The next time you feel overwhelmed by stress or need to stay mentally sharp during a high-stress situation, try tactical breathing techniques.
This breathing technique (also known as box breathing) is used by military and law enforcement officers to stay calm in dangerous situations. It works like this:
- Inhale slowly and completely through your nose while counting 1, 2, 3, 4. Inhale more air with each count, and inhale to the maximum when you reach the count of four.
- Hold your breath and count 1, 2, 3, 4 again.
- Then, breathe out slowly through your mouth again, counting from 1 to 4. Exhale a little bit of air after each count, then exhale completely when you reach the count of four.
- Once you have exhaled, hold your breath again for a count of four.
- Repeat the breathing cycle several times.
Tactical breathing can weaken the body’s sympathetic nervous system, which directs reactions to dangerous or stressful situations. It also works on the parasympathetic nervous system, which controls the body’s ability to relax.
Tactical breathing techniques can also be used to calm an agitated mind and relieve pain when you’re trying to sleep.
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