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Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)

2024-01-28 · 74 min · 69 entities

episode page audio

Asserted relationships

  • → references Science concept
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    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://sciencedirect.com/science/article/pii/S0306453023003001
  • → references pubmed.ncbi.nlm.nih.gov concept
    0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://pubmed.ncbi.nlm.nih.gov/21783179
  • 0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/15-Commitments-Conscious-Leadership-Sustainable/dp/0990976904
  • → references Body Keeps Score Healing Trauma book
    0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0670785938
  • → references Jerry Colonna Reboot person
    0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://linkedin.com/in/jerry-colonna-reboot
  • → references Insular Cortex person
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    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://en.wikipedia.org/wiki/Insular_cortex
  • → references Hour Between Dog Wolf Transforms book
    0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Hour-Between-Dog-Wolf-Transforms/dp/0143123408
  • → references Waking Tiger Healing Peter Levine book
    0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Waking-Tiger-Healing-Peter-Levine/dp/155643233X
  • 0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Recapture-Rapture-Rethinking-Death-World/dp/0062905465
  • → references Kubo Two Strings Charlize Theron book
    0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Kubo-Two-Strings-Charlize-Theron/dp/B01K5BSWX0
  • → hosted by Lenny Rachitsky person
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    evidence rules-v4
    Feed author/publisher: Lenny Rachitsky
  • → discusses Technology company
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    Feed category: Technology
  • → discusses Business concept
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    evidence rules-v4
    Feed category: Business
  • → discusses Entrepreneurship concept
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    Feed category: Entrepreneurship
  • → references penname.co website
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    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://penname.co/
  • → references Articles website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://ncbi.nlm.nih.gov/pmc/articles/PMC6813623
  • → references tim.blog website
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    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://tim.blog/
  • → references dhamma.org website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://dhamma.org/en/index
  • → references 50c8ce6d 088c 42d9 9147 D1b19b1289d4 website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://max.com/shows/scavengers-reign/50c8ce6d-088c-42d9-9147-d1b19b1289d4
  • → references jonnymiller.co website
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    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://jonnymiller.co/
  • 0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://every.to/p/the-operating-manual-for-your-nervous-system
  • → references Afferent Vs Efferent Neurons person
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://osmosis.org/answers/afferent-vs-efferent-neurons
  • → references Jonny Miller The Gifts Of Grief website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://ted.com/talks/jonny_miller_the_gifts_of_grief/details
  • 0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://theguardian.com/science/2021/aug/15/the-hidden-sense-shaping-your-wellbeing-interoception
  • → references Exteroception website
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    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://dictionary.apa.org/exteroception
  • → references Interoceptive Awareness And Adhd person
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    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://chadd.org/adhd-news/adhd-news-adults/interoceptive-awareness-and-adhd
  • → references somaticexperiencing.com website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://somaticexperiencing.com/
  • → references hakomiinstitute.com website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://hakomiinstitute.com/
  • → references Decisions And Desire person
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://hbr.org/2006/01/decisions-and-desire
  • 0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://insighttimer.com/carola.ananda/guided-meditations/the-power-of-sensations-intermediates-vipassana-body-scan-meditation
  • → references David Whyte Consolations Words person
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://themarginalian.org/2015/04/29/david-whyte-consolations-words
  • → references conscious.is website
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    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://conscious.is/
  • → references Night Lenses person
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://raoptics.com/collections/night-lenses
  • → references Apollo Wearable person
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://apolloneuro.com/products/apollo-wearable

Entities found in this episode

websites 28

  • mentioned penname.co website
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://penname.co/
  • mentioned Articles website
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://ncbi.nlm.nih.gov/pmc/articles/PMC6813623
  • mentioned tim.blog website
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://tim.blog/
  • mentioned dhamma.org website
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://dhamma.org/en/index
  • 0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://max.com/shows/scavengers-reign/50c8ce6d-088c-42d9-9147-d1b19b1289d4
  • mentioned jonnymiller.co website
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://jonnymiller.co/
  • 0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://every.to/p/the-operating-manual-for-your-nervous-system
  • 0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://ted.com/talks/jonny_miller_the_gifts_of_grief/details
  • 0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://theguardian.com/science/2021/aug/15/the-hidden-sense-shaping-your-wellbeing-interoception
  • mentioned Exteroception website
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://dictionary.apa.org/exteroception
  • mentioned somaticexperiencing.com website
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://somaticexperiencing.com/
  • mentioned hakomiinstitute.com website
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://hakomiinstitute.com/
  • 0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://insighttimer.com/carola.ananda/guided-meditations/the-power-of-sensations-intermediates-vipassana-body-scan-meditation
  • mentioned conscious.is website
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://conscious.is/
  • references penname.co website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://penname.co/
  • references Articles website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://ncbi.nlm.nih.gov/pmc/articles/PMC6813623
  • references tim.blog website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://tim.blog/
  • references dhamma.org website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://dhamma.org/en/index
  • 0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://max.com/shows/scavengers-reign/50c8ce6d-088c-42d9-9147-d1b19b1289d4
  • references jonnymiller.co website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://jonnymiller.co/
  • 0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://every.to/p/the-operating-manual-for-your-nervous-system
  • references Jonny Miller The Gifts Of Grief website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://ted.com/talks/jonny_miller_the_gifts_of_grief/details
  • 0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://theguardian.com/science/2021/aug/15/the-hidden-sense-shaping-your-wellbeing-interoception
  • references Exteroception website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://dictionary.apa.org/exteroception
  • references somaticexperiencing.com website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://somaticexperiencing.com/
  • references hakomiinstitute.com website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://hakomiinstitute.com/
  • 0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://insighttimer.com/carola.ananda/guided-meditations/the-power-of-sensations-intermediates-vipassana-body-scan-meditation
  • references conscious.is website
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://conscious.is/

persons 18

  • mentioned Jerry Colonna Reboot person
    0.90
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://linkedin.com/in/jerry-colonna-reboot
  • mentioned Insular Cortex person
    0.90
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://en.wikipedia.org/wiki/Insular_cortex
  • references Jerry Colonna Reboot person
    0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://linkedin.com/in/jerry-colonna-reboot
  • references Insular Cortex person
    0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://en.wikipedia.org/wiki/Insular_cortex
  • mentioned Lenny Rachitsky person
    0.70
    evidence rules-v4
    Feed author/publisher: Lenny Rachitsky
  • hosted by Lenny Rachitsky person
    0.55
    evidence rules-v4
    Feed author/publisher: Lenny Rachitsky
  • mentioned Afferent Vs Efferent Neurons person
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://osmosis.org/answers/afferent-vs-efferent-neurons
  • 0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://chadd.org/adhd-news/adhd-news-adults/interoceptive-awareness-and-adhd
  • mentioned Decisions And Desire person
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://hbr.org/2006/01/decisions-and-desire
  • 0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://themarginalian.org/2015/04/29/david-whyte-consolations-words
  • mentioned Night Lenses person
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://raoptics.com/collections/night-lenses
  • mentioned Apollo Wearable person
    0.45
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://apolloneuro.com/products/apollo-wearable
  • references Afferent Vs Efferent Neurons person
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://osmosis.org/answers/afferent-vs-efferent-neurons
  • 0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://chadd.org/adhd-news/adhd-news-adults/interoceptive-awareness-and-adhd
  • references Decisions And Desire person
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://hbr.org/2006/01/decisions-and-desire
  • references David Whyte Consolations Words person
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://themarginalian.org/2015/04/29/david-whyte-consolations-words
  • references Night Lenses person
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://raoptics.com/collections/night-lenses
  • references Apollo Wearable person
    0.38
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://apolloneuro.com/products/apollo-wearable

books 12

  • 0.90
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/15-Commitments-Conscious-Leadership-Sustainable/dp/0990976904
  • 0.90
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0670785938
  • 0.90
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Hour-Between-Dog-Wolf-Transforms/dp/0143123408
  • 0.90
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Waking-Tiger-Healing-Peter-Levine/dp/155643233X
  • 0.90
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Recapture-Rapture-Rethinking-Death-World/dp/0062905465
  • 0.90
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Kubo-Two-Strings-Charlize-Theron/dp/B01K5BSWX0
  • 0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/15-Commitments-Conscious-Leadership-Sustainable/dp/0990976904
  • 0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0670785938
  • 0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Hour-Between-Dog-Wolf-Transforms/dp/0143123408
  • 0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Waking-Tiger-Healing-Peter-Levine/dp/155643233X
  • 0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Recapture-Rapture-Rethinking-Death-World/dp/0062905465
  • 0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://amazon.com/Kubo-Two-Strings-Charlize-Theron/dp/B01K5BSWX0

concepts 9

  • mentioned Science concept
    0.90
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://sciencedirect.com/science/article/pii/S0306453023003001
  • mentioned pubmed.ncbi.nlm.nih.gov concept
    0.90
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://pubmed.ncbi.nlm.nih.gov/21783179
  • references Science concept
    0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://sciencedirect.com/science/article/pii/S0306453023003001
  • references pubmed.ncbi.nlm.nih.gov concept
    0.77
    evidence rules-v4
    Link in episode "Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)": https://pubmed.ncbi.nlm.nih.gov/21783179
  • mentioned Business concept
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    Feed category: Business
  • mentioned Entrepreneurship concept
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    Feed category: Entrepreneurship
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    Managing nerves, anxiety, and burnout | Jonny Miller (Nervous System Mastery)
  • discusses Business concept
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    evidence rules-v4
    Feed category: Business
  • discusses Entrepreneurship concept
    0.40
    evidence rules-v4
    Feed category: Entrepreneurship

companys 2

  • mentioned Technology company
    0.50
    evidence rules-v4
    Feed category: Technology
  • discusses Technology company
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    evidence rules-v4
    Feed category: Technology
Episode description as stored
Jonny Miller is the founder of Nervous System Mastery , a course that has helped hundreds of founders and tech leaders cultivate calm, reduce nervousness, enhance resilience, and elevate their sense of aliveness. Having personally benefited from Jonny’s teachings, I’m especially excited to have him on the show. In this episode, we discuss: • How shifting your focus from the mind to the body can help ease nervousness • The power of breath in changing states • The importance of “interoception” • Specific breathing exercises to both calm and excite your nervous system • The A.P.E. (awareness, posture, and emotion) framework for recognizing body signals • The “feather, brick, dump truck” phenomenon • The concept of emotional debt and how to release it • The competitive advantage of feeling emotions — Jonny’s five-week boot camp, Nervous System Mastery, will equip you with evidence-backed protocols to cultivate greater calm and agency over your internal state. Learn to rewire maladaptive stress responses and improve your sleep ( use code LENNY for $250 discount ). Apply here . — Brought to you by: • Teal —Your personal career growth platform • Vanta —Automate compliance. Simplify security. • Miro —A collaborative visual platform where your best work comes to life — Find the full transcript at: https://www.lennysnewsletter.com/p/managing-nerves-anxiety-and-burnout — Where to find Jonny Miller: • X: https://twitter.com/jonnym1ller • LinkedIn: https://www.linkedin.com/in/jonnym1ller/ • Website: https://www.jonnymiller.co/ • Podcast: podcast.curioushumans.com   • Email: jonny@curioushumans.com • Course: https://nsmastery.com/lenny — Where to find Lenny: • Newsletter: https://www.lennysnewsletter.com • X: https://twitter.com/lennysan • LinkedIn: https://www.linkedin.com/in/lennyrachitsky/ — In this episode, we cover: (00:00) Jonny’s background (07:19) The bottom-up approach to nervousness and anxiety (09:42) The power of breath in changing states (11:47) The concept of state over story (13:56) Personal experiences with nervousness (15:01) Breathing exercises to calm you down (20:40) The “espresso” breath exercise to give you energy (25:44) Interoception and the A.P.E. framework (34:47) The “feather, brick, dump truck” phenomenon (37:40) Recognizing emotional debt and avoiding burnout (40:47) Using somatic-oriented therapy for healing (45:26) Telltale signs of emotional debt (48:13) The competitive advantage of “feeling the feels” (50:20) Advice for people overwhelmed by stimuli (52:36) The NSDR (non-sleep deep rest) practice for emotional release (55:38) Daily practices for emotional well-being (58:23) Thoughts on meditation (01:01:26) The Body Keeps the Score (01:01:58) Contrarian corner (01:04:43) Lightning round — Jonny’s If [This] Then [Breathe] Recipes: • If [ overwhelmed ], then [ hum ] • If [ anxious ], then [ breath of calm ] • If [ lethargic ], then [ espresso breath ] — Referenced: • The Operating Manual for Your Nervous System: https://every.to/p/the-operating-manual-for-your-nervous-system • Afferent vs. Efferent Neurons: https://www.osmosis.org/answers/afferent-vs-efferent-neurons • Insular cortex: https://en.wikipedia.org/wiki/Insular_cortex • Jonny’s TED Talk, “The gifts of grief”: https://www.ted.com/talks/jonny_miller_the_gifts_of_grief/details • Humming (Simple Bhramari Pranayama) as a Stress Buster: A Holter-Based Study to Analyze Heart Rate Variability (HRV) Parameters During Bhramari, Physical Activity, Emotional Stress, and Sleep: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10182780/ • 14-Minute Guided NSDR (non-sleep deep rest) practice: https://www.youtube.com/watch?v=vjXX2c72fYY • Breathing Techniques to Reduce Stress and Anxiety | Dr. Andrew Huberman on the Physiological Sigh: https://www.youtube.com/watch?v=kSZKIupBUuc • Interoception: the hidden sense that shapes well-being: https://www.theguardian.com/science/2021/aug/15/the-hidden-sense-shaping-your-wellbeing-interoception • Exteroception: https://dictiona