Prescription: Breathe (Cyclic Sighing)
This is what they mean when they say, “just breathe, everything is going to be alright”. Cyclic sighing for around 5 minutes (or more) can improve your mood, reduce anxiety …“as well as reduce(d) physiological arousal (respiratory rate, heart rate, and heart rate variability).”1
As a first responder, my autonomic nervous system is primed and hyperactive. I’m always on guard and quick to react but also calm under pressure. I have managed to use this to my benefit under stressful conditions e.g. difficult conversations about life and death, violent patients etc. In tense situations, while your body is preparing for fight or flight, you and your prefrontal cortex can decide to implement this breathing technique that may adjust your autonomic nervous system.
Start with cyclic sighing aka physiologic sighing.
Inhale slowly and fully, then inhale once more briefly to maximally expand the lungs. Then exhale slowly through the nose or mouth as desired. Repeat.
This should become a well-practiced skill. It’s free, it’s natural and it works. Other methods include Box breathing, Cyclic Hyperventilation Breathing with Retention and/or mindfulness meditation. Practice this at night and then employ it throughout the day prior to engaging in stressful activities. If you’re an athlete with pregame jitters, use this technique to train your sympathetic/parasympathetic nervous system, add in some positive affirmations and visualization for optimal mental preparation.
When stepping onto the mats for competition, it’s important to remind yourself that you are formidable. Breathe - And visualize yourself performing successful movements and then let your body do the rest.
“You should be an absolute monster… and then learn to control it.”
- Jordan Peterson
“None of you seem to understand.. I’m not locked in here with you, you’re locked in here with me.” - Rorschach.
However you affirm yourself and visualize, know that stepping onto the mat is an important victory in itself.
References:
Brief structured respiration practices enhance mood and reduce physiological arousal. Balban, Melis Yilmaz et al. Cell Reports Medicine, Volume 4, Issue 1, 100895
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