By Ryan Knott in 2021.
As instructors, coaches, and trainers, we often find ourselves confronting what we call the “stress response”, both in ourselves, and in those we are teaching. You may know it as a racing heartbeat, heavy breathing, a deep trembling or the strong urge to move. This is the “Fight or Flight response,” the mobilisation of the body’s resources, the rushing of oxygen- rich blood to the brain, arms and legs; that has played a part in human survival for hundreds of thousands of years. The stress response can be defined as a biological and psychological response to a threat we feel we do not have the resources to deal with. If we feel we can deal with the threat, our body is primed to meet it. If we do not feel capable, our body will attempt to remove us from the situation quickly.
The stress response can be brought on by any number of situations, or “stressors”, whether it be attempting a new task we find frightening, being given a first-timer group of 12 six- year-olds (all crying), or for some, just speaking in front of peers and examiners. These stressors can be very difficult, if not impossible to remove. What can be removed, or adapted, is the magnitude of our own stress response, or our negative perception of the stress response as it occurs. Below you will find some methods proven to help regulate the stress response, that you may better perform under stress yourself, and perhaps more importantly, that you may better support others through their own stressful situations.
The Physiological Sigh
Potentially the most effective short-term method we have for lessening the stress response is known as the physiological sigh. It consists of a double inhale: a deep inhale, followed instantly by a top-up inhale (both through the nose), then a long exhale through the mouth. Repeat 2-3 times for greatest effect. This method has the bonus of ridding the body of built- up CO2, which has a strong link to increased anxiety, and unlike other methods such as meditation, it does not require that we remove ourselves from the stressful situation.
One of the main reasons this method works, is that exhale-exaggerated breathing such as this allows the diaphragm to expand to take up more space. As this occurs, the heart becomes more compact. As the heart compacts, sensors in this organ are tricked into thinking that blood is moving quicker through our body. The brain is alerted, and sends signals to slow our heart rate, which in turn lessens the stress response. In situations where we may wish the body to become more alert, we can perform the reverse, though inhale- exaggerated breathing eg hyperventilating/Wim Hoff method.
Progressive Muscle Relaxation (PMR)
A common symptom of heightened stress is tunnel-vision focus (usually on the threat). PMR is great for getting us out of our heads and bringing attention to the stress in our bodies. For a quick taste, clench your fists as hard as you can for 10 seconds, then release and feel all the tension leave your hands and forearms. This is best performed by isolating muscle groups from the feet upwards, and can be great when performing awkward tasks (e.g. anything snowboarding switch!).
Grounding
Grounding can look anything like picking up some snow and feeling it melt in your hand or taking a good look at the faces of those standing around you. A great example here is the 54321 technique: list 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This technique is great for getting us out of our heads and back into the present, and in turn, lessens our stress.
In summary, I would like to acknowledge that the stress response while uncomfortable, is at its core, there to HELP you. If we can frame our view of stress to be a source of energy, something we can handle and grow from, and most importantly, something that every human being goes through, we will be better equipped to manage it and react positively when it occurs.