DeCluttered Thoughts
My Forbes Contributions
Explore my featured articles on Forbes, where I share insights on mindset, growth, and success strategies to help individuals and organizations thrive. Curated for those ready to declutter and elevate their potential.
01
The Power Of Deep Breathing In Mindset Transformation.
In today’s fast-paced world, our minds are often overwhelmed by distractions, cluttered thoughts and self-imposed limitations. A simple yet powerful tool to manage this mental clutter is deep breathing. When practiced mindfully and with specific techniques, deep breathing can help cultivate clarity, resilience and balance in the mind.
The ancient yogis of India understood the profound connection between breath and mind, as outlined in the Hatha Yoga Pradipika (Chapter 2, Verse 2), where it is stated that controlling the breath can steady the mind.
Zen Buddhism aligns with this, as seen in the Zen teachings of Dogen, which emphasize deep breathing as key to the practice of shinjin datsuraku—“dropping off body and mind”—allowing the mind to settle and let go.
Daoism shares a similar concept. In Zhuangzi, philosopher Zhuangzi notes, “The breathing of the true man is from his heels,” reflecting deep, natural breathing that unites the mind and body.
To fully benefit from deep breathing, there are 10 core principles to follow. Let’s explore each one and how it helps shape a positive, resilient mindset.
1. Breathe Still: This means to practice your deep breathing only when you are able to sit still for some time. Stillness here means not moving the limbs, neck, eyelids, etc. Moving the abdomen, etc. is an essential part of breathing and hence those are excluded.
Mindset Influence: This practice of stillness helps you develop discipline and self-control. It also helps you connect more meaningfully with your own thoughts, thus giving you valuable insight into why you behave the way you behave and the like.
2. Breathe Mindfully: This principle involves immersing yourself so fully in the breath that all other body sensations fade from awareness. It is a subtle level of focus that naturally arises when you achieve stillness in sitting.
Mindset Influence: This refined focus on the breath makes you more aware of self-limiting thoughts as they emerge, allowing you to manage them in their earliest stages and prevent them from impacting your mindset.
3. Breathe Effortlessly: Relax all parts of the body not directly involved in breathing, allowing a smooth, natural breath flow without strain.
Mindset Influence: A state of effortlessness allows you to focus solely on the essential and most relevant aspects of any situation, addressing challenges with a minimalistic approach. As a result, you can respond thoughtfully and effectively, maintaining a balanced and centered perspective.
4. Breathe Light: This means breathing in a gentle imperceptible way. There is no intention to use all your strength or force the air to go in and out. No sound is produced in doing this. This helps the mind let go of intensity and not force anything.
Mindset Influence: It helps you come out of the habitual tension created in the thought processes. It also helps you develop a mindset of self-compassion, which can keep emotions like guilt at bay.
5. Breathe Slow: This refers to taking longer, more drawn-out breaths with a deliberate decrease in the speed of inhalation and exhalation. It is steady and unhurried, avoiding any sense of rush or strain.
Mindset Influence: Incorporating this into deep breathing helps you overcome the habit of being unnecessarily urgent. This also develops patience, which is a key ingredient of a winning mindset. It helps you avoid impulsive actions
7. Hold The Breath: This hold refers to the natural pause that follows each in-breath and out-breath. Gradually and gently extend this pause over time, aiming for a steady, effortless increase—such as moving from a one-second hold to two seconds within a month. Regular, consistent practice is key to achieving this with ease.
Mindset Influence: Practicing breath holds improves your willpower and tolerance for uncertainty. It also trains the brain to be calm during high-stress situations.
6. Breathe Less: Taking minimal breaths trains the body to conserve energy, promoting resilience and self-reliance.
Mindset Influence: This practice fosters moderation and a calm sense of sufficiency, helping you make the most of available resources with balance and poise.
8. Become Eligible: Deep breathing will have its optimal effects only when applied to an eligible body. So cleanse your body before embarking on a deep breathing journey. You can make your body eligible by following clean eating habits.
Mindset Influence: This approach fosters a sense of readiness to face every situation in life. You will gain insight into how many of the challenges you encountered may have stemmed from not being adequately prepared to handle them. This awareness helps in building a healthy and realistic mindset.
9. Follow The Process: Following the right process involves understanding where to initiate the breath and which primary muscles to engage during breathing exercises. Proper technique ensures that the breath flows naturally and efficiently, maximizing the benefits of deep breathing while minimizing the risk of strain or injury.
Mindset Influence: Adhering to the right process fosters discipline and attentiveness, qualities that enhance your ability to learn and adapt. This careful approach encourages a mindset of precision and intentionality, allowing you to make informed decisions and stay present during challenging situations.
10. Follow A Pattern: Establishing a consistent rhythm in your breathing creates structure, helping to synchronize the mind and body. This regularity promotes a harmonious energy flow and reduces distractions.
Mindset Influence: A structured pattern fosters stability and reliability, encouraging patience and consistency. It helps you face challenges with a calm, focused mindset, improving your ability to stay balanced under pressure.
Deep breathing is far more than a physical exercise; it is a journey into self-awareness, discipline and inner peace. By integrating these breathing practices into daily life, you nurture a resilient mindset, one that embraces calmness, moderation and focused clarity. Embrace each breath as an opportunity to declutter your mindset and step into a more mindful and intentional version of yourself.
02
The Five Elements Framework : An Ancient Indian Way To Integrate Mind And Business.
The ancient Indian philosophy of Ayurveda offers a deep understanding of the interconnectedness between the universe and the human soul. By applying these philosophical concepts, we can enhance our personal and professional growth and better ourselves.
Today, I am drawing from a well-known concept in Ayurveda: the Five Elements. This Indian philosophy teaches that everything in the universe is made up of five elements: space, air, fire, water and earth. Our bodies, too, are built of these elements. Ancient texts like the Yajur Veda and Charaka Samhita use the phrase: "As is the microcosm, so is the macrocosm." This means the qualities of these elements—space, air, fire, water and earth—are within us too.
Now, what does that mean? In contemporary language, the Five Elements framework, akin to personality assessment tools like Myers-Briggs Type Indicator (MBTI) and DiSC, offers a unique lens for understanding individual differences and strengths. While MBTI categorizes personality based on cognitive functions and DiSC focuses on behavioral styles, the Five Elements approach emphasizes elemental energies that shape personality traits and mindsets. Like MBTI's emphasis on introversion/extroversion or DiSC's focus on dominance/influence, the Five Elements framework provides insights into natural inclinations, such as reflection (Space), communication (Air), passion (Fire), empathy (Water) and ethics (Earth).
Five Personality Types And Their Roles In Business
In all of us, one element will be predominant. That element shapes a mindset that corresponds to the attributes of that element. Thus, we have five broad mindsets. Here they are:
Air-Predominant Personality: Relationship Builder
Those with an Air-predominant personality are exceptional at building and maintaining professional relationships. Their natural communication skills and ability to connect with diverse stakeholders make them invaluable in networking, client relations and team collaboration. They excel in project management, negotiations and facilitating cross-functional teamwork and cooperation, thereby enhancing organizational synergy.
Water-Predominant Personality: Client Relations Expert
Individuals with a Water-predominant personality are adept at nurturing and supporting client relationships. Their empathetic nature and understanding of various influences on behavior make them exceptional in roles that require high levels of client interaction, such as customer service, human resources and mentorship.
Space-Predominant Personality: Strategic Visionary
Individuals with a Space-predominant personality excel in strategic vision and mindfulness within a business context. Their introspective approach enables them to drive continuous personal and team development while fostering a culture of reflection and improvement. They are often key in shaping long-term business strategies and ensuring alignment with core values through thoughtful analysis and planning.
Fire-Predominant Personality: Innovation Driver
Fire-predominant personalities are driven by challenges and innovation. They thrive in dynamic environments that require creativity and risk-taking. Their enthusiasm and energy enable them to spearhead new initiatives, drive change and inspire others to embrace innovation. They are often found in roles that demand strategic leadership, entrepreneurial ventures, contributing to business growth and competitive advantage.
Earth-Predominant Personality: Ethical Leader
Earth-predominant personalities are characterized by their strong ethical principles and commitment to integrity. They are steadfast in upholding company values and ethical standards, even in challenging situations. Their reliability and principled approach earn them the respect and trust of colleagues and clients alike. They often excel in leadership roles that require a focus on corporate governance, compliance and creating a values-driven organizational culture.
Harmony Among Elements
All this being said, it is important to note that all elemental personalities are in harmony with nature, and none is more significant than the others. No two elements of nature are in conflict; thus, between the calm and insightful Space-predominant personality and the passionate and assertive Fire personality, there is only harmony, not discord. If we understand how the different personalities work in different situations, then we can resolve any internal conflicts and discover a balance.
Applicability Across Fields And Roles
The Five Elements framework is not limited to a specific field or role; it can offer valuable insights and growth opportunities across various professional settings. Its applications can be broadly categorized into two main areas.
Firstly, it serves as a powerful introspective tool. By understanding one's predominant elemental personality, individuals can gain profound insights into their natural tendencies, strengths and areas for growth. This self-awareness can help explain recurring patterns in their life and offer strategies for personal development.
Secondly, it facilitates effective team-building by ensuring a balanced mix of personalities that enhance team dynamics. By applying this principle, teams can be strategically formed to include a diverse mix of elemental types, each contributing their unique strength; the resulting team will leverage these varied perspectives and abilities to drive results.
Corporate Growth Solutions
The Five Elements framework from Ayurveda provides a profound and practical approach to understanding and enhancing personal and professional dynamics.
As a mindset coach, I have extensively used this framework in the corporate world. I have found it invaluable for overcoming both personal and team growth obstacles. The results are often almost instantaneous because the method works at the level of awareness. Much like how recognizing that what you initially took for a snake is actually a rope immediately dispels fear and clears your path, this approach swiftly uncovers answers and eliminates self-limiting thought patterns, thereby facilitating both personal and professional growth.
03
The Hidden Impact Of Mental Clutter On Breath, Posture And Thought
Mental clutter doesn’t just reside in the mind—it manifests throughout the body, breath and even facial expressions. The impact of overwhelming or disorganized thoughts can show up as shallow breathing, tense muscles, poor posture and facial tension, reflecting the chaos happening within. By observing these physical and behavioral manifestations using Eastern wisdom, we can uncover deeper insights into the state of the mind, allowing us to address mental clutter holistically.
Before diving deeper into how mental clutter manifests physically, it's important to first understand what mental clutter actually is.
What is Mental Clutter?
I've developed this concept through close readings of ancient Indian texts, which I apply in my coaching practice. These texts communicate psychological concepts through allegorical stories, such as the story "Mudha Upakhyana" from Section Six of the Yoga Vasistha, which explores the nature of the mind, its clutter and methods to declutter it.
Excessive Thoughts
Mental clutter refers to an overwhelming accumulation of thoughts that disrupts clarity and focus. It can arise from several factors, including excessive thoughts, irrelevant thoughts and unorganized thoughts.
Irrelevant Thoughts
These are thoughts that do not contribute to the task at hand or the current focus. For example, while trying to concentrate on a work project, an individual may find their mind wandering to unrelated concerns like personal issues, which distracts them from their task and creates mental clutter.
These occur when the mind is flooded with an overwhelming number of thoughts, even if they are all relevant to a specific subject. For instance, someone engaged in meticulous planning may find themselves spiraling into overanalysis, which leads to confusion and paralysis in decision-making.
Unorganized Thoughts
Even when thoughts are relevant, a lack of organization can lead to mental clutter. For example, if a person generates several ideas for a project but fails to categorize or prioritize them, they may struggle to determine the best course of action.
Manifestations Of Mental Clutter
Mental clutter can manifest in various ways throughout the body, as discussed in the Yoga Sutras of Patanjali; Chapter 1 Sutra 30 lists nine main clutters and Sutra 31 mentions how they manifest in the body and mind. This sutra clearly states that thought disturbances can manifest as irregularities in breath, shakiness or restlessness of the body or its movements, changes in facial expressions and/or mental pain. Each of these manifestations provides insights into the nature of the underlying mental disturbances.
Breath
Mental clutter often affects our breath. For example, stress and anxiety can lead to shallower, more rapid breathing patterns. As noted in another yogic text, Hathapradipika, manonāthastu mārutaḥ: "The breath is the master of the mind."
When mental chaos reigns, breath becomes erratic, affecting overall well-being. Conversely, a calm mind is associated with deep, rhythmic breaths, suggesting that mastering breath can help manage mental clutter.
Movements
Cluttered thoughts can lead to tension in the body, affecting posture and movement. Individuals may find themselves moving less fluidly, with stiffness or tension in their muscles. This tension can be a physical manifestation of unresolved mental clutter, which can also be seen in fidgeting or restless movements.
Posture
Posture is another significant reflection of mental clutter. A slumped or tense posture can indicate stress and disarray in the mind. The way we carry ourselves speaks volumes about our mental state, with a relaxed posture suggesting clarity and calmness, while a tense posture often signals anxiety or overwhelm.
Facial Expressions
The face is a mirror of our internal state. Mental clutter may manifest as a furrowed brow, tight jaw or other expressions of stress. These subtle cues not only reflect the state of the mind but can also reinforce it, creating a cycle of tension and distraction.
Thoughts
Mental clutter itself is an accumulation of unproductive thoughts and distractions. The more cluttered the mind becomes, the harder it is to think clearly and make decisions. This can lead to a cascade of further clutter, as indecision breeds more anxiety.
Decoding Manifestations For Better Insights
As mental clutter manifests in various ways, coaches must learn to decode these signs to better support their clients. Understanding how these manifestations relate to mental states will allow coaches to tailor their approaches, helping clients address the root causes of their stress and anxiety.
For example, if a client exhibits shallow breathing patterns, this may indicate underlying stress or anxiety. By addressing the breath, the coach can help the client reconnect with their body and begin to alleviate mental clutter. Similarly, if a client shows signs of physical tension or stiffness, it may be an opportunity to explore the emotional or mental burdens they carry.
As the Hathapradipika states, dughdhāmbuvatsaṃmilitāvubhau tau tautulya-kriyau mānasa-mārutau hi: "Both the mind and the breath are united together, like milk and water; and both of them are equal in their activities." This emphasizes that understanding and addressing the breath can provide crucial insights into the mind, allowing for a holistic approach to coaching.
The Vicious Cycle Of Mental Clutter
It's essential to recognize that mental clutter creates a vicious cycle that can be challenging to break. For instance, mental clutter often affects breathing by creating shallower breath patterns. Shallow breathing can lead to reduced oxygen intake, impairing cognitive function and clarity of thought. This lack of clarity may further exacerbate unproductive thinking, resulting in more mental clutter.
Conclusion
Mental clutter significantly impacts the body, breath and thought processes. By understanding the interconnectedness of these elements, coaches can tailor their approaches to help clients declutter their minds. Through conscious awareness and intentional practices, individuals can break free from the shackles of mental clutter, fostering a more harmonious relationship between body, breath and mind.