Five Minute Fearlessness For Everyone
From CEOs & Entrepreneurs to Parents & Professionals

PUBLISHED IN NOVEMBER 2023

Have you ever felt cautious, blocked, tense, shy, suspicious, timid, distrustful, defensive, insecure, guilty or uncertain? These are all forms of fear. Does that pesky emotion often keep us from reaching our full potential?

image of woman bent over crippled by fear

image of man tied to chair as if crippled by fear

Understanding Fear

First things first, let's acknowledge that fear is something we all experience. Whether it's the fear of the unknown, fear of failure, or fear of change, it's a part of being human. But you also have a powerful tool to count fear - your Qi?

We all have FEAR holding us back

Well, I've got some good news for you – you can achieve a sense of fearlessness in less than five minutes! It's all about tapping into your inner energy, your Qi, and regulating your Autonomic Nervous System (ANS). So, let's dive in and discover how to loosen the grip of fear with a simple practice.

man staring off towards the horizion as if imaging the possibilities

Qi And Fear: A Counter Relationship

Qi, often pronounced as "chee," is the vital life force energy that flows within us. It has an interesting counter-relationship with fear. When your Qi is strong and balanced, fear tends to take a back seat. On the other hand, when fear is at the forefront, it can block the flow of your Qi.

Fear and the ANS

Fear also has a significant impact on your Autonomic Nervous System (ANS). Your ANS regulates your body's involuntary functions, like heart rate and digestion. When fear kicks in, it can send your ANS into a frenzy, knocking it out of balance. This imbalance often results in physical symptoms like increased heart rate, sweating, and shallow breathing.

Fearlessness in Five Minutes: The Technique

Now, here's the exciting part – a quick five-minute practice that can help you embrace fearlessness. It involves two simple components: "Straw Breathing" and a Qi Gong movement known as "Holding Up the Earth." This exercise helps connect your breath with your energy, allowing your Qi to flow freely, maintaining a calm and focused mindset and dislodging fear's grip.

Straw & Balloon Breathing

This type of breathing, which engages your diaphragm, helps slow your breathing down and calms your nervous system, bringing balance to your ANS.

Start by finding a quiet spot where you can sit or stand comfortably. Set a timer for two minutes.

Close your eyes and focus on your breath. Imagine that you're sipping air through a thin straw. Inhale slowly and deeply through your imaginary straw, filling your lungs. As you exhale, imagine you are leaking the air out through a tiny hole in a balloon. Continue til the timer sounds.

Adding Qi Gong Movement

Now that your breath is under control let's incorporate a Qi Gong movement – "Holding Up the Earth."

Again, set a timer for two minutes and begin standing with your feet shoulder-width apart and your hands by your side.

As you inhale through your imaginary straw, raise your arms above your head, turning your palms to face upward. Imagine you are holding up the weight of the Earth.

As you exhale, like you are leaking the air through a hole in a balloon, slowly lower your arms back to your sides.

With each repetition, visualise fear dissipating, making room for fearlessness and a sense of inner peace.

Repeat this movement synchronised with your breath until the timer sounds.

Five-Minute Fearlessness Summary

In just five minutes, you can activate your Qi, regulate your ANS, and counter the grip of fear. Remember, the more you practice, the better you'll become at letting go of fear and embracing fearlessness. So, whenever fear rears its head, take a quick breather, hold up the Earth, and watch those worries fade away. You've got this!

Deb Maes

WRITER

Deb Maes, M.A. Comm is like a magician in the way she is able to discern the exact key to unlock more of the untapped potential in leaders.

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