Tactical Breathing for Stress Reduction

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Do you find speaking in public stressful?

Do you need to step up and speak in front of audiences to promote your business and showcase your expertise?  Or perhaps you are seeking promotion of have been recently promoted and now need to talk confidently in front of an audience.  Do you feel confident or do you feel stressed?  Do you love it or hate it?

I was a painfully shy child and speaking on a one to one basis was often painful but speaking to a group was horrible, let alone speaking in public, even to a really small audience. Some of you might already know that I am ex Army.  For those that don’t it might come as a bit of a surprise, being only 5 feet 2 ish!!  I was tidying up the other day and came across some old photos of me in uniform and started to think about my military service.

Speaking in public is one of the biggest phobias

It was during my time in the military that I had to overcome my fear of speaking in public.  Of course speaking in public can be one of the most painful stressors for so many people.  In some countries even being ranked as the highest fear, even greater than the fear of dying, spider or snakes.

In the Army there was no room to be a shrinking violet, but I was naturally shy, but at some point I became ok at public speaking and got my fear under control.  Seeing the photo made me think about that time and I started to get curious about when exactly it was that my reaction to speaking from the front of the room changed.  Then it dawned on me that learning a skill in one area actually helped me in the other.  That skill was tactical breathing.  We were being taught this technique to help ensure that we could calm ourselves when we needed to.

Tactical breathing is taught to military personnel, police, and others in highly stress intensive roles and it really works.  I was naturally applying the technique before speaking in front of a large group or before taking drill where I had to project my voice across the parade square.  While I was not at the stage yet where I actually enjoyed being in front of an audience, that came much later, it got me to the point that I could actually do what I needed to do with a level of comfort.  It calmed my mind and stopped the jangling nerves.  Interestingly I had never made the connection until recently because I just naturally did it without thinking.

Tactical breathing

Tactical breathing requires you to consciously regulate the amount of airflow your body is receiving over a set interval. Most commonly is a count of 4 but experiment and see what works for you.  You could find 3 is better or maybe 6. While it can be a difficult technique to master under extreme stress, the principle of the breathing is simple.

Breathing is as follows:

  1. Slowly and deeply inhale through the nose for 4 seconds.
  2. Hold the breath in for 4 seconds being sure to keep the rest of the body relaxed. (This can take practice as the tendency can be to hold tension and draw up the shoulders so the techniques needs regular practice)
  3. Slowly exhale through the mouth for 4 seconds.
  4. Hold the empty breath for 4 seconds.
  5. Repeat until your breathing is under control.

Repeat the entire process four times.

It can be applied to any stressful situation

The really great thing about this technique is that it can be applied to any situation that you feel stressed, not just speaking in public. Your body has multiple responses but we are specifically concerned with what happens when you are stressed, the fight or flight response. Any situation in which you feel stress your body will automatically pump adrenalin and other hormones into your body to either give you an extra spurt of speed to run or numb any injury and clot the blood flow.  Not really how you want to feel when you want to feel at your best and showcase your expertise.

Now do the tactical breathing and you will find that you calm down and your head clears.  Your pulse rate will slow.  Your sweaty palms will dry and any shaking will cease.  Now you are ready to move forwards.  Of course the trick is to practice this when you are calm so that when you need it, it is second nature and you don’t have to think about it.  With Tactical Breathing you will have the mental strength and inner calm to achieve peak performance.

If you would like to receive a free copy of my MP3 recording on tactical breathing and relaxation then please fill in the contact form with “Tactical Breathing” in the subject.

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Can Physical Exercise Support Good Mental Health?

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May Mental Health

Why do we focus on mental health?

In the UK we have a whole month focussed on Mental Health, but last week was specifically in the focus of Mental Health Awareness week. There have been a multitude of programmes, articles and blogs.

Why do we focus on Mental Health? Well that is because, like physical health, we can have good health or bad and like physical health, there is plenty we can do to improve. In fact many of the things you can do to improve physical health will also improve mental health. This was particularly well highlighted on the BBC programme, Mind Over Marathon, following a group of ten people with different mental health issues to be encouraged and trained to run the London Marathon.

Running is a great coping mechanism

While I am not a runner myself, I can completely identify with the messages from the programme. Exercise, not just running, can really help improve both physical and mental health. It has certainly been my personal experience.

Here are the great messages from the programme that I really liked, but starting with a phase that I thought was a gem and my absolute favourite “Fall in love with moving forward”. What a great motivational phrase with so many interpretations. So here are my top 5 with my spin on what was said.

1.  Running is a great coping mechanism. Running and mental health are really good companions. It releases endorphins, which make you feel better. If you run as part of a group then you also get community for support and structure from the trainers.

However if this seems a little too intense right now start with something gentle like walking. If you prefer a group and want the sense of community then joining a local rambler group, U3A or similar can be a great way to get some exercise. A lot of WI and Rotary clubs have walking groups too.

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What about swimming?

Swimming is also great. (One of my personal favourites!). Many local council pools have very reasonably priced classes if you feel you want help getting back into a routine. They key is that any exercise really helps.

2.  People assume that if you are diagnosed with a mental illness that you are really ill and that there is something really wrong with you. This is the stigma that, unfortunately, so many people have to go through. Here is the reality. The reality is that you yourself or someone close too you will suffer from bad mental health at some point. Just like a physical illness, the person needs TLC, rest and recuperation. They are just like you and me.

3.  If you are suffering ill mental health yourself, you might have coping strategies, you might not. Acceptance of where you are is crucial. Having a support group to turn to will help. Logic does not work however you try and rationalise the feelings. Just know you will get better. It can feel a bit like a rollercoaster at times. Remember to take each day as it comes and be gentle with yourself in the dips.

4.  If you know someone who is suffering then learn to listen, encourage them to talk if they want to and be open minded.

5.  Having goals is key, and being able to visualise them even more so. There is a lot of scientific study proving that using your imagination improves performance. If we can imagine something our brains can do it more efficiently. Setting small manageable goals is setting you up for success. Spend time each day visualising that small goal. What does it look like? What can you see, hear and feel around you?

Links between physical activity and good mental health

Last week I also attended Elevate at Excel. While it was predominantly about the physical health industry there were dedicated session all day on both days dedicated to physical activity for health and wellbeing, focussing on the links between physical activity and good mental health.

One fact that was particularly interesting from medical studies carried out was the findings that people suffering from a major depressive disorder (MDD) were 68% more likely to be physically inactive. If anyone is a lover of reading the source material the studies used were Lawlor and Hopkins (2001), Blumenthal et al. (2007), Cochrane review (2012) and Schuch F. et al. (2016). Whilst the studies and statistics were largely around MDD they hold equally true for less severe mental health issues like stress.

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Benefits of exercise

The comparisons carried out MDD sufferers benefitted more from intervention using exercise. The best results were from high intensity exercise but quite honestly if you are currently sedentary or suffering from ill health high intensity training is likely to be such a shock to the body as to cause more stress that it reduces.

It was a key factor in my own recovery when I was off with a mental breakdown in 2011.  I would recommend starting easy with something that you really enjoy doing and focus on the fun rather than the fact that it is exercise. For my Mum it is walking her dogs. For me it is gardening, although I do enjoy the gym too, especially Pilates. Being part of a group class is also very helpful as it gives greater distraction from a bad day or other issues and you get the social inclusion too, which is really important. It is very easy to want to go home and be isolated and resisting that temptation can be hard. They key is if you don’t get there one day then get there the day after. Go with a friend or family member as you will keep each other motivated.

 

 

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A Month on Juice: 28 Days Later

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What is the verdict about 28 days of juice?

This is a personal journey of a month of only drinking home made juices and smoothies. Of course plenty of healthy avocado,  spinach and other nutritionally balanced ingredients Juicemaster style. 28 days later and how do I feel?

A key component of mental wellbeing is physical wellbeing and nutrition plays a key role.  Keeping yourself and your staff healthy is a vital element of a healthy and productive business.  Just how much of a part does nutrition play though?

What I noticed in my own body is that nutrition and exercise have a massive part to play, so this year, by way of self-experimentation I want to see exactly how I feel when changing gear to a new level of care of my physical health.  I want to see exactly how that effects my mental health and my overall wellbeing.

It has been a month since I did my 28 days on juice.  The whole point of this experiment was to be able to see what effect diet had on health generally, stress levels and mental acuity.  I noticed a massive difference in energy when I was juicing and this is still true.  My energy levels continue to be pretty good.

Was 28 days on juice worth it?

After 28 days of juicing I was very happy to be eating again and the transition to food was great.  I focussed on smaller portions, less coffee, limiting myself to just 2 cups a day, healthy soups and salads and very little alcohol.  As time has passed and my diary has been really busy and lots of lunches and dinners, at least 4 per week sometimes more, I have made some sensible choices and some unhealthy ones.  It is very much about balance for me.

Whilst the juicing might have stopped, regular visits to the gym continued, combining Pilates, cardio and some classes at our local gym, Third Space.

What I learned from 28 days

What has been really interesting is that I am much more clued in to what my body has to tell me about what I am eating. I am able to feel exactly what my body wants and what it considers to be unhealthy.  Some things I eat and feel great, others I eat and I can feel the effects. I had scampi and chips one day and the chips were floured before cooking to make them crisper.  The following day my knees were really achy and rheumatic.

This last week I have been eating a larger than usual amount of bread.  I do feel bloated and heavy.  Also, being away, I have not been to the gym.  Did the change of diet really make the difference or was it the reduced exercise?  Don’t know is the honest answer, but probably a little of both.

I also note that a little bit of sugar as in chocolate or dessert seems to be ok but a couple of days in a row and the sugar cravings start to come back really quickly.  I also notice that if I overindulge then I feel quite tired and struggle to wake up the following morning.

Craving some healthy juice

Interestingly, I do find that I am craving healthy juice, so I have planned in 3 days of juicing next week.  Perhaps I should do a quick top up of home made vegetable juice.

I am experimenting with my diet to see what longer term changes work for me.  I am seeing how different foods affect me.  Not only how do they affect my mood but what other changes do I notice like motivation, focus and energy. It is going to be a journey over the next 12 months and I will be mentioning progress periodically.

All of this, at the end of the day is to see how food and nutrition plays a vital part of overall wellness, both physical and mental.  Its all about balance and finding what is right for you.

Certainly my conclusion so far is that good nutrition plays a critical role in mental health as much as physical health.  Just from the differences I have noticed within myself when I have no stress, it is clear that food plays a key part in both mood and energy.  If you are stressed the temptation can be to comfort eat, which actually will make you feel worse.  If ever there is a time to have a good healthy diet to support yourself, it is in times of stress and difficulty.

I have kept the weight off, but more importantly the health benefits have continued.

 

 

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A Month on Juice: Week 4 – Juiced

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This is a personal journey of a month of only drinking home made juices and smoothies. Of course plenty of healthy avocado,  spinach and other nutritionally balanced ingredients Juicemaster style. I have to say, I feel juiced!

A key component of mental health is physical wellbeing and nutrition plays a key role.  Keeping yourself and your staff healthy is a vital element of a healthy and productive business.  Just how much of a part does nutrition play though? Can you get juiced too?

What I noticed in my own body is that nutrition and exercise have a massive part to play, so this year, by way of self-experimentation I want to see exactly how I feel when changing gear to a new level of care of my physical health.  I want to see exactly how that effects my mental health and my overall wellbeing.

What can I say I am physically and mentally juiced. I feel great.

I did actually have a small meal part way through the week. Being out at a business meeting early and there all day, I had not taken the time to plan properly. I had my breakfast smoothie and then ran out thinking I would find something for lunch that was suitable. I didn’t, it was an important lesson in planning! Good health, like everything else, takes time, effort and planning. I am beginning to realise that when I plan my business week and my personal dairy that meals and exercise are an integral part of that plan. I am going to start doing a meal plan that can be flexible to suit my business diary, and keep me moving forward with my health goals. Still feeling juiced though.

This week also highlighted that life is about choices. Having a goal is great. Sticking to that goal needs commitment, and that may require a little more effort than is desired at a particular moment in time. Taking the easy choice might mean that your goal takes a little longer. It is up to you which option you take, but which ever choice that is, live with it. Complaining you did not achieve that particular milestone that week when you made choices that could have made a difference, will not help. Take it as a lesson and move on and do it differently next time. Juiced will have to wait!

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A Month on Juice: Week 3 – Energy Buzz

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This is a personal journey of a month of only drinking home made juices and smoothies. Of course plenty of healthy avocado,  spinach and other nutritionally balanced ingredients Juicemaster style.

A key component of mental wellbeing is physical wellbeing and nutrition plays a key role.  Keeping yourself and your staff healthy is a vital element of a healthy and productive business.  Just how much of a part does nutrition play though?

What I noticed in my own body is that nutrition and exercise have a massive part to play, so this year, by way of self-experimentation I want to see exactly how I feel when changing gear to a new level of care of my physical health.  I want to see exactly how that effects my mental health and my overall wellbeing.

I am really feeling the difference now. After the Pilates class on Monday I really felt that endorphin rush, I felt completely invincible and ready for anything. I can’t actually remember the last time I felt this good. Still sticking with just juices and smoothies, four a day in total. I can honestly say I have not had a single hunger pang so far, having sat though business lunches dinners, happily drinking my smoothie of juice and hydrating with water. I am beginning to realise that I really do not drink anywhere near as much water as I should. After a day of juice I am thirsty so I am ensuring that I am now including more water. I feel that as my body is more hydrated it is more able to absorb the water.

I am beginning to notice some really interesting side effect now. When I sit down to write everything seems easier. Words seem to flow and I feel really calm. Writing has sometimes been a bit of a chore, but it would seem that good health means I am much more in flow and therefore in touch with my creativity. How wonderfully unexpected!

I also have a great bonus that I really look healthy on the outside too. I am not seeing the usual ravages of winter weather and indoor heating. My skin is really glowing and looks nourished. It feels softer too.

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A Month on Juice: Week 2 – Wellbeing is Flying High

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A key component of mental health is physical wellbeing. Nutrition plays a key role.  Keeping yourself and your staff healthy is a vital element of a healthy and productive business.  Just how much of a part does nutrition play though?

What I noticed in my own body is that nutrition and exercise have a massive part to play, so this year, by way of self-experimentation I want to see exactly how I feel when changing gear to a new level of care of my physical health.  I want to see exactly how that effects my mental health and my overall wellbeing.

Well the fact that I have lost 10lbs already is awesome, but what is truly amazing is how differently I feel. My brain is more awake. I am not a morning person but I am now getting up with out issue. I feel more focussed, more energised and lighter. No I am not referring back to the weight but it is a sense of emotional lightness of being and a sense of freedom.

It was time to start working out at the gym this week too. That was a bit of a shock to the system. First week was hard. Started with Pilates on Monday in the studio, using the Pilates machines. That was great. Tuesday tried the Pilates mat class. That was considerably more challenging, and the fact that I had trained the day before made it more so. Wednesday was some gentle cardio and Thursday was a circuit training class. Wellbeing on track!

After I left the Army I truly would have laughed at anyone that said I would voluntarily do another circuit class. I have to say thought that it was really fun. Well who would have thought it? Mind you, today is Sunday and I am still hurting. Onward and upward!! My own wellbeing is worth the effort.

 

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A Month on Juice: Week 1 – Healthy choices

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This is a personal journey of a month of only drinking home made juics and smoothies. Of course plenty of healthy avocado,  spinach and other nutritionally balanced ingredients Juicemaster style.

A key component of mental wellbeing is physical wellbeing and nutrition plays a key role.  Keeping yourself and your staff healthy is a vital element of a healthy and productive business.  Just how much of a part does nutrition play though? Could juice be the answer?

What I noticed in my own body is that nutrition and exercise have a massive part to play, so this year, by way of self-experimentation I want to see exactly how I feel when changing gear to a new level of care of my physical health.  I want to see exactly how that effects my mental health and my overall wellbeing.

Started the year with a 28 day detox “Juice master” style.  I am one week in and doing ok.  Actually it is a lot easier than I expected.  The first few days detox headache were pretty nasty but they went soon enough.  I made sure I hydrated and exercised and kepth healthy.  I did have rather a lot of over indulgence towards the end of last year to make up for too and had particularly noticed that I was feeling sluggish, was suffering a lot of indigestion and had put on a few pounds.

I should mention at this point I am not doing this with the intention of then suggesting this to clients.  I am not a nutritionist and would advise anyone wanting specific help to see someone qualified.  However, if this blog inspires you to take action in your own life or maybe change your direction then great.  Do let me know.

 

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