Channel your inner NAVY Seal!

Competitive swimming is a challenging sport that pushes athletes to their limits both physically and mentally. One of the most common mental hurdles swimmers face is pre-race anxiety, which can negatively impact performance and enjoyment.

Pre-race anxiety is a natural response to the anticipation of competition. It can manifest as racing thoughts, a pounding heart, shallow breathing, and a sense of unease. While some level of anxiety can be helpful, too much anxiety can hurt your performance by zapping your energy and focus.

Fortunately, there's a powerful technique used by Navy SEALs that can help you conquer those nerves and enhance your competitive edge: Tactical Breathing. Navy SEALs are famous for their ability to remain calm and composed under extreme pressure. Tactical Breathing is a technique they use to regulate their body’s responses in high-stress situations. The good news is that this technique can be applied to competitive swimming to help you stay calm, focused, and ready to perform at your best!

How to Perform Navy SEAL Tactical Breathing

Follow these steps to implement Tactical Breathing before your next race: 1. Find a Quiet Space: Before your race, step aside to a quiet area where you won't be disturbed. 2. Get Comfortable: Stand or sit in a relaxed position. Close your eyes if it helps you focus. 3. Inhale (4 seconds): Inhale deeply through your nose for a count of four seconds. Feel the air filling your lungs. 4. Hold (4 seconds): At the top of your breath, hold it in for another count of four seconds. Maintain your composure. 5. Exhale (4 seconds): Exhale slowly and completely through your mouth for another count of four seconds. 6. Pause (4 seconds): At the bottom of your breath, pause for the final count of four seconds. This completes one cycle. 7. Repeat: Continue this pattern for several minutes or until you feel your anxiety subsiding.

Tactical Breathing helps fight the stress response of our nervous system, which is responsible for the "fight or flight" reaction. This can reduce anxiety, slow your heart rate, and improve your focus—all crucial factors in competitive swimming.

To maximize the benefits of Tactical Breathing, try making it a part of your pre-race routine. Practice it during training sessions, so it becomes second nature when you step up to the starting block. Experiment with it in different situations to become comfortable using it as a tool for anxiety management.

Navy SEAL Tactical Breathing is a simple and powerful technique that can help you stay calm, focused, and ready to excel in the pool. With practice, you can use this technique to tackle pre-race anxiety head-on! So, the next time you're at a meet, remember to take a deep breath and channel your inner SEAL!