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Episode AI notes 1. Engaging in coherent breathing at a rate of six breaths per minute can raise heart rate variability. Practicing coherent breathing for 10-20 minutes daily with eyes closed can yield noticeable improvements in heart rate variability. It is recommended to count breaths to maintain focus during the technique. Consistency and frequency of practice can positively impact heart rate variability. The timing of practicing coherence breathing can vary based on individual preferences and circumstances.

Rick Rubin — Protocols to Access Creative Energy and Process

Huberman Lab

**Practice Structure Daily** - Drill the structure daily by reflecting briefly after meetings or podcasts. - This practice trains your brain for better spontaneous speaking habits and clearer communication. Transcript: Matt Abrahams Let me give you an example of how to improve what, so what, now what. Every time you're finished listening to one of our podcast episodes, or perhaps listening to or reading a book, or attending a meeting, simply ask yourself, what was it about? Why is it important to me? And what can I do with this information? By drilling that for just 30 seconds after every podcast episode, every meeting, every interaction, you train your brain to think in that way.

203. No Script, No Problem: Final Secrets to Speaking Under Pressure

Think Fast Talk Smart: Communication Techniques

Time is the friend of someone who is properly positioned and the enemy of someone poorly positioned. When you are well positioned, there are many paths to victory. If you are poorly positioned, there may be only one. You can think of this a bit like playing *Tetris*. When you play well, you have many options for where to put the next piece. When you play poorly, you need just the right piece.

Clear Thinking

Shane Parrish

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