Breath

You do it all day, every day. It is one of the most taken for granted acts we do. Inhale. Exhale. It happens subconsciously but it can be used as a powerful tool to thwart stress, improve performance, increase focus or go to sleep.

Major league players use their breath to calm themselves down with the bases loaded. Special warfare operators use their breath to stay cool, calm and collected in high stress situations. High performance athletes use their breath to regain their composure when they are sucking wind. My point is that your breath is not merely a passive delivery system for oxygen. By focusing on controlled, deep breathing, you can take control of any tough situation, be it stress at work, a hectic day at home, or sinking the game winning free throw in game seven.

• Beat stress - Try this next time you feel stress creeping up into your brain; pause for 60 seconds and count out ten long inhales and ten long exhales. Make these deep, both in and out. Breath in through your nose. Mouth breathing sends a message to your brain saying "I need more oxygen", creating more stress response. This practice will bring you back to the present moment and let you manage your stress and move on with your day.
• Perform - If you go into any stressful situation without a plan, stress is sure to dictate the outcome. Whether its speaking in front of a crowd or running a 10k, actively controlling your breath is essential. I like to use a four count in, four count out pace. This not only keeps you present and focused, it also delivers more oxygen to your brain, boosting mental performance.
• Recover - Next time you do a workout (assuming you are breathing hard) try breathing only through your nose. This will keep you calm and challenge your ability to stay present. If you resort to mouth breathing (panic breathing) this signals your brain that you are getting tired. Take control.
• Sleep - Next time you go to bed, try this; lie flat on your back. I like to elevate my feet with a pillow and have my head flat on the mattress.  Count slow, controlled inhales and exhales. Try to clear your mind of thoughts of today or tomorrow. Focus on the breath. If you can count to ten then you are doing well. I usually lose focus. This is a practice I learned from yoga, a valuable tool that really shows how cluttered and hectic our brains can be.

 You can integrate these breathing techniques into any part of your life. If you  make an effort to breath better, you will see and feel the benefits.

Jack

PS - For another challenge, try breathing through your nose with one nostril covered. This will force you to breath deep and controlled. Do ten breaths on side and then switch. Plus, with your finger on your nose you will never get your power usurped.