Catch Your Breath
Posted On: 07-28-2021
David R. Vaught, Ph.D.
At my annual trap academy, I provide breathing exercises to help youth shooters better control their emotions and anxiety as they both prepare to shoot and during a round. I have had numerous comments and feedback from shooters that have used these methods to their advantage and believe in the positive outcomes of implementing controlled breathing. Most recently I received an email from a parent regarding one of our participants, “I used the breathing technique they taught us at the clinic to focus between shots. It’s how I kept the pressure from getting to me.” This youth shooter went on to win the a State Championship in his age bracket.
“When people are anxious, they tend to take rapid, shallow breaths that come directly from the chest.
This type of breathing, called thoracic or chest breathing, causes an upset in the oxygen and carbon dioxide levels in the body resulting in increased heart rate, dizziness, muscle tension, and other physical sensations. Your blood is not being properly oxygenated and this may signal a stress response that contributes to anxiety and panic attacks.
Diaphragmatic or deep breathing, on the other hand, stimulates the parasympathetic nervous system, which is part of the peripheral nervous system responsible for regulating heartbeat, blood flow, breathing, and digestion. Deep breathing helps you to avoid the “fight-or-flight” response (acute stress response) to mentally or physically terrifying situations.” Sheryl Ankrom, MS, LCPC
As a state of meditation, breathing is essential. By using this very simple technique almost everyone that tries this quickly realizes it is difficult to concentrate on anything other than the breathing. The benefit is clearing your mind of all the possible negative thoughts and ultimately allowing you to strengthen your focus.
Breathing – Pranayama
- Breath in across a full 4 seconds
- Hold for 7 seconds
- Exhale across a full 8 seconds
Breathing – Sama Vritti – Equal breathing
- Equal breath seconds in
- Equal breath seconds out
Pass this on to your team I think they will appreciate the outcome as have others.