So, you find yourself shaky or stammering over your words when under pressure.
Believe me, being stuck in the stress response is not fun. I have been there a lot.
I have discovered some techniques that work really well and help you stay calm when it feels as if you have no control over your reactions to pressure.
Five Count Breathing
Breathing is great for dealing with stress and anxiety because it strengthens the parasympathetic nervous system. This is the branch of the nervous system that helps with ‘rest and digest’. The opposite of this would be the sympathetic nervous system, which is the ‘flight or fright’ state that we want to have control over.
Five count breathing works by breathing in and out through the nose in equal amounts. So you would begin by breathing in through the nose for a count of five, hold for one second, and than breathe out for a count of five and than hold for a second.
This helps fill the lungs with fresh oxygen that will calm the whole nervous system down into a ‘rest and digest’ state.
You only need to do this long enough to calm the nervous system and stave off the anxiety response.
Deep Belly Breathing
Breathing from the belly is how we are supposed to breathe naturally. Unfortunately, most people are chest breathers. This problem comes from the present day aesthetic of wanting to have the thin waist with the six-pack abs. Because of this many people tend to hold their belly in and end up breathing shallowly from the chest.
If you want to be calm as Yoda you have to get over that mindset and breathe deep.
Watch your breathing right now. If your chest moves first than you are a chest breather. This will limit the amount of oxygen you take in and will lead to stress.
To become a belly breather you will need to breathe in first by allowing the belly to expand and than let the chest rise for the last third of the breath.
This way of breathing allows your diaphragm to drop into that space which will open up the lungs more.
Practicing belly breathing during times of stress will help you become calm as a Buddha.
Feeling powerful certainly gives you a sense of being calm and collected.
Standing or sitting in certain positions called power poses has been shown to trigger positive stress fighting hormones such as testosterone.
Before a big event try standing in the ‘victory pose’. Stand with your hands up in a ‘V’ shape, like the winner you are, and your confidence and enthusiasm will soar.
During a time when you need to feel more calm and collected in front of others you can just simply stand strong with your hands on your hips. This is another power pose you can do anywhere that does not attract too much attention like the ‘victory pose’ does.
I am a big believer in supplements that work.
If social anxiety and stammering over your words are an issue try Red Monkey. This stuff has an ingredient called phenibut that works like magic to put you in a great mood. And best of all it keeps you calm and collected under pressure, and it works like magic!
You now have some great tools at your disposal for dealing with times of nervous anxiety.
Overcome Your Limits!
Ugur Can Turan
I absolutely loved the way you present the information. You really make it easy for the reader. I’m a big fan of deep breathing and power poses as well. This blog deserves more attention. Keep it going!
As a fan of deep breathing I am surprised to discover I have sleep apnea. Which basically means I have times at night where I stop breathing, limiting my ability to get good sleep. This will probably be the subject of a future blog post.
Greetings from Brazil.
I found your article very interesting. Mainly because I adhered to the method of the ice man Wim Holf. And within the three steps mentioned by WH, one of them is breathing.
This article is gold.
I came across a comment from you in B & D.
I see you at the end of 30 days of discipline.
The Ice Man’s breathing technique is one of the best.
Having first day struggles? (30dod)
Yes man. I had heard a lot about the show. This challenge motivated me to kick myself in the ass and find out how it works.
I went to an insane day today. And it’s just the beginning.
Yep, been a challenge for me so far. But the first few days are always the hardest.
When you are under pressure, it is quite obvious to find yourself fumbling for your expression. Well, every individual wants to stay calm. But nobody knows, how to stay calm when things are falling apart. Finding calmness under pressure can be intimidating. Still, you have to put your all elbow grease in finding tranquility so that you can let go of past regrets. In my opinion, you have to be present in the juncture, because if you do that, you can find the answers you are looking for to resolve your life’s problems.