4 second breathing is recommended by many stress physicians, and this deliberate breathing is practiced by many athletes. It assists in controlling your parasympathetic nervous system. When a stressful moment occurs, when you feel the urge to fight or flee, slow down for a moment. Now consciously inhale, one gentle and deliberate intake through the nose-to the full count of four seconds. The belly expands first, the rib cage second, the chest and back fill third and fourth the collar bones rise. The slow exhale is the hardest part of the process, requiring the most concentration. At the minimum repeat this breathing pattern holding your body still at least 5 times. The US Olympic Biathlon Team uses this technique to gear down from high speed to steady concentration. Their event requires them to ski at top speed then halt and aim and fire their weapon accurately. They use four second breathing to slow and steady their heart rate and their trigger finger. It is also scientifically proven to control stress during periods of physical and mental exertion such as combat. It will allow you to restore yourself moment to moment and steady your weapon.
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