Keep calm secrets: strategic breathing

All the principles of heaven and earth live in your heart. Life itself is the truth, and this will never change. Everything between heaven and earth is breathing. Breathing is a clue to connecting creation.

Morihei Ueshiba

What can you do for stress and fear from social stress events such as public speaking, and even worse, from physical confrontation?

In this case, you are likely to encounter the so-called "adrenal pressure."

The high heart rate caused by aerobic exercise in the gym is different from what they call "hormone-induced" or adrenal stress. Adrenaline and other hormones cause a range of physical reactions.

Your heart rate will rise. The higher it is, the more "symptoms" your body will have. 115 times per minute, your hands will shake, your palms may sweat. We have all experienced this mild fear reaction.

Every day at 145 pm, you start to lose complicated motor control. This means that complex martial arts moves, what you learn may be more difficult to open or even impossible, but this is actually not a good place to fight - you are ready. If you are injured, you will not bleed. You may be stronger and faster than normal.

This is the area where the mother drives the car out of the child.

When your heart rate reaches 175 beats per minute, all hell will be loose. You get what they call "catastrophic vasoconstriction." Your skin is white. Your blood pressure soars in the core of your body, and your blood pool is also surging. You may experience tunnel vision, loss of depth perception, and loss of near vision.

All bets are below 175 bpm. This is the flight or combat mode. You can freeze the graduality. You may just be running and you cannot explain why in the future. Everything will be blurred. You may not hesitate to attack. You can "empty" your intestines and/or bladder.

What can you do to deal with these extreme fears and even more moderate levels?

A useful technique is called "combat breathing" or "strategic breathing." The police have been trained in this technique to help them shoot directly in the gun battle, and you can use it under any pressure from speech to battle.

Even if it is caused by adrenal pressure, this technique can quickly reduce heart rate.

You breathe four parts or cycles.

Take a deep breath through your nose [deep into your "Dandian" or under your navel] and count to four [11,000, 12,000, etc.].

Hold your breath for four seconds, but don't be nervous.

Exhale through the mouth for four seconds to completely empty the lungs.

Hold your breath for four seconds.

Repeat this cycle four times if possible.

Your heart rate will drop dramatically. For the police, this may mean being able to shoot directly or not. If you think that you can't escape the battle, this may mean the difference between clear-headed, 邋and and out of control.

I have used this part for public speaking, job interviews and sparring in martial arts classes.

It nicely calms me down and clears my perception of anxiety.

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