Clearing Your Mind—Deep Breathing
What is the single greatest obstacle to profitable trading?
1. Lack of understanding of the market?
2. Poor trading strategy?
3. Inferior intellect?
4. Poor training?
5. Lack of preparation?
The answer is “none of the above.” The single greatest obstacle is the human mind: our ego and our emotions impact our ability to make objective decisions quickly in a highstress environment. It is essential to develop a methodology to allow us to get out of our own way. To not make decisions based on fear, greed, or the need to feel good about ourselves. Underlying our ego, our preconceived ideas, and our emotions is the ability to see things clearly. The ability to make trading decisions based solely on the evidence in front of us. And to act decisively.
For thousands of years people have been using the breath to clear their minds and to calm their nerves. The practice was originally found in Eastern religions but in modern times it has spread throughout the world. Modern science has validated its positive effects. Those in performance related fields such as professional athletes have incorporated breathing exercises into their training.
Deep breathing activates the parasympathetic nervous system and will lead to a reduction in the feeling of stress. In order to breathe deeply you must breathe using your diaphragm and not your chest. Place your right hand on your stomach and inhale deeply through your nose. Focus on filling your stomach with air on the inhale. If your hand is pushed out by your stomach on the inhale then you are breathing properly.
Exercise 1—Basic
1. Sit in a comfortable chair, maintaining good posture. Your body should be as relaxed as possible. Close your eyes. Scan your body for tension.
2. Breathe in deeply through your nose until your lungs are full
3. Hold your breath for a few moments (2 counts initially. With practice up to 7 counts)
4. Exhale through your mouth until your lungs are empty. Purse your lips and make a
whoosh sound. Relax your tongue, face, and jaw.
5. Relax as you focus on the sound and feeling of long, slow, deep breaths.
6. Repeat five times
Over time build up to 5 minutes
Do this exercise twice per day
*If you are feeling anxiety during the trading day exhale deeply through your mouth
Exercise 2—Advanced
Lie down somewhere comfortable and close your eyes. You can have some relaxing soothing music playing in the background if you prefer or complete silence. Make yourself completely comfortable with pillows or whatever and your arms at your sides. Loosen any tight clothing.
Take a very deep breath in (using the proper breathing technique above) then exhale. Do this several times until you begin to feel your body relax a little. Try not to think about anything. Focus your mind completely on your breath. Flowing in and out with each breath. Now take another deep breath, and beginning with the top of your head guide your breath to that area and using your minds eye as you exhale, direct the breath into your head. With the exhale, envision that the breath is penetrating into that area of the body you are focusing on. Take another deep breath and this time using your minds eye guide the breath into your face muscles, then another deep breath into your jaw and eye muscles. You should begin to feel little tingles as tension melts away. If tension is persistent and doesn’t loosen, then try tightening the area by clenching and then releasing and then breathe into the area again. It may take several attempts if this is new for you. As you practice it more frequently, it will become easier and quicker to attain. After they begin to relax then do several deep breaths into the whole head, face area and enjoy the sensation.
Now move to your shoulders and chest. Take a deep breath and on exhale breathe into your shoulders and then another deep breath and into the chest. After several deep breaths guided to these areas imagine the breath is now radiating down the arms and into the fingers as you breathe in deeply and exhale into the chest.
Then move to your abdomen and hips and again guide your deep breath on exhales into each of them. As they begin to relax, imagine the breath is now radiating down the legs and into the feet and toes as it flows into the abdomen. Again, if any particular area is resisting, then tense it up by clenching and release it and breathe into it again until it releases.
Now the whole body should be relaxed; your mind should be calmer and you feel peaceful. Stay lying in this position for a while and continue to breathe deep breaths and guiding them into the center of your body and radiating out to each and every part, enjoying the sensation of complete relaxation. You may get up when you feel ready.
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