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Tactical breathing is a skill that can be used to manage stress. Also known as combat breathing, this technique ensures a steady flow of oxygen to the brain, brings down your heart rate, and increases your mental capacity. The result is being able to perform under pressure.

An overview of tactical breathing and why it works

Each day, athletes, first responders, law enforcement, military, and other professionals use tactical breathing to adapt to challenging situations and continue performing at a high level. Instead of becoming frazzled or overwhelmed from stress, these professionals remain calm by performing deep, regular breathing to a certain cadence.

Here is how Andrew Steadman, a Major in the US Army describes tactical breathing in his thesis:

…the simplest, most effective way to gain composure in the midst of an emotional event experience.

Here are the steps for this deep breathing technique.

Step 1) Breathe in (inhale) through your nose and count 1, 2, 3, 4.

Step 2) Hold your breath and count 1, 2, 3, 4.

Step 3) Breathe out (exhale) through your mouth and count 1, 2, 3, 4.

Step 4) Hold your breath and count 1, 2, 3, 4 and then repeat steps 1 through step 4 for a couple minutes.

The positive effects of tactical breathing are the result of deep, steady breathing so avoid the temptation of rushing through the count.

The tactical breathing technique visualized

Sync your breathing to the leaf below by following the movement.

[Read more…] about Reduce stress and maintain control with tactical breathing

Switching to a consistent sleep schedule has been the biggest win that I’ve had over the past year. It is interesting that such as small change has had a positive impact on my life. Waking up early comes naturally to me and I’ve started exercising regularly which has led me to make healthier food choices — life is good!

An energy drink in the afternoon is no longer needed to help me get through the day.

This has also cascaded into my professional life as my productivity is up and my creativity has skyrocketed. And I’ve done this while still having the time in the evenings to meet up with family and friends.

Today, I’ll share with you the framework that I use to maintain a social life and still wake up early. It will work for you whether you already wake up early or are just getting started.

The days before…

You can think of sleep as a sort of Investment Retirement Account (IRA). As you make consistent deposits from a portion of each paycheck that you receive, then your portfolio grows over time from the power of compounding. This is why financial experts recommend that you start saving for retirement early so your money has time to work for you.

Each consistent night of sleep is like a deposit so when you have good sleep hygiene and go to sleep at the same time each night and wake up at the same time each morning, then this schedule helps your body know when it is time to power down for bedtime and when to wake up so you are ready for the day.

Have you ever noticed how you felt rested and refreshed after a good night of sleep?

Now think of a time where you had a few rough days and nights — maybe you were sick from the flu and didn’t sleep well that week. You probably were sluggish and miserable until you got better and then you started sleeping normally again. This is why you can’t “catch up” on sleep by simply sleeping all day when you are sleep deprived. The best way to fix this issue is to move back to a consistent sleep schedule where you go to bed at the same time each night and then rise at the same time each morning. The National Sleep Foundation recommends 7 to 8 hours of sleep per night — adjust in your favor so you get a little more sleep than you need. Remember that you are building up consistent deposits which will help you bounce back quickly from a late evening out with friends and family. [Read more…] about You can wake up early and you don’t need to give up your social life

Do you know someone that started exercising only to burn out and quit after a few days?

It happens more than you think and if this has happened to you, then don’t beat yourself up. You made the right decision to give exercise a try as it has many positive benefits. Research has shown that physical activity helps you:

• Reduces the risk of heart disease
• Improves psychological well-being (how you feel)
• Enjoy a higher quality and longer life

The intentions are good — it is the approach that needs some improvement. [Read more…] about How to exercise more often by starting small with a walk in the morning

Drink more water!

You’ve heard that phrase countless times. We know that we ought to drink more water and yet we don’t. Why?

Claire: "As a recent college grad, I see my peers drinking more soda than water. We're forming lifetime habits." pic.twitter.com/zFVnZmOhgC

— Ninjas for Health (@ninjasforhealth) July 20, 2016

Have you also found yourself preferring sugary beverages over water which helps us stay hydrated? In this post, you’ll learn how you can start drinking more water and you can begin today.

The myth of “You should drink eight glasses of water a day”

One health myth that fails to be forgotten is that you should drink eight glasses of water a day. Research has shown that this is indeed a myth. It is so prevalent that some doctors even continue to share this recommendation with their patients.

Is this causing more harm than good? Not necessarily.

Here are two truths to be aware of.

Truth #1: Water is essential for the cells in your body to function normally so dehydration should be avoided.

Truth #2: Drinking water is not your only source of hydration. Your body can get water from other fluids such as tea and coffee and foods such as vegetables and fruits.

[Read more…] about How to drink more water — starting today