Tactical Breathing

Tactical Breathing or Box Breathing is a well-known technique to calm your nerves and sharpen your focus. Used by military and police operators all over the world in times of (extreme) stress for decades, it has been proven on the battlefield and on the training grounds.

It is now a commonly used breathing tool used by athletes and other high performers in many different situations and arena's ranging from the sports field to exam rooms to boardrooms. A great breathing pattern to help you relax, gather your wits and composure and reset your mind in our Contrast Shower Adaptation program. It also helps you switch from panic mode (sympathetic state) to relaxed focus mode (parasympathetic state).

The other important function of this technique is that it pulls you into the present moment instead of the past (the water was comfortable when it was warm) or the future (ow shit I'm looking forward to the hot shower, just a couple of more seconds) which will facilitate acceptance of the situation as it is and not how you want it to be or in comparison to what it was. This will allow you to perform the task at hand more effectively. A crucial skill in high performance and focus training!

You will use Tactical Breathing as a tool to deploy when you feel panic overcome you during the first rush of cold water. Count and relax. Use your breathing to stabilize and control your mind and body.

4 /4 /4

Inhale: 4 count

Hold breath: 4 count

Exhale: 4 count

• You inhale during 4 seconds so slowly, then you hold that breath for 4 seconds while staying relaxed and relax/deflate slowly in a 4 second exhale
• Use abdominal/belly/diaphragmatic breathing only
• If you can use nasal breathing only so keep the mouth shut

Note: during the first wave of cold water you might kick into panic mode complete with shallow chest breathing and tightening of the traps and chest, try to focus on the task at hand and initiate the breathing pattern. Relaxation is key. You can do this!

ALWAYS: remember that if you feel dizzy or feel that this pattern is too much for you at this time, try to adopt a version of this pattern that feels more doable to you. Scale like you would any WOD in the box! (examples could be 2/2/2 or 3/3/3)

Diaphragmatic breathing is the key!

Before we get started I want you to watch the video below to remind you of the proper way to breathe, using our diaphragm! Watch the video and maybe practise that breathing a bit and then start with rep number one.

The technique in the video is called "Crocodile Breathing" and is a very basic technique to create awareness about diaphragmatic breathing by facilitating the breather direct feedback about the change in position created when you use proper technique. If you use diaphragmatic breathing you should feel your belly push your against the floor and changing your body's position on the floor. If you are nog using diaphragmatic breathing but are using chest breathing or shallow breathing instead you will not feel that pressure from your belly pushing against the floor. If that is the case try to create that by expanding the belly when you inhale. If you relax your body will automatically revert to this relaxed breathing pattern.

PRACTISE: so let's try 3 reps of Tactical Breathing right now. Sit up straight on the floor or on a chair and complete 3 reps. Rest and reset for a couple of seconds between every rep.

• Here we go: rep number one... 3, 2, 1 go!

How did that go? Did you count? What was the most challenging part? Inhale, hold or exhale?

• Rep number two: 3, 2, 1 go!

And? How did it feel? Could you use nasal breathing only? Awesome. Last one!

• 3, 2, 1 go!

Great job. Let's continue with the program.