Breathing Techniques - Box Breathing & Tactical Breath

Tactical Breath - During Intense Workout / Performance / Training Environment

Breath through nose during performance for 2 reasons:

1.  It releases trace amount of nitrous oxide to help to deliver oxygen to cells.
2.  Stimulate nerve cells behind sternum that trigger nervous system which calms down your body and mind during fight or flight

Put Right Hand On Belly
Inhale 4 count / Exhale 8 Count
Start next breath immediately after exhale

Step 1- Belly Breath

• Breath deep through your nose pushing your belly out
• Push your belly into your spine releasing breath through your nose

Step 2 - Belly + Diaphragm

• Breath deep through your nose pushing out belly and then your diaphragm
• Release breath from diaphragm first than you belly

Step 3 - Belly + Diaphragm + Chest

• Breath deep through your nose pushing out belly then your diaphragm than raising your chest
• Release chest then diaphragm then chest

Training Breath - Non Performance / Stress Situation  - 5 - 15 min (3) times per day

• Inhale 5 count / Exhale 5 count