Marc Gassert - Courage and Inner Strength

How can I avoid being affected by the worries and fears of others?

Ah, there’s a beautiful Asian Shaolin story about this. If someone offers you a gift and you don’t accept it, who does it belong to? I believe this is a technique that can be practiced. I don’t let myself be unsettled; I leave it with them. After all, that’s their problem, not mine.

Can the Shaolin rules be applied to children as well?

Well, that’s a bit ambivalent. In China, a young generation of warrior monks is currently being trained under a kind of Prussian-style discipline. The idea that “if you love your children, you’ll be strict with them” is prevalent, but I’m not entirely convinced by it. My own Kung Fu master once told me when I asked, “From what age?” – “No, let children be children.” The very man who trained me the hardest said, “Let them sing, let them dance, let them paint, let them move.” The pressure to perform will come soon enough.

Trying to pin this down to an exact age might seem logical, but I think it’s more about sensing when the time is right. First, we know that pressure creates resistance in children. Second, we risk breaking them with too much pressure. And that’s something we must avoid.

Are there immediate measures beyond breathing exercises that can be used in extreme situations?

That’s a tricky question, and honestly, not an ideal one, as it’s unclear what kind of extreme situation we’re talking about. There are scenarios where I’d say, “Forget the breathing, run—you need to get out of there.” Then there are situations where taking a moment to breathe can genuinely help you clear your head and think more effectively.

There are three main categories of breathing exercises. Inhale more than you exhale - This is also called hyperventilation. It energizes your body and is useful for situations where you need to escape or act quickly. Inhale and exhale equally - This balances your system, allowing  you to think clearly. Exhale more than you inhale - This calms your body, lowers stress, and helps you relax. Once the nature of the situation is clear, you can choose the appropriate response.

Beyond breathing exercises, there are also mental techniques. These involve engaging your mind—thinking strategically or logically—or simply acting. In essence, your options boil down to: fight, freeze, or flee.

How long does it take to recover from burnout?

Since I’m not a medical professional, it’s essential to be cautious with generalizations. However, the figure that frequently comes up and seems familiar to me is about two years—two years to recover from burnout and regain resilience. That’s quite a long time. I believe we should do everything possible to prevent it from reaching that point.

Does exercise reduce stress?

Movement definitely helps. Being active allows you to reconnect with your body. However, it’s worth looking at this in more detail, as not all types of exercise are beneficial for stress relief. Some sports can actually increase stress hormones like cortisol and adrenaline. For instance, if I were to say, “I’ll reduce stress by tearing down a single trail on a mountain bike or skiing downhill,” that wouldn’t be ideal.

A 2016 study suggests that the best way to reduce stress through exercise is by engaging in strength training at a resting heart rate of 100–120. By exhausting your muscles in this controlled way, you activate your body’s ability to break down stress hormones afterward. This is my guideline.

Not every sport is suitable for stress relief. Some work well because they allow you to switch off mentally, effectively blocking out stress. However, other sports might actually increase your stress levels. It’s important to choose wisely based on your needs.

How can I sleep well when I’m stressed?

For this, I’d recommend focusing on the third category of breathing exercises, which involves exhaling more than inhaling. Two techniques are particularly popular at the moment. The first is the Wim Hof Method, which is essentially a form of hyperventilation. This technique puts your body into an adrenaline rush, allowing you to endure a great deal. The second is the Buteyko Method, which requires you to breathe so slowly that both the inhalation and exhalation are completely silent. It’s quite challenging but very effective.

To practice the Buteyko technique, you start by inhaling for five seconds and then exhaling for six. You continue by inhaling for five seconds and exhaling for seven, gradually increasing the exhalation time: five seconds in, eight seconds out, then five seconds in, nine seconds out, and so forth. At some point, the exercise becomes so demanding that your brain decides it’s easier to fall asleep. Alternatively, if you have exceptional willpower and keep going, you might simply pass out from the effort. Since you’re already in bed, either outcome works in your favor.

What should be the first step to escape the hamster wheel and gain new perspectives?

The feeling of being stuck in the hamster wheel likely describes a state of constant overwhelm, where you’re always doing but never reflecting. This is where the concept of “pausing” becomes important. The challenge, however, is that when you’re caught in this cycle, it feels impossible to stop. If you’re at the point of asking yourself this question—aware that you’re in the hamster wheel and that it’s harming you—use your logical mind. Reaching this realization already shows that you’re capable of clear, rational thinking.

The next step is to pause and take a break. Don’t worry—you won’t lose your job because of it. Step back, take time for yourself, and analyze your situation. From there, you’ll find solutions and begin to see new perspectives.

Is there a trick to gaining more confidence in discussions?

This is a very intriguing topic. I recently discussed how many women in leadership roles face the challenge of not getting a word in once men start dominating the conversation. Addressing this issue requires a thoughtful and interpersonal approach.

The first suggestion that comes to mind is to adopt a more assertive stance—physically and verbally. Make yourself appear a bit larger, and don’t hesitate to slam your fist on the table if needed, saying, “Now I’m claiming my right to speak.” Men tend to find this easier than women, but societal perceptions make it more challenging for women. You’ve likely seen how a woman raising her voice can quickly lead to whispers about her being “grumpy,” “hysterical,” “overly dominant,” or “unable to control her emotions.”

If this topic resonates deeply, I’d recommend reaching out to my colleague Hanna Panides, an expert in this field. It’s high time that this question is asked and addressed more often. Thank you for raising it!

We are in a time of global change. These are truly challenging times, and many people struggle to cope with change. How can I draw strength from this transformation?

I believe this largely depends on your personality, to be honest. We often convince ourselves that nothing is as constant as change. "If you don’t move with the times, you’ll be left behind." When change comes, three things usually happen. First, our energy levels rise, but in a negative way—we become aggressive. We resist change. So, while the energy increases, it’s not directed constructively; it goes in the wrong direction. Then comes the realization that this resistance isn’t getting us anywhere, and our energy starts to plummet. We fall into the valley of tears, lethargy, and self-defeat. After a while, things slowly begin to rise again.

I believe the key is to pause when you realize change is happening and say, “Ah, interesting. Here comes something familiar, and now I’m getting angry.” Then you anticipate your own reaction lovingly and acknowledge, “Next, I’ll find this frustrating and judge it negatively.” That’s what we all do. I’ve never seen someone say, “Wow, how exciting, something is changing. I’m full of energy and confidence. Bring it on!” No, our first thought is always, “Oh no!” and then the judgment follows, and it’s usually negative.

But if we can learn not to beat ourselves up for judging or feeling fear, but instead recognize these feelings and see them coming, we can speak kindly to ourselves and say, “Okay, the next phase is fear, right? Let’s try to keep this fear in check.” And then we can observe ourselves thinking. Sometimes, I’ll sit there and think, “I’m really curious to see what I’ll think next.” That honesty, that childlike curiosity—it shifts me into a more positive mode, and I’m able to handle things more easily.