Whenever you're in a stressful situation, the body's nervous system automatically triggers a fight-or-flight reaction. The surge of adrenaline and other stress hormones prepares your body for survival by making it possible for you to escape or protect yourself against a threat. However, this response can also cloud your thinking and increase fear, leaving you unable to respond appropriately or implement your self-defense training. Thankfully, using an approach called tactical breathing will help you stay calm in tense situations.

What Is Tactical Breathing? 

Self-defense training involves more than learning combat moves to disarm or evade an attack. It also involves mental preparation to help you respond appropriately and manage the pressure of the situation. This includes learning how to breathe properly. 

Tactical breathing is a form of controlled breathing. It's similar to the type of breathing used in yoga, martial arts, and meditation. Tactical breathing in self-defense training is designed to maintain the heart rate at the optimal level for both physical and cognitive performance. For most people, this zone is between 115 and 145 beats per minute. You'll be able to think logically and clearly, and your body will be primed for optimal physical performance. 

How to Practice Tactical Breathing 

To achieve this ideal heart rate zone, take deep, abdominal breaths. These will remove stale air from the lungs and allow more oxygen into the bloodstream. When you have plenty of oxygen, the heart doesn't have to work as hard to send it throughout the body, thus keeping your heart rate down. 

An easy way to tell if you're deep breathing is to watch your abdomen; when you breathe in, the abdomen — not the chest — should expand.

The 4-4-4-4 technique is an easy way to practice tactical breathing. Perform the four steps four times for a count of four seconds each. Breathe in through the nose for a count of four, and then hold your breath for a count of four. Exhale through the mouth for a count of four, and then hold your breath again. Practice the technique before, during, and after stressful situations — even minor ones, like traffic jams — to get into the habit of using it and to learn how to control your stress response. 

Mastering tactical breathing will further your self-defense training with the experts at Runenation in Gilsum, NH. Their classes will help you prepare for stressful situations. If you can't attend in-person classes, they offer remote coaching. Call (781) 346-9839 to inquire about upcoming sessions, or sign up for classes online. Check out their YouTube channel for further insight.