Tag Archives: Tactical Breathing

015 – Restoring Reason During Anger

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Are you ready to take back control?

 Anger, Stress, Anxiety and Post-Traumatic Stress response can all involve the Fight/Flight response.  We do not have to let this response take, or keep, control of our actions.

 In this episode we will discuss:

  • Physical manifestation (symptoms) of acute “stress” and escalating anger.
  • The Autonomic Nervous System (ANA or aka. involuntary nervous system): responsible for heart rate, respiratory rate, digestion, perspiration, urination and much more.  http://en.wikipedia.org/wiki/Autonomic_nervous_system
  • Heart Rate: An accelerated heart rate due to stress indicates other physical changes are taking place as well.

Condition: (base on heart rate beats per minute -bpm)

  • White: 60-80 bpm (at rest)
  • Yellow: 80-114 bpm
  • Red: 115-145 bpm (optimal performance level for combat and survival)
  • Gray: 146-174 bpm
  • Black: 175 bpm (significant ruduction in cognitive (thinking) ability)
  • [Chart and further discussion available at: http://www.killology.com/art_psych_combat.htm]
  • Affect of stress, anger, anxiety on the brain
  • Controlled breathing = direct way to impact the Autonomic Nervous System!
  • Tactical Breathing: (starting at 12:48): A pattern of 4s

Featured Resource: On Combat: The Psychology and Physiology of Deadly Conflict in Ware and Peace by Dave Grossman and Loren Christenson

On Combat Book Cover