On this episode, a simple technique you can use when you feel a bit scatterbrained and two important erection reminders. This is the Holistic Alpha Male Optimization podcast where we help you unleash your true power as a man. Hey guys, welcome back to the show. I'm Steven Mathis. Thank you for being here with me. Let's talk first of all about a simple technique that we can use when we feel scatterbrained. And that's my term.
And you may not use that exact term, but the fact of the matter is part of the human experience is there are going to be times when our mind is a little, it's like a little puppy. It's wanted to be all over the place and there may be different emotions associated with that. Sometimes it may not inherently be negative, may even be lots of good stuff, and yet we might feel a little scattered. Sometimes it might feel a little harder where it's a little more overwhelming.
We feel like we have lots kind of weighing down on us. Either way, if her mind is kind of bouncing all over the place and we're feeling a little scattered, here is one simple technique that you can use that you can incorporate into your
mental toolbox. What I would suggest is as you continue in your life, which what a blessing it is to still be breathing and still be learning and expanding, what I would suggest is that you continually incorporate more tools into your mental toolbox so that as the situation calls for, you can pull the right tool. Here's 1 you can add. It's very, very simple. The first thing is to take 4 box breaths. So a box breath is four parts of four seconds.
So you're going to inhale for four seconds, hold for four seconds, exhale for four seconds, hold on the exhale for four seconds, and you're going to do that four times. So everything's A4, right? 4 box breaths. And you can remember that the box breath is 4444 on each of those four sides of the box, right? So maybe we could do one together. What about if we do one together right now? So let's inhale for four for four, hold for four, exhale and
hold for four, right? So, OK, so that was one, right, inhale for four, hold for four. Now on the hold parts 1, little tip on this. Often when we think about holding our breath, we think about really kind of locking it down where we almost close this this valve and there's this very physical kind of creating a seal and holding our breath. But that's not required. We can simply pause the muscular action of breathing, so let's
practice it one more time. And when you do, instead of feeling like you're creating any kind of seal, merely pause the muscular action, right? So inhale for four, hold for four without creating a seal, exhale for four. Again, hold for four without creating a seal. Just pause the muscles and then back to regular breathing. So that's box breathing. Here's the thing to do. This is only Part 1. When you feel scatterbrained. Anytime, even if you wouldn't describe the moment that you're
in, is feeling scatterbrained. Even if you're feeling actually pretty centered. But you want to feel a little more centered, a little more grounded, a little more calm, a little more ready to be effective with the next thing that you do. Which brings us to Part 2. So you do 4 box breaths and then set an intention nugget. An intention nugget is just taking five 1020 seconds to close your eyes and envision something for the next thing that you're going to engage with.
And that might be an emotion. So you might have some little snapshots of feeling yourself, maybe being really present if that's what you want to focus on. Maybe if you want to carry a positive happy attitude, you might have some little snapshots of you smiling and feeling happy as you're engaging with whatever you're about to engage with.
If you're about to engage with a hard conversation and you just want to feel calm and be able to listen effectively and stay grounded in your body and not get triggered, maybe you have some little snapshots of feeling that or maybe have some little snapshots of particular things that you want to get done.
So if there are actions that need to take place, let's say in the next, you know, several hour period or today or whenever it is that you're feeling this, whatever kind of comes naturally at that time, you imagine some of those actions getting done. Maybe you imagine how you're going to feel afterwards. But the key here is to keep it really, really simple and not overcomplicated. Don't overthink it.
There's no wrong way to do this. Just after you take take the four box breaths, just close your eyes when you're done and you might even close your eyes while you're doing that doesn't really matter either way. I would recommend you close your eyes when you're done and just take 5 to 20 seconds of breathing normally and allow some little snapshots of intention Nuggets to flow through your mind.
A little bit of intention, a little nugget of intention for that little that next stretch of time. It might be a very specific activity, you know a conversation that's going to happen over 10 or 15 minutes. Maybe it's the rest of your day. It's the work part of your day. And then you're going to do this again before you go home, whatever it is, a little intention nugget.
And what you'll find when you do this is that not only are you much more effective, but you'll feel much less scatterbrained. Now one question it might come up that you, that you have so many things going through your mind, so many things you could do, should do need to do that. When you take those four box breaths, when it comes to setting that intention nugget, the questions like, well, I have 1800 things to do, What
intention should I set? What I would suggest is just pick the next thing or whatever comes to mind. One of the beautiful things is that when you focus on these 4 box breaths, because you're counting, you're going to bring your awareness and your focus to your breath. And so for just a moment, you're going to get a little break from whatever thinking you've been doing.
And likely, if you're feeling scatterbrained or ungrounded or away from your center, however you might describe it, if you're feeling that, it's likely that a bit of overthinking is probably playing into that. And when you take these 4 box breaths, it's going to bring you out of that overthinking. Just for a minute. You're going to focus on your breath. And then whatever comes up, whatever intention nugget comes up, go with it. Just as long as you set some kind of intention, you're
winning, right? Like there is no, there's no wrong intention if you're if you're at least setting an intention, you are so far ahead of the game for where you could be if you didn't set an intention. So don't worry too much about it. Just get in the habit of setting an intention and maybe today you feel pretty unclear and you have lots of opportunities and you just have to kind of pick one. That's fine.
Or maybe you don't really pick one in your intention is actually to just carry some presents into the rest of your day that can be so powerful in how your day unfolds. SO4 box breaths set an intention nugget. It will center you, ground you, keep you moving forward. Let's talk about two quick but very important reminders when it comes to your erection quality. If you're a man, you care about your erection quality. And guess what?
If you're a woman, which by the way, there's women that listen to and watch this show as well. I appreciate you. Thank you for being here. Either way, if you are a man or you interact with men in a sexual way, that means you care
about erections. So there are two things that affect erections in a big way and I would suggest to you continually come back to these as reminders and things that you know when you pay attention to it, they will help your erection quality thing number one is water. We are water based creatures or something like 65 or 60, some odd percent water essentially. And guess what happens when we get an erection? Bunch of fluid flows in and creates this actually pretty amazing thing.
So if it's a fluid based process, it's a muscular based process really. But if fluid is involved, it would thus make a lot of sense that how well hydrated we are will affect our erections. And indeed, I can promise you it will. I hear from guys over and over and over again when they make a significant increase in the amount of water that they're drinking, or maybe they go back to drinking a really significant amount of water, a good amount of water that really supports and hydrates them.
It it's one of the quickest, most reliable ways to support and or boost your erections. Also, another very quick and reliable way to either support or boost your erections is to pay attention to when you stop eating. Our hormone production happens at night. Nocturnal erections happen at night, which by the way, it's not just morning wood. It happens throughout the night. And how often it happens is affected by a bunch of factors.
One of them is how late we eat. So if you eat a bunch of food really late, your body's going to devote a bunch of energy to processing that food instead of to making hormones instead of to creating erections. Again, this is the thing where I've heard over and over again from guys and I've experienced it in my own life. A change here can have a very quick impact. And it is also one of the most important things you could do on a long term basis if you're
eating too late into the night. And part of that may be the actual time that you stop eating, but it's also how much you're eating late, right? So if you stop eating at 8:00, but you eat a massive meal at 8, maybe not that great. But if you stop eating at 8 and actually most of your calories were earlier in the day, that might be fine.
So the general principle is you want to just think about move more of your calories earlier in the day and avoid the late night significant amounts of food, especially stuff like like meaningful amounts of sugar, those kind of things. They will really trash your erection quality as well as your hormones, which goes well beyond our erections, right?
But the erections are beautiful because it gives us a gauge that we can really pay attention to. So as you notice those nighttime erections, as you notice that morning wood, that gives you an immediate gauge that you can pay attention to where is you don't necessarily know what your hormones are exactly doing. Your erections are a great gauge for that. So quick recap #1 thank you for being here and making the show a
part of your day. I appreciate it, Jackie Appreciate, appreciates it. You haven't seen her today much, but she's here. She's playing around. When you are feeling stressed, when you're feeling overwhelmed, when you're feeling scattered, take 4 box breaths. Set an intention nugget. The whole process will take you less than two minutes. Even if you're breathing very slowly. Likely it will take you a little bit less than that. Won't take very long.
You'll feel more centered, grounded, calm, ready to take effective action and able to take effective action. And then the two quick erection reminders. Drink plenty of water. Try drinking way more water. Just do a test it's a it's an F round and find out situation. Try drinking a lot more water and pay attention to not eating too much food too late in the day. It will trash your erections. Keep stepping, keep stepping forward in your life and stacking bricks.
I apologize for the little laugh. I looked over and my dog Jackie had a pine cone stuck to her mouth, so that's what I was laughing at. I appreciate you guys. Keep stacking bricks in your life. We'll talk to you soon.