These Navy SEAL tricks will help you perform better under pressure - Deepstash
These Navy SEAL tricks will help you perform better under pressure

These Navy SEAL tricks will help you perform better under pressure

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Shallow breathing

Shallow breathing

We loose the ability to breath deeply naturally as we age: deep breathing comes naturally to children, but we lose the ability because we’re in a constant state of fight-or-flight, low-level stress. Our breathing migrates up in our bodies; it's an anxious breath.

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Controlled breathing

... is the fastest, most effective way to trigger the relaxation response, enabling you to think more clearly and perform better under pressure.

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Navy Seal tricks

Navy Seal tricks

The Navy SEALs use 2 breathing techniques that force the body into a more relaxed state when they’re in a high-pressure situation:

  • Tactical breathing
  • Box breathing.

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Tactical breathing

Is a technique to use when you feel yourself having a fight-or-flight response. It involves all your breathing muscles–from chest to belly.

  • Place your right hand on your belly, pushing out with a big exhale. Then breathe in through your nostrils, slowly drawing the breath upward from your belly to your upper chest.
  • Pause and exhale, starting from your chest and moving downward to the air in your belly. Imagine your belly button touching your spine.
  • Once you’re comfortable with a full, deep breath, repeat it, this time making the exhale twice as long as the length of the inhale. 

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Box breathing

It’s meant to ground you, sharpen your concentration, and leave you feeling alert but calm

  • Push the air out of your chest, keeping your lungs empty for the count of four. Then start the tactical breathing, inhaling through your nose for a count of four, drawing air into your belly and moving up into your chest. Hold the air in your lungs for a count of four.
  • The movement should feel fluid and open. Exhale smoothly, starting at the chest and moving to the belly, for four slow counts. Complete the box with a pause of four before beginning another repetition.
  • Continue this technique for five minutes.

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CURATED BY

embp

Runner and yoga aficionado.

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