things as you go through this. What we didn't do is we didn't even go a little bit more advanced. The more advanced is when you breathe in. I want you to breathe in to your stillness. Find the stillness that you can, and you're breathing in and in your exhale. What I want you to do is I want you to breathe out the bull, breathe out the stress, breathe out the worry, breathe out the to do list, breathe out the thoughts, breathe out all of those things. I want you to just try to connect to the stillness that is inside of you. Do you feel different? I know if you did it right, you probably do. Even if you didn't do it right, you probably still feel different. Slow intentional breathing has been shown scientifically to reduce anxiety and depression inside of people. Don't underestimate the power of your breathing. And I'm gonna go deeper into telling you guys what I've been doing just besides that, to help you guys out with the anxiety and anxious thoughts and stress and worry and all that stuff. But if you just look at what's important to humans, right, like food, for instance, you cannot eat food for weeks. You can go without food for weeks and still live. Water, you can go a couple days without water, but breath maybe a couple minutes. So if we're ranking breath, water, food on the important scale, what's the most important? Clearly, breath is. Breath is the first thing to change whenever your state changes. When you get excited, it's clinically shown that the very first thing to change in somebody during excitement is the breath inside of somebody. When you get anxious feelings, when you feel anxiety, the very first thing to change in you, before your hormones, before your thoughts, any of those things, is your breath. When you feel fear, the very first thing to change inside of you is your breath. And so what do we do is if we want to change our own state, we intentionally change our breathing to intentional breathing. And that's how you bring your body back to normal. Since I've been telling you, I've been so freaking busy and a little bit anxious and stressed out over the past week, how have I been using this? I've been sitting down and forcing myself to not just do six deep breaths, but to do this as long as possible until I can feel that the anxious thoughts, the stress, the worry, the fear, whatever's popping up in my head is going away until I feel different. And if I'm being honest with you, it usually takes about 20, 25, 30 minutes to feel this way. This is the hard part about it. This is why people have so much struggle to meditation, is because there's so much anxiety that comes up, so many anxious thoughts, the to do list, the fears, all of those things come up. And it's basically like your subconscious, your ego, fighting against you to, you know, the easiest way to think about it is if you put a child to bed, the little kid will fight and fight and fight to going to bed, even though they need to go to bed and they're wanting to go to bed, and they're angry and they're crazy because they are so tired, they fight to not go to bed. And that fighting and staying up makes them even more angry and even more emotional. That's exactly what happens when you sit down, when you're anxious and you try to meditate. All of the anxious feelings will do everything that they can to make you not sit down and meditate. And so what you want to do when you sit down. I literally have been doing this every morning for about 25 minutes. And I can feel myself start to get even more anxious during the first 5, 10, 15 minutes of meditation. And then eventually my body kind of calms down and it's like, okay, we're not going to do this. We're Going to chill. And so what you want to do is you can either feel the breath going in your nose and out of your mouth, in your nose, out of your mouth, and just pay attention. That feeling, or what I've been doing, is feeling the muscles around my stomach. I can feel the muscles on my stomach when I breathe in, I can feel them go out around my diaphragm. And when I breathe out, I can feel them going in. And all I say is breathing in. In my head, I'm saying breathing in and breathing out and breathing in and breathing out. And your mind will wander. It'll go all over the place. It'll try to fight. It'll try to say, no, this isn't what you should be doing. But just like, you know, like, I know that for. For our puppy, he goes crazy sometimes. He bites Toby, and Toby's 12 years old, and our puppy's 8 years old, 8 months old. And he goes crazy on him. And we have to train him not to do those types of things. So what we'll do is we'll hold him in place and be like, no, that's not what you do. And he'll fight and fight and fight and fight and fight. And eventually he's like. And he literally does a breath. If you've ever noticed, when your dog goes to lay down, what do they do? They go and they breathe out. That's what dogs do to calm themselves down. So you have to realize that you have to sit there and you have to fight through the anxious feelings, because you're going to feel more anxious when you sit down to breathe. Promise you that. And so what I do is I do this breathing slow in through the nose, slow out through the mouth for 15, 20, 30 minutes, sometimes 45 minutes at a time. And I can feel myself fight it and fight it and fight it and fight it and fight it and fight it and fight it. And eventually it's like. And it just kind of gives out. And what am I doing? I'm destroying the anxious thoughts. I'm getting rid of the anxious thoughts. I'm getting rid of the stress, I'm getting rid of the fear. I'm getting rid of the worry. Anything that's going through my mind, I'm telling my mind, I will not allow you to act the way that you're acting, because anxiety and stress and worry and fear all come from your thoughts. They do. And so I'm telling my mind, I'm not going to allow you to do this. I'm not going to allow you to do this. I'm not going to allow you to do this. And it's going to fight. And it's going to fight, it's going to fight, it's going to fight and it's going to go, all right, fine. And it might take 15 to 20 minutes to even get to the. All right, fine. But if you don't wanna feel anxious anymore, then that's just something that you need to do. It's not that you don't have enough time, it's just that you're not willing to do it. Don't ever say that I don't have enough time. Just say it's not a priority. Right? So if you're wanting to stop being so anxious, if you're wanting to calm down, if you're wanting to stop worrying, it comes from your breath. Cause your breath is in charge of every feeling that you have. And you break through those feelings. And that's what you're trying to conquer is those angels, anxious thoughts, the worry, the stress, the fear, the feelings. You're just trying to get all of those to subside. And eventually you'll find a place where you'll be in. And it might take you some time, but you'll go, you know what? I feel pretty good. I feel like this breathing exercise is done. You don't even have to call it meditation, because I guess it's not even meditation. It can be if you want it to be, or you can just say, you know what, I'm just going to breathe. I'm not going to put any time to it. All I'm going to do is I'm going to wait until my anxious thoughts, my stress, my worries, my fears, all of those things subside side and then I'm going to give myself a few minutes to rest in that peace and know that I can always come back to this peace. And when you do this, you'll realize that your day is completely different. Completely different. So you do this when you first wake up, because that's usually when your cortisol is at the highest, which means you're stressing out, which means that you're worried that you have anxious thoughts. That's when it's the highest. For me, Cortisol is usually actually what wakes you up. And cortisol is the stress hormone. So I feel it in the morning. So I force myself to call, calm down, I force myself. I'm going to be the one that's in charge of my brain. I'm not going to let my brain be able to do whatever it wants to do. I'm going to wrangle it and I'm going to make it calm down and I'm going to get rid of my anxious thoughts, my feelings, my worry, my stress by simply going back to the breath. This is something that you can do at any moment, at any time, anywhere in the world, throughout the day. This is something that will make you more powerful. Because when you can control your mind, you can control everything else around you. But once again, it's so simple. But it's not easy. You've got to force yourself to do it. And you've got to know. Last thing I'll say, you've got to know that your mind is going to fight you for a little while and it's going to be really freaking hard to stay still. You've got to go against those feelings and eventually, like a child who's just fighting not to go to bed, eventually they're going to fall asleep. And eventually your feelings are going to subside. Hey, thanks so much for watching this video. If you want to learn even more about mastering your mind, click right here and watch this video as well. The reason why I am the quote, unquote mindset guys, because I have to work on my mindset sometimes more than other people, just to motivate myself to get shit done. Whoa.