Do you hate being put on the spot? Do you choke under pressure or in high-tension moments? Are you great in practice but freeze under the bright lights?
What if you could “be brilliant” in any situation at any given time? You can – and it’s easier than you might think!
It’s all about controlling your breathing and subsequently calming the chaotic electrical impulses around your heartbeat.
Dr. Allan Watkins, a neuroscientist and performance expert has discovered the secret to “be brilliant” every day. Here are the highlights followed by the full speech (about 20 mins).
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- External factors create a chaotic electrical environment with your breathing and heartrate (HR). This is hardwired into our DNA, and commonly known as the fight-or-flight response system. This system, shuts down the higher processing functions in our brains in order to allow us to fight for our lives. Great for escaping shark attacks. Terrible for answering complex questions under the spotlight.
- But you CAN control this and even prevent that from happening by being aware of and controlling your breathing. This will help confine your HR to a confined range rather than being all over the place. This is what allows your brain to continue functioning at a high level.
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- Here’s the cool part. That common advice about taking a few deep breathes…WRONG! Dr. Watkins has found that RHYTHM not depth of breathing is the important thing. Breathing needs to be smooth and even, not choppy. In, out, in, out. The length of the breath, or count, is up to you. You can do 2 count in, 2 count out. You can do 6 count in, 6 count out. 3-3, 6-4, 5-2, the count itself doesn’t matter. What matters is that you PICK ONE and stick with it. Be consistent. Develop a rhythm. This is what clams the chaos inside your chest.
- Speaking of chest, your breathing should be into the chest cavity, not the belly or diaphragm.
- Actual HR is irrelevant. You can achieve the needed consistency at a HR or 50, 90, 120, 170 or anywhere in between. Obviously at a HR of 170 your count might be 1-1, but the rhythm and consistency will still allow for higher functioning in the brain.
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AMPED Up Or RELAXED??
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- Dr. Watkins also discusses the age old question – should you be amped up or relaxed for optimal performance.
- The answer is actually somewhere in the middle. Being amped up and being relaxed both have advantages and disadvantages. The best performances come from balancing those.
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B.R.E.A.T.H.E.
Dr. Watkins leaves you with an acronym to help you dial-in your peak performance whenever you need it most.
BREATHE – Breathe. Rhythmically. Evenly. And. Through. Heart. Everyday.
[tube]https://www.youtube.com/watch?v=Q_fFattg8N0[/tube]