PDF Summary:Breathing for Warriors, by Belisa Vranich and Brian Sabin

Have you ever considered how breathing impacts your physical and mental performance? In Breathing for Warriors, authors Belisa Vranich and Brian Sabin delve into the mechanics of proper breathing and its connection to core stability, strength, endurance, and precision. The first part explains the critical role of the diaphragm and pelvic floor muscles in optimal respiration.

The second half teaches specific breathing techniques for improving stamina, power output, steadiness, concentration, and active recovery. Vranich and Sabin also explore breathing's effect on your emotional state, demonstrating how mastery of your breath can reduce anxiety and boost resilience.

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Studies have shown that athletes who strengthen their breathing muscles tend to recover more quickly and perform better. In the year 2013, a study by British researchers evaluated the impact on the physical abilities of two distinct groups of climbers as they traversed through Nepal. Prior to embarking on their climb to higher elevations, one group had undergone training to enhance their breathing muscles, unlike another group that had not. Individuals who had engaged in training their respiratory muscles demonstrated a greater capacity to preserve blood oxygen levels and exhibited a reduced susceptibility to acute mountain sickness. The authors highlight the significant boost in endurance that can be attained through exercising the muscles involved in breathing.

Context

• During intense exercise, respiratory muscles can become fatigued, leading to a phenomenon known as "respiratory muscle fatigue." This can cause a shift in blood flow from the limbs to the respiratory muscles, impacting overall performance and endurance.
• This condition occurs when the body struggles to adapt to lower oxygen levels at high altitudes. Symptoms include headaches, nausea, and dizziness. Strengthening respiratory muscles can enhance acclimatization, reducing the risk of AMS.

Techniques to improve endurance through the skillful management of breathing.

Vranich and Sabin present a series of targeted workouts aimed at bolstering the power of the respiratory muscles, inspired by the Buteyko method that amplifies air necessity to reinforce the muscles responsible for proper diaphragmatic movement during inhalation and exhalation. They provide comprehensive instructions on exercises such as rapid breathing techniques, rhythmic breath expulsion, and prolonged exhalations, along with tailored advice for breathing methods appropriate for different stages of workout regimens, especially during times of strenuous leg and plyometric workouts.

They also recommend adopting practices that bolster the power of the muscles involved in breathing in. They recommend the use of a specifically crafted apparatus, the O2 Trainer, which aims to enhance resistance and in turn strengthen the muscle beneath the lungs that is essential for breathing. Vranich underscores the importance of employing proper techniques for respiration, pointing out that a common mistake is to opt for a level of difficulty that adds resistance to the act of breathing, which in turn leads to a dependence on auxiliary muscles to accomplish the inhalation and exhalation process. The authors highlight the importance of perfecting a breathing method that not only enhances respiration but also engages the muscles of the back, offering substantial advantages for activities that require sustained effort, such as biking and rowing. They also propose exercises to strengthen the muscles involved in breathing out, highlighting to readers the often misunderstood notion that merely "letting go and relaxing" might result in less than optimal ejection of breath.

Context

• The Buteyko method is a breathing technique developed by Ukrainian doctor Konstantin Buteyko in the 1950s. It focuses on reducing hyperventilation and improving carbon dioxide levels in the body, which is believed to enhance oxygen delivery to tissues.
• These are often used to increase alertness and energy levels. They can stimulate the nervous system and are sometimes employed in practices like yoga (e.g., Kapalabhati) to clear the mind and invigorate the body.
• By limiting airflow, the O2 Trainer forces the diaphragm and intercostal muscles to work harder, similar to how lifting weights strengthens skeletal muscles. This can lead to improved efficiency in oxygen utilization during physical activities.
• Stress can lead to shallow breathing patterns that engage auxiliary muscles. Learning proper techniques can help manage stress and promote relaxation.
• Rowing requires synchronized movements and strong core engagement. Proper breathing that involves the back muscles can enhance the rower's ability to maintain rhythm and power throughout the stroke, improving overall performance.
• Effective breath expulsion requires engaging specific muscles, such as the intercostal muscles and abdominal muscles, to fully expel air from the lungs. Relaxation without technique may not activate these muscles properly.

Employing consistent respiratory patterns to enhance pacing and improve overall performance efficiency.

Vranich and Sabin advocate for the use of controlled breathing methods as a means to boost endurance in extended physical activities, likening it to an innate tempo controller. Numerous elite athletic trainers, such as Jack Daniels, who received the accolade of "World's Best Coach" from Runner's World magazine, and Budd Coates, a four-time qualifier for the US Olympic Marathon Trials, endorse the technique of coordinating one's breathing with their steps to optimize their running rhythm.

Daniels suggests adopting a rhythm of inhaling over the course of two strides and exhaling across the same number for high-intensity workouts, while recommending a pattern of four strides for each of the inhaling and exhaling phases during leisurely runs; on the other hand, Coates proposes a three-step inhalation followed by an exhalation that spans two strides for lighter exercises, and a quicker two-step inhalation with a one-stride exhalation as the activity intensifies. Establishing a consistent pattern that allows for proper modulation of effort is crucial, as it helps a person determine if the workout is too easy or overly demanding.

Context

• This technique is not only beneficial for endurance athletes but also for individuals engaged in activities requiring sustained effort, such as military personnel or first responders.
• Different breathing patterns can be adapted to suit various running intensities and conditions, allowing athletes to adjust their strategies based on the demands of the workout or race.
• While specific patterns are recommended, individual athletes may need to adjust these based on their unique physiology and comfort levels to achieve optimal results.

Incorporating breath control into strength training regimens.

Vranich and Sabin highlight the importance of fortifying the musculature that facilitates breathing, as overlooking this can greatly impede the improvement of athletic performance, given that breathing is as vital to athletes as fundamental exercises such as squats and should be taught with similar importance. They urge readers to reflect and ascertain whether it is their physical power or their breathing ability that gives out first. They continue to emphasize the importance of breathing, pointing out the commonly overlooked detail that our bodies contain roughly ten pounds of muscle whose primary function is to facilitate the inhalation and exhalation of air.

They underscore the importance of developing the ability to generate substantial internal tension in the muscles at the body's center, which in turn leads to increased stability and, as a result, amplified explosive power. They offer a detailed description of the method that entails enlarging the belly area through the use of the diaphragm to inhale a significant amount of air into the abdomen while performing a Valsalva maneuver, a technique highly regarded by leading figures in powerlifting, including the founder of a renowned powerlifting gym. They further suggest adding activities like carrying heavy loads akin to a farmer's burden to practice breathing even as the body holds tension.

Breathing is essential for bolstering core stability by creating pressure within the abdomen.

Breathing is pivotal in augmenting strength by regulating the inherent pressure within the body, as emphasized by Vranich and Sabin. The authors draw a comparison between the human body and an empty soda can, observing that although it seems delicate, it possesses the capacity to withstand considerable pressure when filled. The authors highlight that the strength of the cans does not originate from their metallic exteriors. They possess an innate robustness derived from their capacity to regulate internal pressure.

The authors emphasize the necessity of establishing a robust foundation, often referred to as "the shield," which is crucial for developing strength, and highlight the importance of internal pressure as a fundamental component. They elucidate that by coordinating the tightening of muscles within the torso, including the abdominal region, lower back, side muscles, and the area around the pelvis, in harmony with the diaphragm's movement, one creates a buildup of internal pressure in the torso and stomach regions, which in turn fortifies the spine, protects it from injury, and permits the lifting of more substantial weights. They also highlight that the common problem often labeled as "prolonged positioning," typically due to overuse of technology, leads to diminished suppleness in the chest area, affecting the ability to generate adequate respiratory force.

Other Perspectives

• Breathing creates intra-abdominal pressure, but excessive pressure without proper technique can lead to potential issues such as hernias or pelvic floor dysfunction.
• The enhancement of strength through breathing is just one aspect of physical conditioning; other factors such as muscle development, neurological adaptations, and technique are also critical.
• The comparison to an empty soda can may oversimplify the complexity of the human body, which has many more variables and is not as uniformly structured.
• Focusing too much on core stability could lead to neglecting other aspects of fitness, such as cardiovascular health, flexibility, and muscular endurance, which are also crucial for a well-rounded strength training program.
• Some experts argue that focusing too much on internal pressure can detract from the importance of proper form and technique during exercise, which are also critical for preventing injury and maximizing performance.
• The ability to lift heavier weights is not solely dependent on internal pressure; it also requires adequate muscle strength, neuromuscular coordination, and overall physical conditioning.
• The relationship between technology use and chest flexibility could be correlational rather than causal; individuals who spend more time with technology might also engage in other behaviors that contribute to reduced flexibility and respiratory force.

Utilize breathing techniques to enhance your physical power, boost your energy levels, and ensure consistency in your bodily motions.

The authors recommend incorporating techniques such as focused diaphragmatic strengthening exercises to increase diaphragm awareness, reinforce the muscles of both the diaphragm and the pelvic floor, and develop the ability to maintain a strong brace during respiration, which assists in lifting heavier weights. They offer detailed guidance and warn against the error of contracting the abdomen during exhalation, often termed "navel to the spine," a method that results in diminished and less stable core support.

The authors provide practical guidance on utilizing regulated breath to enhance muscle robustness, amplify force, and secure the longevity of physical actions. They recommend a method of breath control that repositions your center of gravity lower, ensuring the rib cage is directly over the pelvis. They also recommend incorporating activities such as weight-bearing exercises and planks to improve control of breathing while stabilizing the core.

Practical Tips

• Integrate "core-focused storytelling" into your bedtime routine with children or family members. Create stories that involve characters performing actions that require core strength, like blowing up a giant balloon or swimming against a current, and mimic these actions with exaggerated breaths and muscle engagement. This playful activity can make diaphragmatic strengthening a fun and shared experience, promoting awareness and reinforcement of these muscles in a social context.
• Use a metronome app during exercise to set a breathing rhythm that matches your workout intensity. For example, set a slower tempo for yoga or stretching and a faster one for high-intensity interval training (HIIT), focusing on synchronizing your breath with the beats to enhance your performance and control.
• Experiment with a balance training app that provides real-time feedback on your posture and center of gravity. Use the app while performing activities like standing on one leg or squatting, focusing on breathing deeply and maintaining a low center of gravity. The app's feedback will help you adjust your posture and breathing in real-time for better stability.
• Use commercial breaks or short breaks while working from home to perform micro-sessions of planking. Start with short intervals, like 15 seconds, and gradually increase the duration as your endurance improves. This habit not only breaks up sedentary periods but also consistently reinforces core strength throughout the day.

Incorporating breathing techniques into significant weightlifting routines.

Vranich and Sabin offer comprehensive instructions on proper respiration methods and suggest fundamental workouts to enhance strength, such as squats and deadlifts, in addition to exercises that involve pushing a weight upward while lying on a bench. They provide a systematic method to ascertain the appropriate degree of respiratory regulation for weightlifting, underscoring the necessity for a more calculated breathing strategy when handling heavier loads, and advise exhaling exclusively at the moment of maximum exertion during demanding exercises like an intense bench press.

They also recommend breathing strategies such as “psst!” breathing (short, forceful exhalations used during an exercise like a military press) and “Choo-Choo” breathing (big inhalations on the lower while exhaling forcefully on the press used for a movement like a leg press). They discuss a technique commonly used in weightlifting to briefly sustain core stability, known as the principal method for bracing, and highlight the importance of not holding one's breath for too long.

Practical Tips

• You can track your progress with a simple wall chart to stay motivated. Place a wall chart in your workout area and mark the days you complete your strength training exercises. This visual representation of your consistency and progress can be a powerful motivator and help you stick to your routine.
• Create a visual cue in your exercise space, such as a bright-colored sticker or a sign that says "Breathe Out," and place it at the point where you typically reach maximum exertion. For example, if you're doing push-ups, put the sticker where your eye line meets the floor at the lowest point. This will serve as a reminder to exhale at the most strenuous part of the exercise.
• Use a smartphone app to set reminders for periodic core-tightening exercises throughout the day. Apps with customizable notifications can prompt you to perform short core engagement exercises, such as drawing your belly button towards your spine and holding for a few seconds, which can be done anywhere, even at your desk or while commuting.
• Incorporate breath-holding into a controlled swimming routine, such as underwater laps in a pool with a lifeguard present. Swim one lap while holding your breath, then rest and breathe normally for a few laps, repeating the cycle. This provides a safe environment to understand your breath-holding capacity while enjoying the benefits of exercise.

Techniques designed to regulate respiration with the goal of enhancing precision in athletic performance.

The authors stress the importance of proper breathing in sports that require precision, noting that individuals often breathe very shallowly or might even be unaware that they are inadvertently holding their breath. They advocate for a deliberate and mindful practice of respiration, providing comprehensive instructions to enhance your proficiency in regulating your breathing and to recognize your natural breathing rhythm.

Vranich and Sabin clarify that genuine physical tranquility extends beyond merely holding one's breath; it is in the short moment after releasing a breath that the heart's rhythm decelerates, leading to the body's maximum steadiness. By becoming proficient in the brief pause, you can synchronize your body's natural rhythms with the demands of particular tasks, thereby maintaining optimal performance consistently. The authors clarify how breathing influences the nervous system, which in turn shapes an athlete's mental strategy for engaging in athletic activities.

Gaining control over one's respiratory patterns is crucial for maintaining steadiness, improving focus, and managing excitement levels.

The writers shed light on how breathing influences the nervous system, subsequently altering an individual's mood, awareness, focus, and general performance. A buildup of carbon dioxide in the body can result in a state of cognitive cloudiness that hinders lucid thought, despite the absence of the typical weariness in the breathing muscles that one would feel in their thigh muscles following vigorous activity. They underscore the significance of diaphragmatic breathing to maintain stability in your core and to ensure balance in your nervous system.

Vranich and Sabin advocate for the adoption of a method that slows down your breathing while simultaneously sharpening your focus to deliberately control your body's state. Developing these skills is essential for success in sports that require a mix of intense bursts of energy and intervals necessitating serene concentration, such as golf or sharpshooting.

Other Perspectives

• In certain situations, the need to respond quickly to stimuli may mean that consciously controlling breathing is impractical, and reliance on instinctual or automatic responses may be more appropriate.
• Elevated levels of carbon dioxide (hypercapnia) can indeed impair cognitive function, but the body has a complex regulatory system to manage CO2 levels, and slight increases within normal physiological ranges may not necessarily lead to cognitive cloudiness.
• Some individuals may have medical conditions or physical limitations that make diaphragmatic breathing difficult or less effective, suggesting that it is not universally essential for everyone.
• The psychological aspect of sports is complex, and while breathing control can help manage excitement levels, other psychological interventions, such as visualization or cognitive-behavioral techniques, might be necessary to address performance anxiety or other mental barriers.

Identify and utilize the inherent pause in breathing to enhance precision.

Vranich and Sabin elucidate that to improve precision in sports such as archery, golf, shooting, or darts, it's crucial to pinpoint the "natural respiratory pause" (also termed the "sweet spot" by archers), a fleeting moment when the body is most stable, coinciding with a subtle decrease in heart rate that leads to the easing of the muscles involved in respiration. They recommend increasing your consciousness of the transition from a state of calm to one of significant discomfort by intentionally prolonging the time you exhale before drawing in your next breath.

The authors highlight that the "pause" should be regarded not merely as a halt in breathing, but as an interval that comes after one breathes out. The authors detail a brief interval during which the heart rate diminishes before returning to its regular pace. They underscore the importance of learning to pause by taking intentional, controlled breaths rather than depending on ineffective breath retention. They go on to clarify that such a technique is especially advantageous during tense situations as it helps to maintain equilibrium within the body's regulatory mechanisms, thereby averting spikes in adrenaline that might disrupt cardiac rhythm and impair performance.

Context

• During this pause, heart rate variability (HRV) can increase, which is a sign of a well-functioning autonomic nervous system. Higher HRV is associated with better stress resilience and focus, crucial for precision in sports.
• Recognizing and utilizing this pause can be a valuable tool in stress management, helping individuals maintain composure and prevent anxiety from affecting performance.
• Adrenaline, also known as epinephrine, is a hormone that prepares the body for 'fight or flight' responses, increasing heart rate and energy availability, which can be counterproductive in precision tasks.

Integrating breathing techniques into the routine that precedes tasks demanding precision.

The authors highlight that just as a football receiver plans their route prior to sprinting, or a pilot reviews meteorological conditions and gauges before flight, athletes participating in disciplines requiring precision adhere to a distinct sequence of preparatory steps before making their play. However, akin to how a software developer upgrades a program by fixing errors or adding new features, the authors recommend incorporating breath control methods into your regimen before taking a shot.

They present a helpful illustration showing four expanding circles of focus that culminate in the moment a shot is fired, a strategy known as "breathing techniques." The authors recommend designating a particular number of breaths for every segment of the routine. They underscore the importance of being conscious of one's respiratory habits during every phase. Athletes participating in precision sports need to smoothly shift their performance intensity to match the varying demands they encounter. For instance, a person would solely rely on breathing through the nose to assess the situation, then deliberately and deeply breathe in before taking their shot, engaging the muscles in the lower part of their lungs, and exhale steadily until reaching the point where their breath pauses on its own, choosing that precise moment to execute the shot.

Context

• Part of the preparatory steps might include acclimating to the environment, such as adjusting to lighting, temperature, or altitude, which can affect performance in precision sports.
• Incorporating breath control into a routine helps create a consistent pre-performance ritual, which can improve overall performance by providing a structured approach to preparation.
• The "expanding circles of focus" likely refers to a mental framework where attention is gradually broadened or narrowed, helping athletes manage stress and maintain concentration. This technique can be used to systematically prepare the mind and body for precise actions.
• Performance intensity refers to the level of focus, energy, and effort an athlete applies during a task. Adjusting this intensity is crucial for optimizing performance and avoiding burnout or underperformance.
• Nasal breathing helps filter and humidify the air, which can enhance oxygen uptake and improve focus. It also activates the diaphragm more effectively than mouth breathing, promoting relaxation and better control over physiological responses.

The process of recuperation and renewal through breathwork.

Integrating active recovery practices into one's routine is essential, and this is intimately connected with the correct use of breathing methods.

Vranich and Sabin highlight the importance of integrating purposeful strategies and structured methods into the recovery process, despite the term "active recovery" often being misconstrued as contradictory to the prevalent belief that recovery requires rest. They outline a technique that incorporates respiratory muscles into an engaging recuperation routine, guaranteeing a sense of renewal, vitality, and enhanced strength for the next day's workout activities.

The writers recommend incorporating practices such as the 90-90 technique, which involves using a balloon as part of a routine developed by the Postural Restoration Institute, to improve core stability and breath control efficiency. They also recommend incorporating techniques such as Box Breathing, the 4 or 5-count inhale-hold-exhale-hold breathing pattern favored by Navy SEALS, at the end of each workout in order to lower your heart rate and transition from a sympathetic (fight-or-flight) state to a parasympathetic (rest-and-digest) state. They also suggest incorporating a period of meditation combined with breathwork following each exercise session to cleanse the mind of unnecessary and exhausting thoughts.

How breathing exercises can aid in lactate clearance and parasympathetic activation

Vranich and Sabin describe how the feeling of tiredness and weight that comes after exercising is significantly affected by the accumulation of lactic acid in the muscles. To alleviate this unease, athletes often participate in stretching or mild recuperative exercises aimed at keeping their heart rate subdued.

The authors recommend engaging in intense breathing exercises such as Bellows Breathing, characterized by a rapid succession of forceful inhalations and exhalations, because these practices are particularly efficient at quickly eliminating lactate from the body, more so than mild physical activity or simple stretching. Additionally, they clarify that participating in intentional breathwork practices such as the Box Breathing technique after physical activity assists in shifting from a stress-activated sympathetic state to a calmer parasympathetic state, enabling the mind to relax and the body to begin its natural healing process.

Other Perspectives

• The effectiveness of Bellows Breathing for lactate clearance may vary from person to person, and it might not be more effective than other recovery methods like active recovery exercises, which have been traditionally recommended for lactate clearance.
• There is limited scientific evidence to conclusively prove that Box Breathing alone is sufficient to induce a significant shift to the parasympathetic state, as other factors like the individual's mental state, environment, and previous stress levels also play a role.
• While lactic acid accumulation is often associated with muscle fatigue, recent research suggests that lactate itself isn't the primary cause of the sensation of tiredness and weight post-exercise; instead, it may be a fuel source for muscles and other tissues.
• The term "mild recuperative exercises" is vague and can encompass a wide range of activities; not all of these may be effective at keeping the heart rate subdued, and some might even increase heart rate depending on the intensity and the athlete's fitness level.

Methods for employing breath control to improve the period of recuperation both throughout and after exercise sessions.

Vranich and Sabin provide practical techniques for employing regulated breaths to enhance recovery during rest periods between workout sets and after training sessions are finished. Athletes often breathe in while taking a break and typically breathe out in a downward motion as they slump or rest against a bench.

The authors promote the Targeted Breathing Model, which emphasizes diaphragmatic breathing to improve expansion in the body's midsection, rather than elevating the upper torso and shoulder area. They also recommend assuming a position that involves leaning forward or resting your arms on your knees to aid in easier breath recovery. Adopting this position alleviates the diaphragm from its postural duties, allowing it to concentrate solely on the act of breathing, which in turn facilitates deeper breaths. They also stress the importance of regular checks to ensure your respiratory practices have not inadvertently reverted to less advantageous routines.

Context

• Controlled breathing can help lower heart rate and blood pressure, reduce lactic acid buildup, and promote faster removal of metabolic waste products, which are crucial for quicker recovery.
• Expanding the midsection during breathing allows for greater lung capacity and efficiency. This can lead to improved oxygen delivery to muscles, which is crucial for athletic performance and recovery.
• Certain postures can restrict or facilitate breathing. Leaning forward can open up the back of the lungs, allowing for more efficient air exchange and deeper breaths.
• The diaphragm is a major muscle involved in the breathing process. It contracts and flattens when you inhale, creating a vacuum that pulls air into the lungs. When it is relieved from maintaining posture, it can focus entirely on this primary function.
• Breathing patterns can become habitual, much like muscle memory in physical activities. Regular checks help ensure that new, beneficial breathing techniques become ingrained habits rather than temporary adjustments.

The link between breathing patterns and mental health.

Vranich and Sabin emphasize the interconnectedness of our breathing patterns and our emotions, underscoring the mutual influence they exert on one another. They encourage individuals to contemplate the differences in their respiratory rhythms during distinct emotional phases to deepen their understanding of the connection.

The authors believe that engaging in daily breathing exercises can have a beneficial impact on mental health. For example, during a panic attack, taking slow, controlled breaths, such as box breathing, will activate the vagus nerve and send a cascade of calming signals to your brain.

Breathing plays a crucial role in managing symptoms and effectively enhances practices such as journaling, along with the combined discipline of mindfulness meditation.

Our emotional and psychological well-being is intricately connected to our breathing patterns.

The authors clarify that psychology, with its focus on mental processes, and physiology, which concentrates on bodily functions, are deeply intertwined when it comes to the relationship between breathing and mental health. Learning to breathe slowly and utilizing your diaphragm can reduce your susceptibility to stress and anxiety, which is often referred to as the "bidirectional relationship." When you're stressed, starting your breathing with movements in the upper chest and shoulders can make you more prone to anxiety and other mental health challenges.

The authors delve into the scientific underpinnings of this bidirectional link. Our bodies produce two distinct neurotransmitters: GABA, which soothes our nervous system, and glutamate, which activates it. During stressful periods, the authors explain that people often hyperventilate, disrupting the balance of specific chemicals and resulting in a surplus of glutamate that perpetuates a cycle of anxiety and harmful breathing habits. To restore the balance, they recommend incorporating breathing exercises that encourage slow, controlled breaths, and which also stimulate the vagus nerves that run from the base of your brain, through your diaphragm, and to the digestive system.

Other Perspectives

• The impact of breathing on mental health might be overstated when compared to other more influential psychological or physiological factors such as genetics, life experiences, or socio-economic status.
• The claim may oversimplify the complex nature of stress and anxiety disorders, which often require a multifaceted treatment approach.
• Breathing with movements in the upper chest and shoulders is not inherently harmful; it can be a natural response to certain physical activities or emotional states and does not necessarily lead to anxiety or mental health challenges.
• The idea that hyperventilation leads to a surplus of glutamate and a deficit of GABA is a simplification. The brain's chemistry is highly regulated, and while stress can affect neurotransmitter levels, the body has compensatory mechanisms that can mitigate these effects to some extent.
• The relationship between hyperventilation and anxiety is not necessarily causal; hyperventilation may be a symptom of anxiety rather than a cause, and other factors may contribute to both conditions.
• The impact of breathing exercises on the vagus nerve might be part of a broader set of physiological changes, and focusing solely on the vagus nerve might not provide a complete picture of the benefits or limitations of these exercises.

Utilizing breathing techniques to impact the nervous system and boost stamina.

Vranich and Sabin define resilience as the strength required to surmount various obstacles, minor or significant, while striving to achieve the primary goals of the mission. The authors highlight that resilience, typically linked to the mental fortitude of individuals such as soldiers during warfare, is increasingly recognized within the spheres of athletic and elite performance training, emphasizing the significance of recuperation and stamina as essential elements of sports mastery, because genuine strength cannot be divorced from the ability to withstand challenges.

They advocate for specific breathing exercises designed to regulate and control breathing intentionally, creating a sense of tranquility and managing arousal levels, thus preventing the risk of "toxic immobility" - a state where fear immobilizes an individual in challenging situations, potentially worsening a dangerous situation. The authors highlight the significance of heart rate variability, or HRV, as a key indicator of a person's capacity to recover and adapt. People who demonstrate greater fluctuations in the timing of their heartbeats tend to be more adept at preserving focus and calm under stress. Consciously regulating one's breathing to be more rhythmic and intentional has been demonstrated to improve heart rate variability. The authors highlight the fact that resilience can be developed as a skill, with the initial stage being the phase of "active recovery."

Context

• In psychological terms, resilience refers to the ability to mentally or emotionally cope with a crisis or return to pre-crisis status quickly. It involves behaviors, thoughts, and actions that can be learned and developed in anyone.
• Coaches and sports psychologists play a crucial role in developing resilience by providing support, feedback, and strategies to help athletes manage stress and maintain motivation.
• Both recuperation and stamina are integral to training regimens. Athletes often incorporate rest days, nutrition plans, and specific exercises to enhance these aspects, ensuring they can perform at their peak when needed.
• Strength is also about the willingness to learn and grow from challenges. This involves seeking feedback, reflecting on experiences, and applying lessons learned to future situations.
• During stress, the body can enter a fight-or-flight mode, but sometimes it can also freeze. This freeze response is a survival mechanism that can become maladaptive in situations where action is necessary.
• Low HRV has been associated with an increased risk of cardiovascular diseases and other chronic conditions. It is used as a prognostic tool in clinical settings to assess the risk of adverse health outcomes.
• Building strong social networks can contribute to resilience. Support from friends, family, and community provides emotional resources and practical assistance during difficult times.
• By practicing active recovery, individuals can learn to listen to their bodies and understand their limits, which is a critical component of building resilience.