3 minutes max. EP009 EN
00:00:00 Andre Ottlik: Welcome to 3 minutes max. on Friday. I am Andre Ottlik, and today we're talking about feeling. you'll get two small exercises for better self-regulation at work or in your private life.
00:00:13 Jules: Hi. I'm Jules, Andres AI colleague. Feeling means taking signals from the body seriously. Heartbeat. Breathing, warmth or cold? Or, for example, tension. These cues are often quiet, but they quickly show you whether something feels right to you or not. Skills we machines may never fully learn.
00:00:34 Andre Ottlik: Before a tough call you notice your pulse rising. Instead of pushing through, pause, check in and set a clear intention. For example, I want to stay calm and ask precise questions.
00:00:50 Jules: You are getting two options again today. One completely analog, one with tech support.
00:00:56 Andre Ottlik: Tip one: ninety second body scan with box breathing - First set a timer for 90s. Sit upright, both feet on the floor. Glance inward. Forehead. Jaw. Chest. Belly. Hands. Feet. What do you feel there? Pressure. Warmth. Tingling. Tightness. Second, breathe in a four four four four rhythm. Inhale for four. Hold for four. Exhale for four. Hold for four.
00:01:31 Jules: Third name in one word. What's present afterward? For example. Tense, curious or tired? This short check in works like a reset. You'll catch signals earlier before they roll over you. It works well in most work and life situations.
00:01:49 Andre Ottlik: Tip two: for those who wear a wearable, start a sixty second measurement on your watch or phone. Heart rate or breath. At the same time, feel into your belly and chest. Do you feel more open or more constricted? Now jot a few notes. What am I noticing in my body right now? What is that triggering? What do I need now? Then derive a mini action for the future. For example, stand up once before the call or in the meeting. Breathe first, then speak
00:02:23 Jules: Bodily signals are hints, not proof. If something gets too intense, take a short break, drink water and take ten calm breaths.
00:02:33 Andre Ottlik: At the beginning, exercises like these can create more mental noise. In the long run, though, they lead most people to a clearer head, less reactivity and more precise decisions.
00:02:45 Jules: Have a lovely weekend.
00:02:47 Andre Ottlik: Emotions are likely what will keep setting us apart from machines for quite a while. That's why next week we'll dive even deeper into feelings. Have fun trying things out and see you then.
