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These Navy SEAL tricks will help you perform better under pressure

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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These Navy SEAL tricks will help you perform better under pressure

These Navy SEAL tricks will help you perform better under pressure

https://www.fastcompany.com/90354456/these-navy-seal-tricks-will-help-you-perform-better-under-pressure

fastcompany.com

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Key Ideas

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.

Controlled breathing

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

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.

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. 

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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  1. Sit up tall, and relax your shoulders. 
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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 c...

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.

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Deep, controlled breathing

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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. 

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