# Bite Size: Still β€œOn” After Work? Here's How to Switch Off in 30 Seconds | Andrew May Page: https://stenobird.com/podcast/performance-intelligence-5318461/bite-size-still-on-after-work-here-s-how-to-switch-off-in-30-seconds-andrew-may Text version: https://stenobird.com/podcast/performance-intelligence-5318461/bite-size-still-on-after-work-here-s-how-to-switch-off-in-30-seconds-andrew-may.md Podcast: [Performance Intelligence](https://stenobird.com/podcast/performance-intelligence-5318461) Published: 2026-03-08T18:00:00+00:00 Episode link: https://share.transistor.fm/s/60dd5605 Audio file: https://media.transistor.fm/60dd5605/87d441cb.mp3 Processing state: not_requested JSON: https://stenobird.com/v1/public/podcasts/performance-intelligence-5318461/episodes/bite-size-still-on-after-work-here-s-how-to-switch-off-in-30-seconds-andrew-may Duration seconds: 659 ## Resource Most leaders know how to ramp up for performance. Far fewer know how to switch off. Operating at full speed all day without deliberately down-regulating keeps the brain and body in a prolonged stress state - impairing decision-making, recovery and next-day performance. Andrew May (Mental Skills Coach to the Wallabies) explains why the ability to shift gears is a critical leadership skill, particularly for those operating under constant cognitive load. He also shares a simple breathing technique that can lower your heart rate and begin calming the nervous system in under 30 seconds. Want to hear to the full episode? Head to #151 in our podcast library. Use Code "PQPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/ Interested in sharing your story? Email Producer Shannon at support@performanceintelligence.com today with your story and contact details. Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/ Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/ Follow Andrew May : https://www.instagram.com/andrewmay/ Watch the Performance Intelligence Podcast on Youtube: https://www.youtube.com/@performanceintelligencepodcast If you enjoy the podcast, we would really appreciate you leaving a short review on Apple Podcasts, Spotify or Google Play. It takes less than 60 seconds and really helps us build our audience and continue to provide high quality guests. ## Actions - request_transcript: `POST https://stenobird.com/v1/public/podcasts/performance-intelligence-5318461/episodes/bite-size-still-on-after-work-here-s-how-to-switch-off-in-30-seconds-andrew-may/transcription-requests` β€” Idempotently request low-priority transcript generation for this episode. - read_markdown: `GET https://stenobird.com/podcast/performance-intelligence-5318461/bite-size-still-on-after-work-here-s-how-to-switch-off-in-30-seconds-andrew-may.md` β€” Read the agent-friendly Markdown representation of this episode resource. A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed. ## Transcript Full transcripts are not published on public pages unless there is a clear rights basis.