Is MAP Coaching the same as Hypnotherapy?

No, MAP is not hypnotherapy; you remain fully awake and in control without entering a trance. Instead of using suggestion to create new beliefs, MAP instructs the brain to neutralize the entire neurological structure, clearing negative memories so the brain can rewire itself with positive, self-empowering beliefs.

How does MAP clear limiting beliefs to help me achieve my goals?

MAP neutralizes the unconscious blocks and negative memories that sabotage your progress. Once these disempowering beliefs are cleared, your goals and desires have a neutral platform to unfold naturally, often delivering results in weeks that used to take years.

Can MAP Coaching unlock my creative flow?

Yes. By clearing mental clutter, stress, and subconscious resistance, MAP helps you find that 'creative spark'. It is effective for overcoming writer's block, improving problem-solving skills, and enhancing overall creativity.

Does MAP require me to relive my trauma?

No. Unlike exposure therapy, you do not need to talk about the details of painful memories or relive the trauma to heal it. We neutralize the emotional charge gently, without cognitive processing or re-traumatization.

Can MAP help with business success and financial blocks?

Absolutely. Many clients use MAP to 'blow through barriers' and realize their business dreams. It is highly effective for clearing money blocks, sales resistance, and self-sabotage, allowing you to up-level your financial and professional performance.

Can it address family history or generational trauma?

Yes. Similar to Family Constellation work, MAP can find the origin of a pattern and clear it completely. This stops the cycle of inherited trauma quickly and effectively.

Can MAP help with phobias like fear of flying or heights?

Yes. MAP is highly effective for neutralizing specific phobias. We can address fears of heights, flying, spiders, or enclosed spaces by clearing the subconscious association, often resolving lifelong issues quickly.

I have a fear of public speaking. Can MAP help?

Yes. Public speaking anxiety is one of the most common issues we treat. We neutralize the fear of judgment and failure that causes stage fright. We also teach you 'MAP on the Go' to calm your nerves in seconds right before you speak.

Can I use the MAP Method on myself between sessions?

Yes. We teach you a skill called 'MAP on the Go' which you can use anytime, anywhere—during a meeting, before a speech, or in daily life. This empowers you to manage stress and emotions independently between your coaching sessions.

Does this help with physical health and stress-induced ailments?

Yes. MAP can effectively improve stress-induced conditions such as insomnia, tension headaches, migraines, and chronic pain by neutralizing the underlying stress response in the brain.

Is the MAP Method validated by science?

Yes. MAP leverages a neuroscience discovery called the 'Window of Reconsolidation,' which allows the brain to open neural connections and rewrite long-term emotional memory within seconds.

Where are you located?

Expansion Works is based in Hampshire, UK. We serve clients locally in Aldershot, Southampton, and London, and provide MAP Coaching sessions to clients worldwide via Zoom.

Feel the Plunge: How Hot & Cold Therapy Supported My Recovery From Burnout

9 Dec

Written By James Hazlett-Beard

There is a moment right before I step into an ice bath or even just turn that shower dial to the coldest setting where every part of my brain screams, "Don't do it."

It’s illogical. It’s uncomfortable. It goes against every survival instinct you have.

But then, I step in. The breath catches in my throat. My skin tightens. My mind goes blank. And in that silence, something profound happens.

We see cold plunges and saunas everywhere on social media right now, touted by biohackers and fitness gurus. But for me, Hot & Cold Therapy wasn't just a trend to jump on.

When I was navigating the peaks of my burnout, struggling with the crushing weight of stress and emotional overwhelm, the sauna and the ice bath weren't luxuries. They were my lifeline.

Burnout

Previously, my nervous system was stuck in a permanent state of "ON." I was running on cortisol and adrenaline, constantly anticipating the next problem, the next deadline, the next crisis. Even when I was technically "off," I wasn't. I could feel my phone buzzing even when it wasn't in my pocket.

I remember sitting on my sofa, trying to watch a movie, but feeling like my body was internally vibrating. I couldn't just "chill" because my physiology was wired for war.

I needed a hard reset. I needed something that forced my body to stop, because my mind refused to.

Feel The Heat

For me, the sauna became a sanctuary of decompression.

In a world where we are glued to screens and notifications, the sauna is one of the few places you physically cannot take your phone. It is forced stillness.

The heat does something magical to a stressed body. I recall sitting there, sweat dripping, feeling the heat penetrate my bones. As my core temperature rose, I could physically feel my muscles letting go of the tension they’d been holding since the last shoot.

During my darkest days of overwhelm, the sauna was the only place I could hear myself think. It was a space where the noise of the industry melted away, leaving just the heat and the sound of my own breath.

The Cold Plunge

The first time I tried cold water immersion, I hated it. It was a shock. My amygdala (the fear centre) panicked. It screamed, "This is unsafe! Get out!"

But I stayed. I focused on my breath. That is the lesson of the cold: Resilience.

By consciously overriding that panic signal, I was teaching my nervous system a new language. I was telling my body, "I am uncomfortable, but I am safe." It rewired my brain to understand that I could handle emotional overwhelm in the same way. I didn't need to run from the feeling; I just needed to breathe through it until it passed.

The Afterglow

But the real magic? That happens the moment you step out.

We call it The Afterglow.

As I climbed out of the cold water and dried off, a wave of warmth would flood my body. My skin would tingle, not from cold, but from aliveness.

It’s a cocktail of dopamine (the reward chemical) and endorphins flooding the brain. For hours afterwards, the brain fog that had plagued me would vanish. I felt sharp, present, and weirdly euphoric.

It wasn't just a physical buzz; it was emotional lightness. The problems that seemed insurmountable an hour ago suddenly felt manageable. The anxiety that had been a tight knot in my chest unravelled.

That afterglow became my anchor. It was the moment I remembered what it felt like to be me again, underneath all the stress.

The Verdict

Hot & Cold therapy didn't "fix" my trauma, that was the work of the MAP Method. But it gave me the physical foundation to do the work. It brought me back into my body when I was living entirely in my head.

If you are feeling the weight of stress or the fog of burnout, I invite you to feel the plunge. It might just be the reset button you’ve been looking for.

Disclaimer: The content in this blog post is based on my personal experience and opinion and is provided for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Contrast therapy (sauna and cold plunge) can put significant stress on the cardiovascular system and is not suitable for everyone, particularly those with heart conditions, high blood pressure, or who are pregnant. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition before starting any new wellness regimen.

James Hazlett-Beard