Blake,
Always interesting to me when advice is given to take long deep breaths.
There is wisdom in this, but instruction is seldom given on HOW to breathe
(location and pace of breath). These factors have a huge impact, but when
athletes are told, "Relax! Take a deep breath," they tend to take a deep
breath... and hold it! They often sends heart rate up, lowers heart rate
variability, and reduces situational awareness. A long exhale is key to
feeling calmer and improving situational awareness. Ideally the exhale is
about twice as long as the inhale... and the overall pace is about 6
breaths per minute.
-Tim Herzog
>
> SEISA Tactics e-mail below, on how to get your head game right for
> competition. Thanks to Inc. Magazine for the article.
>
> Blake Billman
> SEISA Graduate Director
>
> (817) 366-5022 {m}
> (512) 472-6852 {o}
>
>
>> How To Prepare Yourself To Win
>>
>> As any great athlete will tell you, winning isn't accidental. It
>> requires more than just planning and knowledge. You must also be able to
>> get yourself into the right mental state to win, on cue, every time you
>> "get on the field."
>>
>> Here's how:
>>
>> 1. See the Moments Coming
>> There are situations in every career (and often every day), when you
>> must absolutely be at the top of your game in order to win. As you look
>> through your calendar each morning, identify those moments and schedule
>> a minute or two before each moment so that you have time to prepare
>> yourself to win.
>>
>> 2. Adopt a Winner's Physiology
>> Your body and your mind are in a feedback loop. If you're slumping,
>> frowning, cramped, and taking shallow breaths, your body is telling your
>> mind to fail. Break that downward spiral NOW by acting like a winner:
>>
>> Smile
>>
>> Shake your body out
>>
>> Stretch
>>
>> Straighten your backbone
>>
>> Hold your head high
>>
>> Take three long, deep breaths
>>
>> Now your body is telling your mind to win
>>
>> 3. Visualize the Winning Outcome
>> Create a vivid picture in your mind of exactly how things will look like
>> when you've won this engagement. Imagine the words and sounds you'd be
>> hearing (like applause and congratulations). Most of all, imagine how
>> you'll feel when you KNOW you've won. Make winning so real that it's
>> like you've already won.
>>
>> 4. Mentally Rehearse What You'll Say and Do
>> Tracing backwards from what you've just imagined, lay out in your mind
>> the specific actions you took to win in that situation. Play it out in
>> your mind, including any obstacles that might have come up.
>>
>> 5. Disconnect From Goals and Results
>> Now that you've told both your body and mind that you've already won,
>> and how you won, let go of all that, as if it were past history. Don't
>> think about winning or losing. Just be in the moment, focused on what
>> you need to do next. If you watch Olympic athletes, you can actually see
>> the moment, just before they begin, where they shrug off the thoughts of
>> winning and make themselves ready to take action.
>>
>> 6. Take Action
>> Go.
>>
>> 7. Celebrate
>> Regardless of the results of your actions--indeed, even before you
>> analyze whether or not you've won, take a moment to celebrate the
>> incredible victory of doing your best while being in the moment.
>> Consider: you just experienced your life at a higher level than 99
>> percent of the rest of the people in the world.
>>
>> 8. Learn
>> Now, and only now, take a look at your results. Regardless of whether
>> you won at the level you'd hoped or not, notice what worked and what
>> didn't. Hone your thinking so that you can make the process even more
>> powerful when you prepare for your next big moment.
>>
>> Try the above method for three days. It will change your life.
>>
>> This story was originally published by Inc. Magazine
>>
>>
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--
Dr. Tim Herzog, MS, EdD
Licensed Clinical Professional Counselor
Certified Consultant- AASP
Reaching Ahead PLLC
270 West Kagy Blvd, Suite F
Bozeman, MT 59715
website: www.reachingahead.com
phone: 406-587-3404
skype: reachingahead
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