Chapter Content
Okay, so let's talk about stress for a second. It's not, you know, just a simple on or off thing. It's more like a spectrum. And honestly, believe it or not, too little stress can actually be just as bad as too much, especially when you're trying to perform.
There's this thing called the Yerkes-Dodson Law, and it's a pretty simple way to think about the relationship between stress and how well you do things. Basically, these two psychologists came up with it way back when, after studying, get this, Japanese dancing mice! The idea is that stress and performance go hand-in-hand, up to a certain point. But after that point, more stress actually makes things worse. Like, significantly worse.
So, there are really three states we should be aware of. First, you've got low stress. This is like, super chill mode. Low arousal, perfect for recovery. Then you've got optimal stress. This is the sweet spot, the Goldilocks zone. Not too much, not too little. When you're in this state, you're really ready to nail whatever you need to do. And then, of course, there's high stress. Which, let's be honest, is where a lot of us spend way too much time. It's that feeling of being overwhelmed, and it can even lead to a total system shutdown. Not good.
Ideally, you know, you'd be in that optimal stress zone when you're tackling important stuff, and then quickly switch to low stress for recovery. But the reality is, most people find themselves tipping into high stress way too often, and they don't reset back to low stress enough to properly recover.
So, what can you do about it? Well, let’s talk about some breathing techniques to reset and get you into that low-stress recovery state. These are all science-backed, so, you know, they're not just some woo-woo stuff.
First, there's the 4-7-8 method. This one's really great for calming down and getting ready for sleep. I actually use this one pretty much every day. You just breathe in through your nose for four seconds, hold it for seven seconds, and then exhale for eight seconds. Repeat that, like, two or three times. Seriously, it works wonders.
Then there's the Lion’s Breath. This one comes from ancient yogic traditions. You sit in a comfortable position, maybe leaning forward a bit, with your hands on the floor. Focus on the tip of your nose. Inhale deeply through your nose. Then, stick your tongue out and down towards your chin, and exhale forcefully with a "Ha!" sound. Okay, maybe don't go too crazy with the force if you're just starting out. Again, do that two or three times.
Finally, there's the Physiological Sigh. We've talked about this one before, as a way to manage stress during public speaking, but it's also a really good way to promote calm. Scientists actually figured out why we do this naturally, it's when carbon dioxide levels get too high in the blood. It creates a relaxing feeling by releasing a lot of CO2 really fast. You inhale through your nose twice, first slowly, then quickly, and then exhale through your mouth, like, a nice long exhale, without forcing it. Repeat that two or three times.
Look, stress is part of life. You can't get rid of it completely. But if you can learn to use it, to be in that optimal zone when you need to be, and then switch to low stress for recovery, you're going to perform so much better. So give these breathing techniques a try. And, who knows, maybe you can turn stress from something you dread into something you can actually work with.