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: https://nsmastery.com/lenny Brought to you by: • ⁠⁠Teal⁠⁠—Your personal career growth platform: https://tealhq.com/lenny • ⁠⁠Vanta⁠⁠—Automate compliance. Simplify security: https://vanta.com/lenny • ⁠⁠Miro⁠⁠—A collaborative visual platform where your best work comes to life: https://miro.com/lenny Find the transcript and references 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] Production and marketing by ⁠https://penname.co/⁠. For inquiries about sponsoring the podcast, email ⁠podcast@lennyrachitsky.com⁠. Lenny may be an investor in the companies discussed.