Jeremy Britton welcomes Xia Wu to the podcast, diving into the art of achieving restful sleep while navigating the chaotic world of crypto trading and busy professional lives. Xia, a former finance whiz turned sleep and physiology strategist, shares her journey from the high-stress realm of accounting to discovering the power of sleep, mindfulness, and breathwork. She emphasizes that sleep isn’t just a luxury; it’s a crucial strategy for optimal performance and long-term health, especially for high achievers who often overlook its importance. With her unique blend of practical science and personal experience, Xia offers listeners tips on how to transition from a state of being “wired and tired” to one of genuine rest and rejuvenation. Tune in for a fun and enlightening chat that’ll leave you inspired to prioritize your sleep game and reclaim your energy!

Takeaways:

• Xia Wu emphasizes that sleep is not just a luxury but a crucial strategy for success, urging individuals to prioritize it to enhance their performance and mental clarity.
• The podcast reveals that burnout can lead to profound changes in one's career path, as demonstrated by Xia's transition from accounting to becoming a sleep strategist.
• Listeners are encouraged to incorporate micro-moments of mindfulness throughout their day, even if it's just for a minute, to help manage stress and enhance their overall well-being.
• Xia shares that chronic sleep deprivation is linked to serious health issues, making it essential for individuals, especially high performers, to recognize the importance of quality sleep.
• Adopting a practice of journaling can help individuals process their thoughts and concerns, providing a mental 'shutdown' at the end of the day to improve sleep quality.
• Jeremy and Xia discuss the power of breathwork and its ability to calm the nervous system, highlighting its importance as a tool for managing stress and enhancing recovery.

Links referenced in this episode:

• zensonics.com.au
• linkedin.com/in/xiawu
• facebook.com/xiawusleep
• instagram.com/xiawusleep

Good afternoon, good evening wherever you are in the world. Welcome to Cryllionaire Crypto Chat.

Ordinarily we interview founders of crypto tokens and projects and today want to do something a little bit special for people who are stressed out about the markets. People who have been charting too much trading too long and need to get some rest, relaxation and and get away from the screen.

So Sharat's with me who has had a very interesting journey from finance and numbers and left brain and all that sort of analytical stuff and has now transitioned to become a sleep and physiology strategist. She helps high performing leaders, founders and professionals to build deep recovery and reclaim steady energies.

Even better than one of those energy drinks, she draws on cbti informed principles, breathwork, applied mindfulness, nervous system regulation and helps clients move from a place where they're wired and tired to getting genuinely rested without putting more pressure on you.

Strong background in finance so she can talk to you in our language and many years of professional and personal exploration in sleep and and body based recovery. Shah pairs practical science with measurable tracking activity such as heart rate, sleep data and breathing capacity.

And her mission is to help people reconnect with their body's natural ability to settle, recover and perform with absolute clarity. So welcome to the show. Thanks for joining us.

Thank you for having me.

Can you tell us a little bit.

About.

I guess your origin story?

So you've gone sort of left brain analytical, certified practicing accountant and then one day woken up and went hey, I think I'll just sleep in today.

Yeah. It's not happened overnight actually it's a gradual process. Yeah, Yeah. I love this question because you remind me how long this journey has been.

Yeah. I did spend majority of my career in accounting field dealing with numbers data analysis. Almost 20 years. Yeah. And I used to do trading as well.

That's around global financial crisis and also that time I was really study hard towards cpa.

Yeah.

Yeah.

So I got full time job and also study prepare for CPA exams and sometime I do trading and my this US market is not Australia market and it's a high risk, it's options. It's definitely bad timing and I was just pushing so hard. I just want to build up my own financial freedom.

I'm just so eager at that time and I lost lots. I lost a lot of money.

A lot of money or a lot of sleep?

Money and sleep. Yes. And physically I was so tired and mentally I was so stressed and this cannot cope well. So I withdraw myself, I quit the job, I took a Break.

I think that's kind of burnout. Yeah. Yeah. And then change a job. It's a quieter job. It's in government, much quieter.

And I start to explore mindfulness practice and realize there's so much more for us to pursue instead of just pushing so hard in the corporate world. Yeah. And then I changed a job to university.

And that's a really good more than like 15 years peaceful time until during the COVID It is a really challenging workplace conflict. Really wake me up. I realized, no, I have to look inward further because I realize there's an old pattern still playing up. So.

So my happy lovely bubble all of a sudden disappear. It's really good wake up call.

I realized I haven't really learned to know how to set up boundary properly, how to communicate and speak up for myself. So that's the journey start that lead to this new status as sleep strategist.

Along the way, I learned different healing modalities and then went to counseling to heal myself, talk to a therapist. And then explored breath work insomnia coaching certificate also. I got that training. Yeah.

So the more I learned all of these things, the more I found out, oh, this is my passion. I want to do this all rest of my life. I don't want to stay in my small corporate world. It's so different. Yeah. This feels so much aligned.

That's the inner calling becomes stronger and louder. Yeah. So one day I realized, am I brave enough to see a new version of myself?

Because I already know so many healings and the coaches, they have amazing journey and so inspiring. So I also want to see a new version of myself.

And am I brave enough to go to a new world and then just without those old corporate title, old social status, Can I build some. Build from something new. Yeah. That's why I take the big leap last year. Focus full time on what I'm passionate about.

Yeah. So we've gone from left brain to right brain. You've gone through burnout, come out the other side. And it's an interesting thing because I guess as.

As an accountant, you have a sort of a status in the community. As you're saying, like, you know, I'm an accountant, I'm a doctor, I'm a financial planner. And then how do you describe to people?

Oh, I just sleep all the time. Or I talk to people about their sleep. Like what's, what's the. The recognizable quality there? How do you describe yourself to people?

Yeah, I would just tell people, I'm sleep strategist. I care about sleep. Because I realize sleep is such a powerful reset for our life.

We spend one third of our lifetime in sleep and lots of people didn't realize this is such a powerful leverage in the busy modern world. Keep pushing, pushing hard and sleep is become the least important thing lots of time. Because we want to achieve more.

We want to do one more thing, always one more thing to do to improve, to achieve. And sleep sometimes feels like wasting our time, wasting life. It's something I really want to tell people. No, it's not wasting your time.

It is your strategy to be success and then to be having sustainable success and perform far more better than what you are doing now. So it is a strategy, it is a tool we need to really use wisely rather than thinking it's a survival passive behavior.

So if we cannot sleep well, if we constantly have sleep deprivation, think about the consequence. Chronic stress can lead to chronic diseases.

And sleep deprivation is linked to many different chronic disease and health issues like heart disease, like mental health problem or your memory. You could lead to dementia, Alzheimer, what else? Obesity. And you're craving for junk food more.

And then you will live an unhealthy life if you have not enough sleep. Yeah. There's lots of downsides impact there.

Yeah. Just as, as you're speaking, I'm thinking a couple of things.

Like if, if you go to the gym, you know, when you're lifting weights and things, you're damaging your muscles and people go, oh, you want to have big muscles or whatever, I want to lose weight, I want to go to the gym. But that's. It's actually in the sleeping that you recover and that's where you build the muscles. You don't build muscles in the gym.

In the gym where you destroy them and then you rebuild.

Yeah, yeah. It's a fundamental. Yeah.

Sleep is a fundamental mechanism for lots of our daytime activities and interconnected with many of our health systems and help you to have clearer mind to make better decisions, especially for trading. Right. You need to really make right, sharp decision. If you cannot think clearly, you cannot make right decision.

And sleep is a fundamental thing for your sharp mind.

Yeah. Sharp, sharp mind as well as sharp body.

I'm also thinking you see in the movies, when they capture the terrorists or the enemy agents, one of the things they do is play loud music all day and all night and keep the lights on. Like sleep deprivation is torture, Absolute torture. Designed to wreck people's brains.

Yeah, yeah. And you feel moody and irritable and become sensitive to people's reaction. You will take personal Right, Yeah, yeah.

But I have clients, if they sleep well, they just feel so joyful and want to express themselves better and communicate with people better. Yeah, it's totally different feeling.

Okay, interesting. I'm not sure I've ever had that sleep where I wake up and go, I'm just overjoyed and I want to spend quality time with other people.

It's like, oh my God, not you again.

Yeah, See, it depends, but definitely sleep will do better, far more better. On your mental health. Yeah, yeah, yeah. Insufficient. Yeah.

So obviously on the downside, when we're sleep deprived, we're grumpy, we're moody, physical health suffers, mental health suffers, chronic diseases, all these nasty things. And is it just emotional regulation? Physical.

Like, what's the ultimate payoff for someone like you who studies sleep and who just has the best sleep of all time?

We.

What's the. What's the ultimate that we're looking for?

First of all, I want to say that I'm. I'm not the person have best sleep all the time. That's a miscommunication. Yeah. See, I'm normal human being and life happens. Right. It's just. Yeah.

We have to deal with those urgent things. And sometimes I do need to sit up late at night. But that's okay. The, the point is we need to have a regular, fairly regular routine.

And if we can perform like follow that routine well most of the day, one or two, all day, still capable, we can adapt to that change and we can recover quickly. That's the thing. We build up that capacity during multiple days. Most of time we can't. Yeah.

We can't just like constantly have insufficient sleep and thinking that I can deal with that odd moment, those dramatic moments. Well, because you didn't build up. It's like muscle. You have to build up muscle constant in daily practice. Right. Yeah, it's the same thing.

So anyway, yeah. Because I follow the routine and I feel generally my mental health is really good. I'm generally is a happy person and positive. Really positive.

Lots of people I know, they think I'm too positive.

Too positive. Oh my God.

For them. Yeah. Yeah. But it doesn't mean I don't feel stressed. I still feel stressed. I still have downtime.

However, I can stay in center alone and then that can give me power to really trust myself. Can adapt the risk or adapt challenge better. Yeah. And I can let go things if it's not come to my way. Yeah.

Okay. So I mean, listening to the show, we've got some people who are traders Whether that be in stocks or crypto and commodities and other things.

We've got some people who are busy executives and they invest with us and we handle their investments because they're too busy with their work.

You know, we've got people who are self employed, people who have got maybe a couple of young kids at home and they've got hobbies and they've got different things that tear them. So is there like specific advice that you give to different people or is there a general thing that you can give to most people most of the.

Time that can be specific. But there are also some general information like hygiene, coffee time and meal time, exercise time and then light exposure, et cetera.

The hygiene is all general. Each person have different cause to lead to their sleep deprivation.

One person can be just keep scrolling, addictive, you know, another can be busy mind. They cannot let go of things. They keep replaying, ruminating. Yeah.

Or another one can be just constantly seeking improvement, making decisions and try to make things better. Anticipating. Yeah. Predicting. Yeah. It's all different reasons. Yeah.

And some people can be just trauma happened in the past or limited belief that the kind of thinking makes them have negative emotions. They cannot settle down. Yeah. Worrying. Yeah. All different. Yeah.

So.

So starting out for someone who, you know, may be thinking over past trauma, maybe thinking over, oh, what I did in the day, did I say the wrong thing? Did I do the wrong thing? Did I press the wrong button? Like, you know, could I have done that trade better like recycling all those past things.

What's some general advice for someone who's, who's perhaps persistently thinking too much?

Yeah. Those fears, those worries all come from our thought. Those emotions all come from our thought. So the thought is something we need to work on.

How to let go those old thought. If we keep thinking in that old pattern, then it just strengthens our circuit in our brain. Right. We need to break that circuit.

The key point is come back to the present. Lots of time when we worry, it's either things happen in the past or something hasn't happened.

We're predicting or we just worry like regret what happened in the past. So whenever come to this moment between past and future, there's a moment in the middle. Come here now, here now. Stay with your body.

This is the important, I think is a key tip is connect to your physiology. What happened at this moment? Just drop your mind into your body because your mind always busy.

But once you drop your money to your body, your body is tell you the truth. The body is intelligence. It will tell you how you feel, what's the sensation coming up. You don't make up story about to explain that.

You just stay with that. Just meet them, meet your body sensations, meet your breath. Here I want to mention that breath is really powerful tool.

Same as sleep with breath all the time.

If we can be mindful to pay attention to how the air coming to our body, how our body is working to accept the oxygen and then push the CO2 out this process like our chest is bending or shrinking our body cooperate with this. Maybe you feel your back easy expand. Or feel the age of the inhale where that stopped. Or feel the pulse between inhale and exhale.

That's another pause, reset. Just start to feel those micro movement inside your body. That will be helpful to stay at present. And then really good to help you to calm down.

Especially if you can have a prolonged exhale that longer than inhale. Then really good release process to make you feel safe and calm down. There's lots of breathing tips I can show people.

If anyone interested, we can have a chat later. But for now I just want to briefly mention breath is really good tip.

When we breathe we need to really feel the gravity and make our body soften instead of breathe tightly. This is not good way. Yeah. It's a lot of nuances to. Yeah and yeah. To watch to make sure you breathe properly. Yeah.

Yeah. Okay.

Okay.

I mean I think I've.

I've got a friend who was a Tibetan Buddhist monk for seven years before he finally left the monastery because he decided he wanted to have a girlfriend and a bit of a life. But there's a lot of crossover in meditation and martial arts.

You know when you, when you're doing chopping through the bricks and all these amazing things that some, some people can do that it's very much about focusing on the breath.

And you know, he's, he said to me, Lama Chad said like, you know, there's this dragon breath and there's this breath and there's three short ones in and one long, one out. And there's. There's so many different varieties of different breathing for different techniques and stuff like that. And you just go wow.

I just kind of breathe without even thinking about breathing. And if I'm going for it for a run, you know, running to catch the bus, then I breathe a bit heavier but not conscious of the breath.

Is, is that some of the techniques that you, you teach people? Do you teach people how to like deeply meditate? There's different types of breathing or is there one that sort of works for you most of the time.

There's a lot of different ways. How to say techniques. Yeah. Breathing techniques is many. It's all depends on individual. Because not everyone feeds everything.

You, you got to find the one that suits you and then once you find it, we just stick to those ones. Yeah, yeah.

Okay.

So for someone like we were talking before, someone who might be a trader or someone who might be a busy executive or something, I imagine the stress they have is different, but it might show up in the same conditions. So can you give me a couple of examples of someone who might be. If you're, if you're feeling this, you might need to do this.

You're worrying about the past, you might need to do this. If you're stressing about the future, you might need to do this. Is there a couple of little different techniques that you could try?

Yeah, yeah, there's some different techniques for different patterns. Mindset, for example, if people.

Common patterns just give us the common ones, not the whole.

Yeah. Like people are just constantly thinking, there's something I find unfinished, what should I do next? Like thinking, planning.

And then those mindsets like thinking forward, planning to make things better at nighttime, how to quiet their mind. One way is journaling or write something down saying, okay, this is something I can deal with tomorrow. Today is finished. Just, just sending signals.

You're writing those things down. Or just talk to themselves in that way can sending signal to the nervous system. Yeah, just tell them, okay, the day finished those tasks.

I can deal with that tomorrow, 9 o' clock or 8 o'. Clock. And for now I don't need to worry about anything of those.

I just come back to this quiet, nice transition time so I can sleep well, then I can have energy to deal with things tomorrow. Yeah, those little talk sounds, there's a science behind it. We've got to believe science. Yeah. Try it. Yeah,.

I think I've seen a lot of different modalities where they say journaling. I mean it's something I used to do many years ago. I probably haven't done for about, gee, 15, 15 odd years.

But I think, you know, I've seen people going on retreats and journaling and things like that. So that's something that I probably knew but had forgotten about, if you know what I mean.

So, and how would I know if like if I'm trying to line up with worrying about the future and stressing about the past, if I'm, if I'm a past person, should I be journaling? If I'm a Future person. Should I be breathing into the present moment? Which. Which one would be best for each person?

If. If the person like to replay what happened in the past. That's also need to tell your body that things already finished.

It depends on what kind of thing they replay actually. Yeah. If it's a tiny. It's not really that critical. Just tell them tell themselves.

Tell myself this is something that's already enough already had it don't need to replace because there's no solutions. Yeah. We can't. I can't do anything about it. I only can do what I can control. What happened already happened or. And the past already gone.

I cannot go back anymore. Why I still stick myself to this moment. It was already gone. It's disappeared. Yeah. I need to.

What I can control is to stay at this present and then have a good rest. That is my investment that can give me the best return. Yeah. Okay.

And some of the past trauma can be very heavy and sometimes maybe during the day something really dramatic happens. We do need to process those emotions. We cannot just all of a sudden shut down. We cannot force it. Yeah. Then we just.

If you want to need to process emotion. Yeah. Find a way to process that. A safe way that we need the time for that process. Allow that happen. Accept that you need that moment to process.

At the same time need to also remind yourself that's already happened in the past. What you can control is something you need to work on. Yeah. Emotion you just do not just dwell in self dwelling yourself in the past. It's not healthy.

Yeah. Still need to have some positive thinking to move forward. Yeah. That's a process. It is not something you can handle in one night.

You can then forget about anything. It's just a process and I need a guidance need steps to go through that. Yeah.

Out of being in the past and being in the future. Which. Which one do you think most affected you in your. In your previous life?

Previous life? You mean before when I was in corporate world?

Yeah. Yeah.

Yeah. I actually kind of easy to stay quiet. I tend to forget things. It's not about the memory thing. It just won't stay.

Those unhappy moments won't stay for too long unless that drama happens that really stay in my mind for long. I didn't have good night's sleep. So I accept that. But I try to treat that as a gift. I know there's something trigger me to grow, to change. Yeah.

I do learn lots of things and learning give me some power and wisdom to go through that journey. Yeah.

There's Things obviously you need to let go of. But there's sometimes the temptation to keep rehashing things because you think, oh, I'll learn from that and I won't do that again in the future.

But then you're sort of pulling yourself into the past, thinking about the future and never being.

Yeah, it's hard. Yeah. So since I learned breastwork, I found this is really efficient. Yeah. Especially with guidance. Yeah.

To listen something like music and also verbal guidance can help. Otherwise, if just myself doing that alone, it's. Yeah. Without any other tools, no music, no guidance, it's. It's difficult.

Yeah.

Yeah. I have to sleep, split. Split myself into. Out of this former victim mindset to another. Then there will be a victim of me.

And also very wise breastwork facilitator. This is really hard to have these two roles play at once. Yeah. So better have someone to guide you. That makes things much easier and efficient.

Yeah.

I mean, there's a few apps, I guess, where you can turn on a little like an oven timer or something and just go, I'm going to meditate for five minutes. But you're sitting there with your eyes closed and you start thinking, oh, I've got to go shopping later. Or what was that thing that.

That that person said to me before and I got really upset about? So, yeah. Guided. Guided meditation, I've found is.

Is something that helps me get on track because I can't be thinking about my thing while someone's saying to me, breathe deep, think about the ocean or whatever. So is.

Is there like recordings and things that you have to people or do you specify and you do it specifically for them in the moment, what they need.

Yeah, I will guide people. See, I. I'm a breastwork facilitator. I have my way to guide people to come back to their body and. Yeah. To how to. There's a gradual process.

So start from sensing. You don't have to close your eyes. You don't have to. Yeah. All of a sudden go deep. It just gradually.

Some people just cannot all of a sudden go to very deep. Go to the center. Otherwise you'll feel so uncomfortable and anxious. This is something there. Yeah. You don't want to face. Yeah.

You have to feel safe first. So safety is another thing. Yeah. I'll always make sure people feel safe. And then gradually go to deeper and deeper and stay present. Yeah.

Okay. So you're teaching someone how to fall asleep, but you'll be doing it over a zoom call or something like that.

Yeah. Yeah. Online is fine. Yeah, yeah.

Usually if people come to me or have a chat, understand what happened, look at their lifestyle and then make suggestions and then make up, like suggest a plan to work together. Yeah.

So how it look like is basically the six to eight weeks and then I'll just meet online one time per week to go through what happened during the week. Look at their sleep schedules. They need to do journal. That is so important. When I say journal is not writing a diary or something.

It's just record their sleep time.

Oh, okay.

Yeah.

What time they go to bed and then roughly how long took them to fall asleep and then what time they get up, wake up or get up, what time they had coffee and how do they feel during the day, etc. Yeah. And what did they do before bedtime? Did they keep scrolling or did they do something else or did they had a fight, have fight with partners?

All of this because we need a quieter mind to be able to help us relax and then invite sleep in if we are so busy and solving hard problem thinking, those challenges and then had a fight that we cannot stay calm and you cannot have good night's sleep. Yeah.

There's lots of behaviors around this and it's not just about nighttime, it's also about daytime, how they arrange their day, how to deal with stress. Yeah, there's lots of things to think about. This holistic approach.

Are people aware enough shah to go to the doctor and say I'm having trouble sleeping or do you find that a lot of people aren't even aware that they're not sleeping properly and so maybe they might be drinking too much alcohol to get to sleep at night? Which is something that I used to be guilty of in the olden days. Yeah.

Hard day, like 15 hour day in the office and my mind is racing, so I'll just go and have a couple of shots of bourbon or it might be having too much coffee or energy drinks or something to get through the day. Like how do people become aware that they've even got a problem?

Talk to me. They need, they need to talk to experts to help them to see from a different lens.

Yeah, they need to really view their lifestyle, their behavior in a different angle to realize, okay, this is how I look like and this is where that lead me to without talking to experts. Lots of people think, okay, drinking alcohol can help me to fall asleep quicker. It's actually not good.

It looks like help you to fall asleep quicker, but actually it's numb your nervous system, numb your consciousness. It won't give you good sleep. Won't give you restorative sleep. What happened? Most likely you will have fractured sleep, second half night.

And when you wake up, you feel very groggy. Yeah. And sometimes can be moody.

So that's why you have like six to eight coffees to get you through the day. Right. That evens out your mood. Or does that fix everything?

Yeah. See, there's a lot of things need to look at. The. The behavior, the habit.

And what I would do is won't fix everything in the first week because we cannot cope. It's too overwhelming for some people.

We just start little by little, make it easy, gentle, and you still can see the change and build up confidence along the way. Yeah.

For me, in my previous life, when I was financial planning and working 70, 80 hours a week, very stressed, I would drink alcohol to put me to sleep. I used to drink six, you know, four to six coffees a day to keep me, keep me focused. I don't do that anymore, by the way.

So if there's someone out there who's.

Who's doing something like that, or someone who might be on medication even to help them sleep or calm down or antidepressants or something like that, how do you handle the transition? Because you can't just stop taking your pills. You can't just stop drinking coffee and alcohol.

Exactly. Yeah. What I'll do for medication, we still can continue, have the medication. We'll just have a look at the first week, look at the pattern.

You just behave like almost the same, no change. Basically just maybe just one or two micro change. Maybe move forward your coffee time like two hours earlier.

Your last coffee maybe have to be finished by three or two. Yeah, right. Those little movement. And the medication part is we just look at your pattern first. And then second week, we can reduce quarter. Yeah.

A quarter of the intake. You still can talk to your doctor. Yeah. We can work with your doctor together to make the progress further. Yeah.

And gradually reduce more and more, Just build up the trust of your body. You have the capacity to fall asleep without pill. Yeah. Just need that trust there. It happened, will happen. Yeah.

I did the wrong thing, obviously, because I didn't know. I just suddenly decided to stop. I stopped drinking, stopped smoking and stopped alcohol, coffee and cigarettes all at the same time.

So my body sort of went into absolute withdrawal.

That's very challenging.

And shock. Yeah, yeah, it was bad.

I wouldn't suggest that for anyone, but maybe talk to a therapist, talk to your doctor, Talk to someone who could actually help you to breathe and sleep and get through things. I mean, there's probably some people who go, oh my God, I haven't had a really good night's sleep since the kids were born.

Or I haven't had a really good night's sleep since I started this new job. As you said, like right at the start, life now is so busy that our sleep's as kind of an afterthought. We don't think about that anymore.

So what's something that you could suggest? So we've got breath work, we've got journaling. Is there something that I can put into my lifestyle that's not going to take up extra time?

I think I can't imagine I'm going to be journaling for two hours before I go to bed and breathing for like, you know, an hour of meditation. Sounds like I don't have time to do that. What's something that I can sort of adapt that's not going to be extra pressure on me? I guess.

Yeah, there's a flexible, flexible way to do that. Practice. Lots of people thinking, oh, breath will have to do one hour or generally two hours. No, not in that sense.

We can make it in the micro moment. So for example, during the day we can embed those Micro moments like 30 seconds, 60 seconds in between your tasks to do a micro closure.

What happens is the modern busy days, people have to deal with lots of information and tasks at the same time. When you're writing email, you can have this message window pop up and there's a phone ring. There's a people come to your office want to talk to you.

So those busy moments can leave our mind very busy and have lots of open windows stay in our mind. Unfinished tasks that's actually cause cognitive load.

If we do not close those window properly at nighttime, it's really hard to make our nervous system downshift to the parallel relaxation mode. So instead of build that downshift transition only at nighttime, one hour before bedtime, we can build that throughout the day, right? Yeah.

That's a really good way to help us stay calm, stay centered. Always come back to the home to come back to home to get ready for the next move.

So that need to look at your lifestyle, look at your daytime work schedule to find the right moment to build into those micro moment to know what to do. For example, simple as that is, just stay away from your computer.

If you finish one thing and then just look at window outside the window, look at the tree and do some gentle breath and then just tell yourself, I just enjoy this moment. Something like that, or maybe something like, I don't need to think about that now. I just want to stay here with my breath. Yeah.

One minute or half minute. Build that into. Yeah, this is one example. There can be many different ways. Yeah, we can work through that together. Yeah.

Yeah.

I guess it feels for many people who are busy, they're running from one thing to the next to the next to the next, and still thinking about five other things. I like your analogy of having the tabs open. That, that sort of resonates for me.

But just having one minute in between things, like one or two minutes to reset, I think that's. That's very powerful. I used to be the guy with like 26 tabs open. And I'm conscious now.

If I start to see that filling up, I go, oh, you know, is there something I can shut down? Is there something I can say for later? Even.

Even as silly as writing something on a post it note and saying, I'll get back to that, or scheduling something in my calendar and going, look, I've left that tab open, so I'll go back to it. But now it's stressing me having so many tabs open.

So I'll put a note in my calendar for tomorrow afternoon to go back to that and I'll just close it. So I'm not thinking. I'm. Yeah, I've got three tabs open.

I can handle three tabs, but I think it's really important to have that even 60 seconds in between.

Yeah, yeah, yeah. It sounds so easy. And lots of people just can't believe that will work. But do it. You will see the difference.

My clients try it and they see it really make difference. Even they do that only twice or three times. It's better than not doing that at all. Yeah. And just about sending signal to your nervous system.

Your nervous system, once received that signal will do differently. Yeah.

Okay. Okay. I'm thinking just taking a deep breath before I walk into that next meeting.

Exactly.

Yeah. I wish I had a window here I could actually look at and see a tree. I used to work in a windowless office all day, 16 hours a day.

But, you know, work, working from home for some people, they've got the ability to step outside and look at the sky or something like that. Hopefully you've got a window in your office. Otherwise, you know, ask your boss, cut a hole in the wall, something like that. Can I have a picture?

Can I have a picture of a tree? Is that going to help or does it have to be an actual tree?

I think, of course, picture is also fine. You can visual that or even your mind. You just close your eyes.

If you have very nice memory that bring you that good feeling, relaxation feeling, just replay that memory. Nice memory in your mind. Yeah. As long as something can bring up that sensation, your body. Yeah.

Then you already experience that relaxation moment, then that's good.

Oh, I like that. I like that. So close my eyes, take a deep breath, go to my happy place.

Yeah.

Imagine I'm on the beach somewhere.

Exactly. Yeah. That's the vagal that will activate your vagal nervous system. Come back to a central vagal. Very helpful.

I guess there might be the preconceived idea that if you're going to have a meditation or a visualization that needs to be like an hour long, but you're saying it can be 60 seconds.

Exactly. Yeah. And you need to build that repeatedly, not just once per day. Then you won't feel too much. Yeah, yeah.

Have that muscle built through that micro moment.

I'm getting the image of like the little pressure cooker and you need to let off the pressure.

Yeah.

Maybe every hour rather than waiting all day. Yeah.

Good example. Yeah, yeah, definitely. There's other ways as well to build up resilience. That is another thing. Yeah. This is two technique. Probably later.

Later on, not now. Yeah. About the CO2 tolerance, like how we tolerate CO2 in our body. Yeah, yeah. It's another way. Yeah.

Letting off a little pressure every now and then. So let's get personal with you for a minute because you said you've been through burnout. I've been through burnout myself.

There may be some other people who are either been through it or on their way towards it. So how much do you think it would have helped you to be letting off the pressure a few times a day or if.

If you had these skills back then when you were doing accounting, how beneficial would it have been?

Three times? At least. Morning, lunch, afternoon. Yeah, yeah, definitely. Yeah. I used to sit at my desk doing things.

If I'm into something, I can sit there for six, seven hours without move. Yeah. And forgot to drink water. It's just so unhealthy. Yeah. It's not worth. Your health is most important.

So if you got up and moved around and breathed and you think your accounting business would be three times better.

More than three times is. Yeah. The more you do that, the better your outcome you will get. Yeah. I start from the three times. Definitely. Yeah.

No guarantees, of course. You know, not health advice, not financial advice. But if you want to triple your output, then maybe have a little.

Yeah, it's about increase your awareness of pause and reset and then letting go. Because once you pause and come back to the center, come back to the present, that means you're already letting go, right? Yeah. You can stay here.

You can stay here and then do not think about anything else. Just breathe. Just stay here at this moment to enjoy the trees or empty your mind, come back to your body. Yeah. That's the letting go skill as well.

Amazing. Amazing. We've got a couple of minutes left. Is there any other tips that you want to drop on to people at the moment or is there some advice?

Is there something they can read, something they can listen to to how do they get to the next level? I'm sure everyone would want to triple their business, triple their output, become more effective. Even 10% more effective would be a bonus for me.

But what can you offer us? How can we sharpen our skills.

Instead of keep doing things? I think probably shift your attention more towards how to recover better.

Okay.

Yeah. And once you have really good restorative recovery, you can have 10x efficiency, perhaps, hopefully you can have a good recovery.

Can bring your 10x efficiency. Yeah. Just trust your body. Your body have intelligence.

If you ignore those signals the body sent to you, like tiredness, thirsty sleepiness, if you ignore them, it will sooner or later will come back to bite you. Yeah. Better do something before the crash happened and yeah.

Build that into your architecture, biology, architecture to make it work towards your success. Yeah. Trust your body. You have the ability to leverage recovery, leverage sleep to be part of your successful performance.

And in six months time, when business is taking off and my life is all balanced and wonderful and people say, what's your superpower?

Because they'll be expecting, oh, maybe you sleep two hours a day and you get more done, but the superpower is actually sleeping eight hours a day, right?

At least seven hours. Yeah. Yeah. Constantly. Yeah. Doesn't mean that you can't sleep like one or two days or occasionally sleep less than seven hours.

If you have extra work to do, then that's fine, but most of time, at least seven hours.

Fantastic. So we've got journaling, we've got various types of breath work, and sleeping at least seven hours.

Now, people who want to actually find out specific information for their situation, how do they get in touch with you?

Sha, thanks for that. I like to connect with people on my LinkedIn account. That's my main field. I share lots of my insight and case studies on my LinkedIn account.

Another place is Facebook or Instagram. You also can find me. You just search my name. Xia Wu Sleep. Xia Wu Sleep. You will find me. Yeah.

And then we can have a chat to understand your behavior and then we can build some easy, nice steps to make some shift.

So there's no website as yet.

I have website. Yeah. You can welcome to my website but it's not lots of information to share. Yeah. So yeah, it's about service. So you can. Yeah, good point. Yeah.

If you want to understand my service in detail, go to my website. My website is zensonics. Z e n s o n I c s.com au okay.

So from, from zensonics.com then people can, can go to the LinkedIn and the other things as well. Has it got connections to those?

Yes, yes. Yeah, they can find that on there too. Yeah.

I was thinking it might be a website called sleepismysuperpower.com or something like that.

But thanks for that. Yeah, I'll think about it. I think it's more easy, easy to remember and sounds really good.

Zen Sonic. So Zen is obviously being blissful and aware and the sonics part, is that just sound?

Yeah. Because I started my business from Tibetan symbol sound healing. Yeah, yeah. I use the sound healing to calm nervous system at the beginning. Wow.

Sound is another powerful tool. Yeah. It just penetrate your skin, penetrate your body organs and go to your deeper level tissues. Yeah, yeah.

The gentle massage, the sound wave can do gentle massage inside your body and change your brain wave in very short time.

You didn't even mention that in the last hour. You didn't. I'm glad I asked about the website. Like Tibetan singing bowl. There you go. Like those things are powerful.

Yeah. So when we do brass work, I will use sound. Use music. Yeah, yeah. Soft music coming music together.

Very cool.

Yeah.

So I'm thinking we need to spend another hour talking about that. But we're, we're out of time unfortunately. So we want to find out more about that.

Yeah.

Zensonics.com. So zensonics.com au thank you. Shah. It's been wonderful and I think again we might need to go into some more depth.

But anybody can find out more from your website and connect you. Thank you very much.

Thank you very much. Thank you, Jeremy.