How can controlling my breathing affect my performance?

How can controlling my breathing affect my performance? I have just watched this brilliant TED talk by Dr. Alan Watkins, which follows on from the one I posted yesterday. In this one, he explains why our brains shut down under pressure. It is a survival trait, which allows us to rely on the flight or flight response to save us.

When we put ourselves under pressure, causing anxiety, we are causing our own brain to shut down, causing sub-optimal performance.

One of the best ways to solve this problem is to get our physiology under control by learning to breathe rhythmically. The rhythm of the breath is something we can consciously control, and by breathing rhythmically, we can quickly move to a state of coherence. All we need to do is have a fixed ratio of inhalation to exhalation. Having a longer exhalation that inhalation can help to calm us, so for instance four seconds in, six seconds out. The breathing should also be smooth, rather than jumpy.

Gaining control of our physiology and moving to coherence allows us to turn on positive emotional states, such as passion or focus. The opposite are the negative emotional states, including anxiety and frustration, where cortisol levels are high and physiology is erratic.

Positive emotional states are the top predictor of performance across all areas of life, including our health. Being passionate improves performance. But equally, having a positive relaxed state is just as important. Contentment and curiosity are much better for us than the negative apathy or boredom.

To get into flow, we need to spend more time on the positive side. We can start this by regulating our physiology. A handy and memorable acronym from Dr. Watkins (which I have amended slightly) is BREATHE – Breathe rhythmically, evenly, across the heart, everywhere. I am going to try using this the next time I feel a little stressed, to see if I can improve my performance!

Project 365

I set up this website after deciding that I want to build a more creative life for myself, so I can give up my job and be in control of my own destiny.

I have set myself a goal of publishing an article on my website every day this year, to document my journey from employment to self-employment.

The name I chose was Project 365 because I see this as a year that I have dedicated to learning and self-development, as I countdown to freedom. It started on 1st January 2021, so I have 293 days to go!