You're listening to the Driving Confidence podcast for drivers who want to be calm and confident on the road. We will be sharing tips, stories and advice to beat driving nerves and anxiety and build your driving confidence. Whether you are just starting out as a learner or have had your driving license for years, if you want to transform how you feel about driving, this podcast is for you. We've got some content here for you that's a little bit different. And the reason for that is because when we created it, we weren't thinking about the podcast. We were actually creating this as training materials for driving instructors. So yeah, so we want you to listen to this season from a different perspective. We want you to hear things Slightly differently, because we're talking to driving instructors, predominantly in this. you might hear the phrases slightly differently. So it will give you a different perspective of what we're trying to say as well. Now of course, because we were talking to driving instructors, we've used some of the lingo. So you might hear us say phrases like ADI or PDI, and that just means an approved driving instructor or a potential driving instructor. Yeah, other words that you will hear us say are part two, Part three and standards check. And here we're just talking about the tests or the assessments that people have to take to become a driving instructor or to stay a driving instructor. So really it's a bit like the equivalent of the driving test. We hope that you enjoy listening to things from a fresh perspective. And remember that while we are talking to driving instructors in these episodes, we are talking to them about how they could help you. We're going to talk about changing your emotional state and the emotional state of your students. So as always, the message that we have is there is no one size fits all. And we're gonna share in lots of different ways, aren't we, of potentially changing somebody's emotional state. And so this really does give you a bit of a pick and mix. So yeah, one size won't fit all. It's true and few different things with different people and seeing what works for them. But this could also be used for you as well. So what do we mean by changing emotional state? So you've probably seen people walking towards your car. And you look at them and they go, they don't look happy. Yeah. And but I'm guessing also sort of like before the test as well, you see a change in somebody's emotional state potentially. Um, if they're looking very nervous, very stressed, lots of different emotional states that you can have, but. Do you notice it, but also yourself as well. So you might notice that, you know, you're feeling a little bit lethargic, that sort of thing. So how do you change from that emotional state where you are at the moment to a more positive one? Yeah, it's getting yourself in the right frame of mind. Are you in the right place to do what you need to do next? Exactly. It's getting you from not quite being in the right state of mind to being in the right state of mind. So one of the options available, there are many, um, is power posing. And this is always a really interesting one, isn't it? Um, it's that sort of whole idea of doing the superhero pose and actually, I mean, everybody thinks of it as superhero, and we put an image of superhero on there, but what it's really about is about taking up and claiming your space in the world. But when somebody is feeling unconfident, uncertain, unsure, they tend to crumple. They tend to take up less space as if they were hiding. And that sends lots of signals to the body. So the idea here is actually to take on that confidence stance, to stand up straight to, you know, have your arms wide, to, to clean your space and to have that confidence starts. Um, so it doesn't have to be superhero, but taking up your space. Yeah. It could be anyone, couldn't it? It could be someone that you actually know. Know, it doesn't have to be man or Superman or whoever it is, but just so that you are modeling them. Yeah. Or what would confident you look like? Stand like, sit by. Yeah. So, and if you want to find out more about power powers then, then have a look at Amy Cuddy on YouTube to find out some of the research behind it. So body language. Body language also changes your emotional state. Yeah, so it does follow on from power posing, but it's, if you don't want to do the actual power pose, that confidence stance, then as a bare minimum, you want to be keeping an eye on your body language, on your students' body language to make sure that you are having that crumpled state because. This does change the chemical makeup in your body. It changes the hormones in your bodies. So the more timid and nervous and hunched over your state is, then that will send signals to your brain and your body that that's how you're feeling. So making sure that somebody is. Able to breathe properly, sitting up straight. And actually it's possible not allowing your students or really encouraging your students to stand up when they're waiting for their test, not allowing them to sit down if that's possible. Um, because just standing up can help somebody have a more confident body language. Yeah. You know, if you are standing up, you're more upright, you're more aware if you're sitting down. You're more inclined to just drop slightly, you know, and again, your voice, we touch on this later, but these, again, the way you talk Yeah. And, you know, affects the way that you, your body language affects the way that you do things. Now this one can work in far as well. Council. Yeah, because you know, if you've got a student who's, who's sort of like hunching and knows over the steering wheel and really tense and tight, that's giving you some clues. So you want to change their body language to change their emotional state. And it might be that you stop at the side of the road in order to do that, but yeah. Do you want people to have that Relaxed Relaxed, yeah. While they're driving. So this is probably my favorite. I love yawning, but there is research behind it whether it actually relaxes you. So if you are going for test and or you are going for a. Something, even outside driver training. You could be done for a job interview or meeting someone for the first time actually yawning and having that big stretch and making all the yawning noises. What you are doing is you are allowing yourself to breathe. You are stretching those muscles. You are sort of like, yeah, that feels better. Yeah, it's a little shack that resets the nervous system. Um, and like you say, it regulates breathing. Yeah. Um, and if you think about it when you're doing the stretch and everything, it's almost mimicking that power pose in again, so you can see where it links in. But yep. Yawn in, regulates the breathing without doing breathing exercises and just reset the nervous system. So, but I would say if you're going for a job interview to do this in the toilet, um, not wear. Before you go to the building because sometimes it can give the wrong impression, but you do this one at the test center with your students can be, yeah. And it's also used for people that don't really like breathing exercises or something like it's very quick, very straightforward, everyone knows how to ya on and it can be. And has for me and my students, been fantastic. Yeah. And for us, it's always been a bit of fun in workshops and talks and things, so it really does change people's emotional state and the way they're feeling. So, calming breath. Yeah. And breathing exercises really are a go-to for lots of people when it comes to changing your emotional state, um, changing state and, and you'll see it. You often will see it the other way round, and so when somebody starts to feel nervous, anxious, stressed, you see their breath increasing and getting faster past, you can see how the breath is linked to somebody's changing emotional state in the negative. So of course we can use it the other way round to calm somebody down and change their emotional state in a more positive way by using a calming breath. And again, what we're trying to do here is do something that people know. People understand. Everybody knows how to brief, so using something that they already do is quite okay. Yeah, I'll do that. Yeah, it's, they accept it, so it is quite good. One of the simplest techniques there is there is getting people either yourself or, and even do this with your student, or even if you are feeling a bit nervous, whatever it may be, breathe in as you are smelling a flour. But then breathe out as if you are blowing bubbles. So the idea here is that when you're breathing in, you're breathing in through your nose, and when you're breathing out, you're breathing out through purse lips. And the reason for that is 'cause when you breathe out through your mouth and through those purse lips. That slows the outbreath down, and that's the calming bits of the breath. So it's as simple as that. And the idea of keeping it really simple means that, I mean, there are some amazing breathing exercises out there, but some of them get a bit complicated and it's not necessarily your area of expertise. We are not trying to teach you to become breathing instructors. So, um, so it's just that simple remembering to breathe in through your nose, out through your mouth and just make the out breath longer than the in breath. Yeah. I mean, they like this one. And this again, you know, is, can be done by ourselves or could be done by your students. It's, it's a very nice one. If people have music on in the car, potentially, you know, and they don't wanna sing. But they can hum. And again, what it does is, um, it distracts what we are, we're doing, you know, the forts that we have. We just start humming, humming the song instead, which means you're not really thinking about the bad. Yeah. You know, the, the nerves, the anxiousness, the stress that you are feeling. It just starts to control. What you are doing? Yeah. Or vantage what you're doing. Yeah. And it works in various ways. So one is, it, it regulates your breathing, um, without doing breathing exercises because, uh, naturally your breathing will regulate if you are humming. Um, but it also stimulates the vagus nerve as well. And so that is known to help people calm down. And so it is a really good way of Yeah. Changing your emotional state, changing the way you feel is humming and it's an easy one to do in the car. Yeah. And they can even hum through the steps that they want to, to do if it's a, a maneuver, I. Or routines, approach, injunctions, whatever it may be. Just, um, yeah. And that leads us on to, yeah, probably not my favorite one. Um, but that's 'cause I can't sing. Um, and people probably don't want to hear me sing it. Um, but what it does do is changes your. Emotional state, and especially if it's a soul that you enjoy. Yeah. Then it really works in a very similar way to humming. So again, it stimulates that vagus earth, which we've mentioned there, but singing music that you enjoy, singing along to music that you enjoy, just changes the way that you feel and can really make you feel happy. And lots of people sing while they drive, so, um. So this is another one. It's not for everyone. 'cause like Ke said, it's not everybody wants to sing in front of other people. But is is one to add to the list as an option for people. Now this is my favorite one and it's, it's very, very simple smile. And when you smile, notice how you feel. So instead of feeling, just put a smile. Then all of a sudden when I smile, I sometimes. Notice my body posture changes. We at it. Yeah, and you can, you can really check in when you smile. If you check into how you feel, and you'll feel that it really does make a difference. But not only does it make a difference for you and how you are feeling, it makes a difference to everybody else around you. Everybody else who sees you. So it's a way of influencing other people around you as well. 'cause smiling is infectious, smiling. If you walk along the street and smile at a complete stranger, they won't automatically smile back at you. It's really hard not to. So it is a great way of changing the energy in a room. Yep. And you can also do this in car as well if you smile at other drivers. See if we get smiles back. Again, it's, it's just something different. So rather than thinking of the nerves, the anxiousness of the situation, just smile and people will smile with you. So again, talking out loud, it's very similar to what we've been talking about already. Yeah. But what it does I find more than anything is when people talk out loud, they're telling themselves what to do. And when you are telling yourself what to do. You're not thinking of the negative thoughts that you are having. Yeah, definitely. I mean, if you are busy talking yourself through the steps of what you need to do or, okay, this is coming up here. I need to do this. I mean, need to check my mirror, I need to do the other, then there's no room. I. No room for emotional or negative thoughts to interrupt, negative and emotional thoughts to start running in your mind because actually you've taken up all of that capacity by talking out loud. So it, it sort of holds the negative thoughts at very. It allows you to really focus and concentrate on what it is that you need to do. There's loads of research about this as well, so there's plenty of research that shows that talking out loud to yourself during difficult situations. It does help you manage stress levels, so it definitely helps keep you calmer. So it is a really useful one for to try with some of your students. Like we said at the beginning, there is no one size fits all. This doesn't work for everybody, and if somebody has difficulties with tasks switching with multitasking, they might struggle with this. But for lots of people, this is a really good one for keeping them calm. And you might even notice when you're doing this. Or previous to this that some of your students naturally talk themselves through situations, which is a great, you know, thing for you to pick up on because that's the way they potentially learn best. Yeah. And so encourage it. Whatever works for them naturally is obviously one to encourage. Thank you for listening. Find out about the different ways that you can work with us on our website www. confidentdrivers. co. uk and begin to transform the way you feel about driving.