Transcription
Tell me how my morning routine should be so that I can prime my brain in a way that I become ultra-successful. Beautiful, and I am in a completely stress-free life. Like what should be my first thing to do in one, according to neuroscience, tell me. Beautiful, amazing question.
So first, let's understand this from the fundamentals according to the brain. The brain has four waves: Alpha, Beta, Theta, Gamma, and Delta. Delta, which is, happens when we fall asleep. When I am talking, you are talking, then the fast wave Beta comes. So, you know, my mind is engaged, your mind is engaged. Question, problem, so that is called Beta fast rhythm. When I close my eyes, a slow rhythm comes, which is Alpha. When we fall asleep, then it is Delta. But what comes before sleeping is Theta.
Now when we have slept, then it is Delta. Now in the morning, when people are about to wake up, they suddenly wake up in Beta. Set the alarm, suddenly ran away, startled. So you are on a complete zero, that you were in neutral gear. From there, you directly sped up the car in fifth gear. So what will happen to the car? Obviously, it will crank. It won't function properly. So the very first hour is, you go from your completely relaxed wave Delta to Theta to Alpha to Beta. So this powerful phase in between, the Theta and Alpha one, if you have hacked that, then it is very useful.
So what should be done first? Hack this Theta and Alpha. And how to hack that? Sit for 5 minutes, eyes closed. Go deeper into that thing. You include all your auto-suggestions, visualizations, whatever you have to do in the day, in the week, in the next month, in the year, whatever you have to do, in that morning. The first thing is very important. The first thing is to go to the sun. There is a very nice this about it, right? The sunlight actually activates your suprachiasmatic nucleus. There is a nucleus inside the brain which sets our circadian rhythm. As soon as you went, in ancient times, in ancient wisdom, they used to offer Surya Arka. So you are bowing down to the sun. The salutation was for what? That, well, those rays should reach my suprachiasmatic nucleus and my entire system should kick start. That is the very first thing that should be done.
Caffeine should not come in the coming entire hour, hour. That bedtime tea, bedtime coffee, what are you doing? Coffee is caffeine. It's a stimulant. It will directly give you Beta. So already, first, you have come from Delta to Beta. Now you have added more Beta. And added more trouble to your life. So it should be a very, very, very dedicated routine. Of course, there is a huge science of waking up early, 45 minutes which we call Muhurta, and 45 minutes more which we call Brahma Muhurta. It's, it's a super fluid scientific this. Because when you wake up before sunrise, 45 + 45, meaning approximately almost 90 minutes before, then all these chemical reactions are at their peak. So that's why you can harness the natural chemistry. Endorphins are also there. So you won't need to eat any painkillers then. You have already accessed it.
So when we studied all these peak performers, their daily, and a very interesting thing came out: what is a habit? What is a ritual? And what is a routine? Tell me. So ritual is die-hard. I will do this as a ritual, right? What is a habit? It becomes autopilot. Now we won't call brushing a ritual because as soon as you go, as soon as you wake up, the brush comes into your hand automatically. The brain doesn't have to think. The brain is not attending to that. That is happening on its own. So the ritual that you do, you do it with your full, complete attention. So all of their rituals were very powerful, you know. And everyone's first hour, all these things that I am saying, they had integrated everything.
So we said, brother, if we present all these things in a simple way, how the morning should be, then our technique came, MOVERS. M O V E R and S. M for Meditation. O for Oxygenation, breath work. V for Visualization. E for Exercise. R for Reading something positive or affirmative. Because the subconscious is open, the door. So put it in. And S for Subscribing, writing out what is not serving you. So we call it catharsis psychologically, that leave what you don't, release it. So this came, MOVERS.
Doing so much in this first hour sounds complicated. No, five-five minutes, five-five minutes is also a lot. It's, it's that's it. You know, 5 minutes each. To go out in the sun won't take less than 5 minutes. Wake up, go in the sun. Go in the sun and do 5 minutes of breath work. Come back. Yes, absolutely. Close your eyes, then visualize. Visualize is, visualization is super powerful. There was a study which was done. There were piano players. One physical group was playing the piano and one was mentally rehearsing it. After three months, both their brains were studied. The people who were playing physically and the people who were imagining playing the keys, both their brains were found to be similar. The growth of the brain cells was almost equal. Think how much role visualization has.
There was again another study, and I think if I am not mistaken, this was a Harvard study for increasing the power of the little finger. So there was one group which only imagined that my little finger is becoming powerful, becoming powerful. The other actually did some exercises. Again, three months of a follow-up and the little finger's power was almost comparable. I, I agree with the part of visualization. I am a big believer. An insane believer of visualization. And I do this a lot. Every time I have a high-stakes meeting or a high-stakes speech or a high-stakes podcast, whatever. I sit down with myself or I just walk on my treadmill and while walking I just thinking about that, okay, this is going to happen, it will be like this, this will happen, this will happen, this is what I am doing, this is what not, like everything is picture perfect for me. In fact, if I am going to give a speech, then I know where I am putting my first step on the stage, then exit from there. Beautiful. I just visualize every little thing, beautiful.
Now what have you done? All your circuits, you primed it. All your chemicals are already prepared, pre-prepared that yes, this is going to happen, that is going to happen. So the brain has already done a scenario analysis. So your stress will be lessened to a significant effect. So what we call the sympathetic nervous system. Now if we have to go to do anything, then there would be a little stress. So you stress. A little stress is good because it is also needed. When I, you know, you will come completely. So a little challenge is fine. But when it becomes too much, then obviously you start to feel nervous. Palpitations start happening. All sweaty hands, palms, we have all given exams, right? At that time, I wish someone would have explained all this to us, that take three, four deep breaths, the work will be done. And we keep giving many exams in medical. As you know, it's a never-ending process, you know. But I think that is, these fundamentals are very small, but powerful. As you rightly mentioned, how much power visualization has?
Now what do people do? They make boards. But then vision boards, big big, you know, like I don't make. Yes, but they don't bring the feeling. As you said, right, one has to practice. You have to practice. It has to come within you often, often, often to build those circuits. First you become here, then you become real. Absolutely, beautifully said, first here, then there. Yes, absolutely, absolutely.
Tell me what am I doing wrong. I will tell my morning routine, which 80% of the times I follow. 20% I am a lazy person. As soon as I wake up, the first thing I do is I check my phone. Hmm. That's the first because it wakes me up, okay? That okay, whatever notifications are there, whatever X things, man, I use, then I read something while I am in the bathroom. Perfect, through phone only. Okay. Then I get up on my treadmill. I walk there for 10 to 15 minutes. Beautiful. When I am walking for 10 to 15 minutes, then I watch some motivational or speeches or some learning speech. Something, something that I really, really like, 15 minutes, okay? And then straight to gym, okay. And then after coming from the gym, shower, breakfast, then come to work and then my rest of the work starts, beautiful. What changes should be made in this now? And those 15 minutes that I listen to, beautiful, sometimes I get lost in them and I am visualizing that I will be doing this or what, lovely. And sometimes it doesn't happen, sometimes I am so involved in then what is happening, okay, then I don't do anything else, tell me how to fix this to make it better.
First, let's do something about that Delta Beta alarm. A little bit, you know, you will have to make sure that you are not getting up very suddenly, what happens, now many such studies have also come out. Your heart rate rises, your blood pressure shoots up because it's sudden, right, so no sudden thing should be done. It's jerking for the brain. So slowly, some alternative solution will have to be found. Now we were talking off-studio about chronotypes, that there are four chronotypes of sleep. But if I don't set the alarm so loud, then I won't be able to wake up at all. I know this. But the mind has a capacity which we never harness. You try, the previous day, the day prior, just tell your mind that look, I have to wake up at this time, yes, and it works, it, it genuinely works, it genuinely works, and then you wonder, oh, does it listen? So obviously, it listens, that's why it happens. I call it, in my notes, I have written one, I call that principle Pillow Talk Power, yes, beautiful. So I tell my pillow that wake me up at 8:00 AM, correct, wake me up in the morning, and I don't know what the science is behind it, I will tell, you tell, I don't, but it works, yes, it does wake me up. I don't understand how it happens, but it works.
So see, that is called priming of your clock. Now the body has a clock. Our body listens to us. First of all, now when you see how many people have cured their cancers. How is that possible? And they talk about, absolutely. It's Psycho Neurophysio Immuno Endocrinology. Psycho Neurophysio Immuno Endocrinology runs quite long, right? It starts with the mind, goes to the brain, goes to your hormone system, goes to your immunity and then it works like an entire axis. So all the power you have, its beginning is thought, thought is the beginning for everything, right? Thought only converts into what, mostly action. Mostly your repeated actions become what, your character. Then slowly that becomes your destiny. So but the beginning, somewhere, happened from that thought, right? So thought has great importance.
So if you tell that, you are priming that clock that look, this is how I have to wake up, now it's your thing. And if you do that just before sleeping, right, when you are in that Theta state, because that is a suggestible state. In that state, that's why, if you, for example, if you watch or follow many things about manifestation, right, then they say you have kept a water bottle, tell that water what you want to do and then drink that water. Essentially what you are trying to do is you are giving a second line of this to the body that now I have also ingested it. Does it do, I mean, that, that's, you see all the experiments which has been done in that space, right? One is our Dr. Emoto's experiment, right? That's a very popular experiment that when you talk to the water, the chemistry of that is changing. And there is something called the placebo effect. Now, for me, you know, as a doctor, I always feel that I am curing migraine, but 40% of the placebo ones also got cured alongside. So how did they get cured? I am more interested in that 40% than the 60%. That think, even after giving you a sugar pill without any medicine, you are getting cured. So what happened? There is a switch in the brain. There was a switch in the mind which you just ignited it. It just followed. That's a genie of its own, you know, it keeps doing its work on its own, it did its work. So yes, it is possible to prime the clock. Okay. So if you are able to do that pillow talk, wonderful. There is nothing like it, you know, that's one, number one.
Second is, you said you look at your mobile. You see all notifications. Now in this, what happens, you know, is that sometimes it's pleasant. Sometimes it's unpleasant because you cannot control what people are doing. But you can control what you want to do. But I have gotten good at ignoring. Oh, very good. If you are, nothing affects me. Beautiful, because that is you. You are Raj, many people cannot do that, right? The moment they read that, right, their processing starts. Oh, someone said this, someone said that. Look, the brain, you know, has three layers. And we can show it to the audience what happens. Because according to me, you know, it's a complete mathematical formula. So this is the brain stem. So I am breathing, my heart is beating. Everything is coming from the brain stem.
Then once you go up above that is the reptilian brain which, from an evolutionary perspective, which is still within us, that is more also called the limbic brain or, or the emotional system. So what work does it do? It works like a scanner, threat scanning. If this happened, then what will I do now? Self-doubt also creates that. Oh, I will have to fix this. So it's always in the state of that I have to fight, I have to flight, so I will run away. Fear, I am always, you know, fearful of the things, or free, freeze, I will be just stuck there that now what do I do? So F F F F, all the F's are right here, fight, flight, fear, and freeze are right there.
Now the biggest thing that has been given to us is this, the frontal cortex. Whoever person, their frontal cortex, and this we have seen very well in peak performers. The person who is able to hack the power of that frontal cortex which has already been given to us as humans. We have a bigger cortex. If you look at a rat's cortex, it is 7%. Approximately a chimpanzee's is 11, 12%. But humans have been given 40%. So it has been given with some logic or the other. Because that is where emotional control. So I tell it, all the C's, that emotional control, your control, your commitment, your choices, your command, everything is right there. What are you going to do? How do you connect the past and the future? How do you regulate yourself? Yes, if a threat comes, then how do you convert a reaction into a response? So what you have done is, you have built this over time. That's why you can ignore, but most people cannot.
What do studies say? 80% of the time we are only being controlled by the limbic system. Amygdala, amygdala is a small little structure, almond shaped, which stays inside. Its work is just this, you know, watchman. Oh, you cannot go inside. You cannot do this. Oh, what happened? You know, suddenly it takes 13 seconds to convert into rage, anger. So if you did a little work on those 13 seconds, and even counted from 13, right, its power is finished. It, like, all came out like a bubble. But if most people cannot do that, 80% of the times people still live in that limbic loop. Ruminating, thinking of the past. The cassette of the past is still playing. All the things run past by. And you can't leave that thought. If you cannot catch that thought, then your random RAM is completely busy. 90% of your RAM is occupied in something which is not serving you. So how will you think of the future? So that limbic loop has to be broken. So you are able to do it because you can ignore, and that is the reason why you can, come on, this message is not important. This is not. Whatever is positive for me, is affirmative. Something which is going to help me, you take that.
And then you go on to your treadmill. Which is your physical exercise. Which should be the case, gym and the gym. So which is strength building and your, and all components of exercise should also be there. Cross-lateral training must, must be there. You know, wherever you are crossing your this, because it is very important for the brain's growth. Strength should be there, coordination. Now, when we make people do exercises for coordination, it is very interesting. You stand on one leg. You assume that you stand for 30-40 seconds. You command your brain that brother, now I have to stand for two minutes. It will happen. So coordination also, cerebellum also is essentially connected to your command center. All are connected to our frontal lobe only. So everyone's switch is right there, you know. So that is great. So your strength is building. Coordination is also happening. Your balance exercises are also happening. Your endurance is also happening. And muscle is everything.
There is a very nice study which is published. It was published just two or three weeks ago that the hand grip, its connection is directly linked with your neuronal strength. It is linked with your memory. If you don't have a good grip, then the likelihood of you getting dementia is more. Think, you, or dementia ages faster if you, your, absolutely, absolutely.
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