How To Supercharge Your Performance In Stressful Situations

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Emily Fletcher founded and created the world’s first online meditation training—Ziva Meditation and zivaMIND. Since then, forward-thinking companies like Google, Barclays Bank, and sweetgreen have been inviting Emily to help optimize employee performance through meditation. We’re convinced her unique approach and skill set prime her to give even the busiest of  office drones the tools they need to get more efficient without losing their cool. 

Now, we’ve put her special blend of wisdom right at your fingertips with this course on Guided Visualizations: How to Overcome Your Fears, Excel at Work & Have Mind-Blowing Sex.  So, check out Emily’s techniques for supercharging even the most stressful of moments, and then explore her course for even more insight on upping your game at work and in life.

When studying the brain and neurogenesis, scientists are discovering that there is no one magic bullet for improving your mental performance and physical health. Changing your diet is not going to have the same impact if you aren’t meditating and exercising. Meditation alone is not as effective if you aren’t eating enough good fat. Point of the story: Brain health is best attained by approaching it from all angles.

I think this is particularly relevant when it comes to supercharging your performance in high-demand situations. There are a lot of wellness practices that can help, and if I am honest, I think meditation is generally the best. But when you need an extra boost in a high-stakes situation, the strongest strategy is what I call the "Power Trio": breathwork, power poses, and visualization. Each of the practices in the Power Trio is beneficial on its own, but when you use all three together, the whole is greater than the sum of its parts. This is why I utilize the trifecta of breathwork, visualization, and power poses in my mbg course, “Guided Visualizations: How to Overcome Your Fears, Excel at Work & Have Mind-Blowing Sex.”

Let’s take a look at each of these techniques separately and then examine how they come together to create a more fulsome wellness practice to help you excel in any situation, from first dates to contract negotiations.


You have to see what you want to create mentally before it will show up in your life. This is why everyone from Olympic athletes to hedge fund managers uses visualization before big events to improve their outcomes. In visualization, we gently guide our thoughts to visualize the best-case scenario or use our imagination to have a full five-sense experience of how our next high-demand situation would ideally play out. Visualization is, therefore, a valuable tool to prepare our physical, mental, and emotional states for high performance.

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Stress and fear affect the diaphragm first, so anytime you’re in a high-demand situation, breathwork is key. Different breathing techniques have different effects on the body; some are energizing, some are relaxing, but what they all have in common is that they bring you into your body and the present moment. They also help to oxygenate your brain, blood, and organs in a way that most exercise does not.

Power Poses

Power posing, or standing in expansive, open, powerful stances (such as with your fists on your hips and your shoulders back—picture Wonder Woman!) can physiologically change things in your body. When we get afraid, we shrink, we hide, we protect ourselves, and these physical actions can actually trigger the production of fear chemicals in our bodies. Similarly, when we start to open up, the brain senses that we are relaxed, safe, and confident, and it will start to produce bliss chemicals like dopamine and serotonin. So, simply by changing our physical stance we can send a different message to our brain, which in turn helps us to feel more confident and project confidence.

The combination of breathwork, visualization, and power poses can positively affect every area of your health and performance. Using these techniques in tandem will oxygenate your brain, ground you in your physical body, decrease nervousness, and increase confidence. So you can use the Power Trio before your next big life event: public speaking, business negotiations, even first dates. Simply knowing that you have these three tools in your back pocket will help you perform at the top of your game.

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.

Emily Fletcher

Founder of Ziva Meditation
Emily Fletcher is the founder of Ziva Meditation, the world's first online meditation training and the author of her new book Stress Less, Accomplish More. Ziva's mission is to make meditation attractive and accessible to modern people who are ready to up-level their performance and their life. Recently featured in the New York Times and regarded as one of the leading experts in Vedic meditation, Emily has been invited by companies like Google, Barclays Bank, Viacom, Chanel, Coca-Cola, and sweetgreen to help up-level company performance through meditation.Emily has had the honor of speaking at Summit Series, Awesomeness Fest, and the Omega Center. She began her nine years of training in Rishikesh, India, and was inspired to teach after experiencing the profound physical and mental benefits meditation provided her during her 10-year career on Broadway, which included roles in Chicago, The Producers, and A Chorus Line. With her high-performance background and intensive meditation training, Emily is perfectly suited to teach busy people how to incorporate meditation and visualization into their life, and she's an mbg course instructor! You can learn with her by joining her course, Guided Visualizations: How to Overcome Your Fears, Excel at Work, and Have Mind-Blowing Sex. She has also created a powerful guided visualization called zivaDETOX. It's a simple, downloadable audio that is designed to help you release thoughts and stress that are not serving you and to get you on the right path to leaving the stress behind. If Ziva sounds charming to you or you want to deepen your daily practice, you can join a global community of meditators and uplift your life from the comfort of your own home.
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Emily Fletcher

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