Master two powerful breathing techniques in just one week.

Hi,

Thanks for joining me this week,

As a reminder:

Each week I’ll send you an actionable tip to help you become a better negotiator.

TIP OF THE WEEK

[How to breathe for stress reduction]

Extensive research supports the benefits of breathing techniques on the nervous system, showing they can reduce stress and promote calmness.

Let me break down two powerful methods I've been using:

_{1) Physiological Sigh​ (Stanford University research)}

Initially observed in the 1930s, a later Stanford University experiment studied the ‘physiological sigh’ pattern of breathing, in which two inhales through the nose are followed by an extended exhale through the mouth.

Pattern:

• Two inhales through the nose, followed by an extended exhale through the mouth

Benefits:

• Pops' open air sacs (alveoli) in the lungs
• Improves oxygen intake and carbon dioxide release
• Slows heart rate, reducing acute stress symptoms

_{2) Box Breathing}

Like the physiological sigh, box breathing also manipulates carbon dioxide levels in the bloodstream to manage stress. However, this technique works by allowing it to build up.

Pattern: Four stages, four counts each

1. 1. Inhale through nose (4 counts)
   2. Hold breath (4 counts)
   3. Exhale through mouth (4 counts)
   4. Hold breath (4 counts)

Benefits:

• Builds up carbon dioxide in the blood
• Activates parasympathetic nervous system
• Induces calm state

Repeat box breathing 2-3 times for optimal effect.

Both techniques effectively manage your state and nervous system.

_{TAKE YOUR NEGOTIATION SKILLS FURTHER}

If you've been enjoying these weekly tips and are hungry for more, I've got something you might enjoy.

I've put together a half-day immersive negotiation workshop that provides proven tools and techniques to influence, persuade and bring about cooperation or collaboration regardless of circumstances.

The training is designed for anyone wishing to improve their communication and negotiation skills.

It is particularly beneficial for those in sales, marketing, business development, L&D, talent acquisition, communications, customer service, or HR roles.

Professionals complete this training ready to:

• Approach difficult conversations and negotiations with ease
• Regulate their own emotions as well as those of others
• Influence and persuade others, including when they don’t have ‘authority’
• Adapt their communication approach to meet another person’s emotions, needs, wants, and expectations
• Apply their understanding of how cultural and generational differences impact negotiations
• Avoid those 11th-hour sabotage attempts by other parties
• Maximise their chances of closing the deal every time
• Have the confidence to sit at any negotiation table with anybody, anywhere in the world

"SCOTT IS A MASTER COMMUNICATOR WHO KNOWS HOW TO ADD VALUE! HIS CONTENT, SUPPORTED BY REAL CASES AND SCENARIOS, BROUGHT EVERYTHING TO LIFE. HIS WORKSHOP IS ELECTRIFYING!"

“THE CONTENT IS FIRST CLASS AND HAS REALLY HELPED ME AND MY TEAM TO HAVE BETTER CUSTOMER CONVERSATIONS AND ACHIEVE MORE CONVERSIONS”

“SCOTT’S NEGOTIATION WORKSHOP WAS THE BEST TRAINING WE’VE RECEIVED HERE. AND THAT’S SAYING SOMETHING! I LEARNT SO MUCH. THANKS AGAIN”

For more details, click below 👇

LEARN MORE

I'm excited to share this opportunity with you!

_{2 QUOTES THAT STOOD OUT TO ME THIS WEEK}

“A negotiator should observe everything. You must be part Sherlock Holmes, part Sigmund Freud.”​
_{- Victor Kiam}

“It’s a well-known proposition that you know who’s going to win a negotiation; it’s he who pauses the longest.”
_{- Robert Court}

_{1 CHALLENGE FOR YOU}

(Days 1-3) Physiological Sigh

3 times daily:

• Two quick nose inhales
• One long mouth exhale
• Repeat 3-5 times.

(Days 4-6) Box Breathing

3 times daily:

• Inhale (4 counts)
• Hold (4)
• Exhale (4)
• Hold (4)
• Repeat 2-3 times

(Day 7) Stress Test

Use either technique during a mildly stressful situation. Note the effect.

Daily:

Rate stress levels before and after (1-10). Note changes in mood, sleep, or stress management

Then, let me know how it went by simply replying to this email - whether it was a win, a challenge or a learning. I’ll feature some of them (anonymously) in future newsletters.

Until next week,

Scott

Sunday Times bestselling author of ‘Order Out of Chaos’