{"id":998,"date":"2019-05-26T18:36:29","date_gmt":"2019-05-26T22:36:29","guid":{"rendered":"http:\/\/sudlatnid.com\/wp\/?p=998"},"modified":"2019-05-26T18:36:29","modified_gmt":"2019-05-26T22:36:29","slug":"need-to-relax-try-these-techniques-used-by-navy-seals","status":"publish","type":"post","link":"https:\/\/www.sudlatnid.com\/?p=998","title":{"rendered":"Need to relax? Try these techniques used by Navy SEALs"},"content":{"rendered":"
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These Navy SEAL tricks will help you perform better under pressure<\/a><\/h4>\n
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Use this the next time you need to think clearly in a high-pressure situation.<\/p>\n<\/div>\n<\/div>\n

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[Photo: U.S. Navy photo by Petty Officer 2nd Class Eric S. Logsdon]<\/div>\n<\/div>\n<\/header>\n
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By Stephanie Vozza<\/a> <\/cite><\/div>\n
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When\u2019s the last time you paid attention to your breath? Most of us take it for granted and don\u2019t stop to think how deeply we inhale or exhale. But most of us also survive on shallow breaths that have us living on edge constantly.<\/p>\n<\/div>\n

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\u201cWe are a nation of shallow breathers,\u201d says Lynne Everatt, coauthor of The 5-Minute Recharge: 31 Proven Strategies to Refresh, Reset, and Become the Boss of Your Day<\/em><\/a>. \u201cDeep breathing comes naturally to children, but we lose the ability because we\u2019re in a constant state of fight-or-flight, low-level stress. Our breathing migrates up in our bodies; it\u2019s an anxious breath.\u201d<\/p>\n

Controlled breathing, on the other hand, is the fastest, most effective way to trigger the relaxation response, enabling you to think more clearly and perform better under pressure, she says.<\/p>\n

\u201cWe take better care of our phones than ourselves,\u201d says Everatt. \u201cWhen our phone battery goes from green to red, we immediately stop and recharge. But when our own bodies go into the red zone, we push through. Living in the red zone means living in a zone of depletion where we\u2019re more susceptible to burnout, anxiety, or depression.\u201d<\/p>\n

The Navy SEALs use two breathing techniques that force the body into a more relaxed state when they\u2019re in a high-pressure situation, and anyone can use them to control stress, says Everatt.<\/p>\n

Tactical breathing<\/h2>\n

\u201cTactical breathing\u201d is a technique to use when you feel yourself having a fight-or-flight response. It involves all your breathing muscles\u2013from chest to belly.<\/p>\n

Here\u2019s how it works: 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.<\/p>\n<\/div>\n

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Pause and exhale, starting from your chest and moving downward to the air in your belly. Imagine your belly button touching your spine.<\/p>\n

Once you\u2019re comfortable with a full, deep breath, repeat it, this time making the exhale twice as long as the length of the inhale. For example, inhale to the count of four, pause briefly, and exhale to the count of eight. Repeat three times.<\/p>\n

Box breathing<\/h2>\n

The second Navy SEAL technique is called \u201cbox breathing,\u201d and it\u2019s meant to ground you, sharpen your concentration, and leave you feeling alert but calm. It uses the tactical breath technique over a longer period of time in a \u201cbox pattern.\u201d You inhale, hold, exhale, hold\u2013each for the same duration.<\/p>\n

Start by pushing 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.<\/p>\n

The movement should feel fluid and open; don\u2019t clamp down at the back of your throat. 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.<\/p>\n

Continue this technique for five minutes, building your breath strength by using your full range of breathing muscles as you draw in and push out breath.<\/p>\n<\/div>\n

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\u201cUnfortunately, we don\u2019t have a battery reading on our wrist telling us to take a break,\u201d says Everatt. \u201cWe need to sprinkle in small breaks that can energize us when we\u2019re feeling depleted.\u201d So the next time you feel that way, just give these techniques a try.<\/p>\n<\/div>\n<\/article>\n<\/div>\n<\/div>\n

Source: Need to relax? Try these techniques used by Navy SEALs<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

These Navy SEAL tricks will help you perform better under pressure Use this the next time you need to think clearly in a high-pressure situation. [Photo: U.S. Navy photo by Petty Officer 2nd Class Eric…<\/p>\n

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