Tactical Breathing: How to Stop Stress on the Spot
Many people use the term 'panic attack'
loosely, describing an episode of minor stress. However, for some, the
word is not just a figure of speech but a very real condition, which
manifests itself through a physical reaction, that might include shallow
breath and shaking. Those symptoms can easily be mistaken for something
else, and worsen the panic attack. The first step to help yourself is
to recognize what you’re going through, but even once you do, it might
feel like the situation is just out of your control. It’s not. One
simple way to regain control over your body is through regulated
breathing, according to experts.
While there are quite a few breathing
techniques that are useful to practice in different situations, one that
was proven to be helpful during panic attacks, in particular, is
tactical breathing or combat breathing. It is a method of diaphragmatic
breathing that is often used by military personnel who are placed in
very high-stress, panic-inducing environments. Many testified that
practicing tactical breathing helps them focus, get in control of their
emotions and thoughts, and manage stress in a matter of seconds. Because
of the high success rates of this technique, it is now officially
taught as part of the US military training.
What happens in your body during a panic attack?
It is important to understand what happens
in our body during a panic attack. When we encounter a threat, our
nervous system springs into action - it releases high concentrations of
adrenaline to help us stay alert. This causes the heart rate to quicken,
which sends more blood to the muscles (this can sometimes cause
shaking). Your breathing becomes fast and shallow, to prompt you to take
in more and more oxygen. Your senses become sharper, and blood sugar
spikes.
If you needed to confront a dangerous situation that requires physical
activity, like running away from a grizzly bear, those bodily changes
would have been advantageous. But during a panic attack, the body goes
into alert mode for no ‘actual’ reason. There is an unconscious
communication that occurs between the mind and the body, where the mind
sends a message saying “guard against this feared situation!”.
It could be the result of a recollection of a past event; the mind
creates an image of the traumatic occurrence and instructs the physical
body to act as if it is happening right now. It could also be a reaction
of worry and fear from an event that has not yet occurred, but the mind
questions your ability to cope with such a situation. These questions
lead to an instant instruction to the body: "Guard against any of these
worst possible outcomes.
In any case, managing those physical symptoms is crucial, and will help
you calm yourself significantly faster.
How to practice tactical breathing
Breathe in slowly through your nose for
a count of four.
Hold the air in your lungs for a count of four.
When you hold your breath, do not clamp down and create
backpressure. Rather, maintain an expansive, open feeling even though
you are not inhaling.
Exhale slowly through your mouth for a count of four.
Hold for a count of four.
Repeat 3-5 times, visualizing each number as you count.
The practice can easily be done anywhere, and be of help in many daily
situations. “I practice it in the morning, before a workout, while
standing in line, while I’m stuck in traffic and whenever else I can. It
helps me slow down my breathing rate and deepen my concentration. When I
perform box breathing, even just for five minutes, I am left with a
deeply calm body and an alert, focused state of mind,” Said Mark Divine,
a US Navy Seal, to Time Magazine.
Do take note of how often you experience these symptoms of extreme fear
and worry, and learn what habits might be triggering them. If you feel
this is a repeating occurrence, its important to turn to a doctor for
help.