6. Develop A Concert State For Your Brain

Optimal performance is best achieved when a "concert state" exists in the brain. By "concert state" I mean "a relaxed body with a sharp, clear mind," much as you would experience at an exhilarating symphony. Achieving this state requires two simultaneous skills: deep relaxation and focus.

Deep relaxation is easily achieved by most people through diaphragmatic breathing exercises (learning how to breathe with your belly). This is the most natural, efficient way to breathe. Have you ever seen how a puppy or a baby breathes? They breathe almost exclusively with their bellies. A quick way to learn belly breathing is to lay on the floor and put a book on your belly. As you breathe in make the book rise as you fill your lower lungs with air. As you breathe out make the book fall as you use your belly to exhale all the air out of your lungs. Take slow, deep breaths, less than 7 a minute. One of my patients told me that it was impossible for him to be anxious or mad when he breathed in this way.

Use music to help develop concentration skills. In a famous study at the University of California at Irvine, students who listened to Mozart’s Sonata for 2 Pianos (k448) increased visual-spatial intelligence by about 10 percent. Another recent study demonstrated that students who play a musical instrument scored higher on average on the SAT than children who did not play music. Music can either help or hurt concentration. In a recent study from my clinic, we had 12 teenagers play the game Memory while they listened to different types of music: rock, rap, classical, and no music. Rap was associated with the worst performance. The rock group also scored poorly. Interestingly, the group did slightly better with classical music than no music at all.

Another technique for developing clear focus is the "One Page Miracle." On one piece of paper write down the following headings:

• relationships,
• work/school
• money
• physical health
• emotional health
• spiritual health.

Next to each heading write down what you want in each area. For example, under relationships, "I want to have a kind, loving, connected relationship with my children." When you finish writing all of your goals make multiple copies of it and prominently display it where you can see it several times each day. Frequently ask yourself, "Is my behavior getting me what I want?" This exercise helps to keep you focused on the things that are most important in your life.

Work to develop a "concert state" by relaxing your body and developing mental clarity.

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