Keep Calm An

nd Carry
y
Laurie Winslow
w
Certified N
NRA Instructor
infoo@KeepCalm
mAndCarry.neet

TACT
TICAL BREA
ATHING
BRE
EATHING
G: IMPORTANCE
E AND METHODS
S
During stressful situations we rarely stop to
o think aboutt what is happpening to ourr bodies. Ofteen our breathhing becomes
rapid
d and shallow,, and we startt to become tense. Often this results inn hyper focuss or changes in our reactio
on times. Ourr
bodyy functions beecome irregular, and we arre focused on
n everything bbut our physio
ological functtions.
By leearning proper breathing teechniques, strressful situations may be hhandled betteer and overall mental and pphysical
healtth will be improved. Peoplee are better able
a to obserrve and respo
ond when theyy have mastered the contrrol of their
breatthing and com
mposure durin
ng stressful siituations. Irreegular breathiing contributees to deterioration of conncentration,
abilityy to cope, an
nd a general deterioration of health.
Breatthing method
ds are useful to
t settle the body
b
and min
nd and inducee a heightenedd sense of aw
wareness. For thousands off
yearss, breathing practices
p
havee been practicced in the Easst. Westernerrs have been studying the effectiveness and
impo
ortance severaal years now, and the pracctice of Yoga and breathingg practices haave become ppopular in weestern
civilizzation. There has been suffficient researrch to verify the
t usefulnesss of these tecchniques. Whhether the breeathing
practtices are taugght as Yoga, meditation,
m
orr Tactical breaathing techniqques, they aree designed to
o benefit the iindividual in
reduccing anger, an
nxiety, fatiguee, muscular teension and strress.

CO
ONTROL BREATH
HING
Wheen you are in a standard paart of the dayy, with minimaal stress and aanxiety, you sshould be praacticing a stanndard
breatthing techniqu
ue. This is something mostt people takee for granted, yet you shouuld practice hhow to do it pproperly and
fully.

If you are sitting or staanding, set yo

our shoulders back, but aliggn your bodyy in order so tthat your nosse knees and
toes are in a straight line. Remembeer your moth
hers remindeers here and ssit up straightt, but keep reelaxed.

It is best to
t breath through your no
ose, (the bodyy is designed to filter out ddust and partticles from the air.) keep
your mou
uth closed as you
y inhale. Of
O course if th
his is stressfull due to conggestion, open your mouth slightly, but
try to breeathe most off the air in thrrough your nose.

As you brreathe, your chest

c
and abd
domen should
d move togethher. Fill your lungs and no
otice your cheest and belly
rise with each breath. As you inhalee, count silenttly to yoursellf to the counnt of three.

Exhale slo
owly and delib
berately throu
ugh your mou
uth. Silently tthink to yoursself the countt of 4 though seven. Start
back at 1 and count to
o three as you
u inhale again..
o

One
O more verrsion is to envvision a tank and
a envision the days of thhe month wrritten on the pplates of the
trrack. Read offf Monday, Tuesday, Wedn
nesday as you inhale, and eexhale as you read off Thursday, Friday,,
Saaturday, Sund
dayinhaling again as Mon
nday follows SSunday back aaround. Conttinue this patttern.

As you beecome more aware of you

ur breathing and
a focus, thiss will becomee more naturaal and you wiill be
breathing fully withoutt having to co
oncentrate on
n it.

RECOMPOSING BREATHS
The following exercise will be needed in stressful situations and can be done in a variety of poses. This is practiced in the
classroom in controlled setting, but you will remember it if you find yourself in a crisis situation.

Align your body and remind yourself to find a relaxed posture.

Notice your abdomen verses your chest as you take a deep breath. Beginners may place their hands on their
abdomen and chest until they are more aware of their breathing.

Inhale slowly and deeply through your nose and abdomen. Focus on filling your abdomen so that your chest only
raises a minimal amount with the effort.

Force your body to relax a little with each exhale through your mouth. You may make a quiet breezy sound as
you gently blow out.

Focus on tension in your face, jaw and neck and allow your body to relax with each exhale. Breathing in through
the nose filling your abdomen and preparing to relax on each exhale.

When you first begin to practice this in the classroom, do it for five minutes. Work your way up to twenty
minutes on your own over time. When you are in a stressful situation, you should be able to use this method to
regain composure rapidly. It can be practiced any time and any place.

AFTER CRISIS EXHALE

Sighing and yawning release a bit of tension and can be practiced at will as a means of relaxing. Even animals in the wild
will yawn, which usually indicates to those studying them that the animals are trying to relieve stress. When you yawn in
public others will yawn too. Yawns have been said to be contagious, however unless it is heard or seen, is not always
repeated within cubicle environments. There is a theory that people yawn to release tension, which may help to explain
why other people may yawn along with you.

Find a relaxing position where you can move.

Take in a deep breath and allow your ribs and body to rise with the effort.

Let the air out and allow your shoulders to drop and relax as the air rushes out of your lungs.

Allow new air to come in naturally. You may need to take a few steps to relive some of the stored
adrenaline in your body. Shake out your hands and arms, stretch and relieve your tension.

Repeat this technique as many as a dozen times if you feel the need for it. Experience the relaxation.
o

As you are reliving the moment later, you may feel tension building again. Take a moment to
give yourself the benefit of an after crisis exhale again as needed.

There are many other methods that are taught and you can learn more through martial arts, and other disciplines, which
concentrate on focused breathing. These are only a few techniques, which may help you in your everyday experiences.