Tactical breathing - Deepstash

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These Navy SEAL tricks will help you perform better under pressure

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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SIMILAR ARTICLES & IDEAS:

Sama Vritti or “Equal Breathing”

How it’s done:  Inhale for a count of 4, then exhale for a count of 4, all through the nose, which adds a natural resistance to the breath. Once you manage it, you can go up to a count of 6.

It calm the nervous system, increase focus and reduce stress.

When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed.

Abdominal Breathing Technique
How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm inflates with enough air to create a stretch in the lungs. The goal: 6 to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure.

When it works best: Before an exam, or any stressful event.

Nadi Shodhana or “Alternate Nostril Breathing”

How it’s done: Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

When it works best: Crunch time, or whenever it’s time to focus or energize.

Breathing Techniques for Muscle Tension Relief
Breathing Techniques for Muscle Tension Relief
  1. Stand up straight and bend forward at the waist. Bend knees slightly, letting your arms hang limply, close to the floor.
  2. Inhale slowly and deeply, and return to a standing position by slowly rolling your body up, lifting your head last.
  3. Exhale slowly as you return to your original position.
  4. Stretch your muscles a little, and repeat.

Try this breathing technique first thing in the morning. It can help minimize muscle tension throughout the entire day.

Breathing Techniques for Side Pain

Practicing deep “belly breathing” can reduce the stress on the supporting ligaments of the diaphragm and can help relieve side stitches. 

Belly breath: Lie down on the floor and place a hand on your belly. Breathe deeply. If you feel your hand rise and fall slightly with your breathing, you’re belly breathing. If your chest is moving instead of your stomach, you’re not breathing deeply enough, and need to adjust.  

Breathing Techniques for Increased Energy
  1. Sit up tall, and relax your shoulders. 
  2. Keep your mouth closed and inhale rapidly through your nose with quick, short breaths (exhale quickly as well). 
  3. Try doing that for about 10 seconds
  4. Take a 15-30 second break and breathe normally. Repeat several times.
Breathing exercises

Breathing is at the core of ancient (and currently trendy) mindfulness practices, from yoga and tai chi to meditation.

However, studies suggest that breathing exercises alone, derived from those ancient yoga practices, can be good for the body and mind. 

Deep, controlled breathing

It involves filling the lungs to the max and goes by various names like belly or diaphragmatic breathing.

It has been linked to improved cognitive performance, lower stress levels, and lower blood pressure.

Breathing and yoga
Belief in the benefits of controlled breathing goes back centuries.

Central to ancient Hindu philosophy was prana, described as vital “airs” or “energies” flowing through the body. Stemming from that belief, yoga was built on pranayama or breath retention.