by Dana Cavalea July 06, 2017


~6-4-10; 40X- The Formula to Change Your Game ~


What looks like formulas from the blackboard of the Good Will Hunting set, may actually be the powerful the breathing sequences to keep you calm and alert.

The formulas above represent breathing patterns. These patterns can be used for stress management or anxiety reduction or even to power you up after waking up "groggy and tired".
So how do we use them?
A 6-4-10 pattern simply means taking a 6 second breath in, followed by a 4 second hold and a 10 second slow exhale out pushing air from the lungs through the diaphragm.
A 4-0-X pattern means a 4 second breath in, followed by a rapid, powerful exhale that will completely deflate the lungs by driving the diaphragm forcefully upwards.
Two patterns, very different uses. Many people are not aware of different breathing patterns outside of deep breathing in or holding ones breath.
Watching Professional Athletes engaging in high pressure situations, you can witness breathing patterns first hand. Greats such as Derek Jeter would always be seen taking a deep breath and short exhale during most at bats with men on base.
The best athletes use their breath to regulate their sympathetic nervous system (which actives your fight/flight response) allowing them to slow down their thoughts and reduce tension so performance can be optimized.
Learning these practices could help dramatically reduce day to day stress by taking a mid day "breathing break" to reduce the fight/flight response, allowing you to become more present with yourself and therefore your work.
Breaking your typical breathing rhythm is important to keeping your body regulated from stress, anxiety and tension.
This response is natural when you are engaging in activities such as running, aggressive up hill walking or hiking, sprinting and high intensity-short-rest weight training.
The body loves consistency, but stimulating your breathing patterns by using the above measures or exercise prescriptions will help supercharge your body and mind towards optimal results.
If you are feeling stagnant, stuck in a pattern of thought or experiencing low energy, then aggressive oxygenating breathing patterns such as 40X will help charge or prime your system. Look at this a systematic reset.
Give these patterns a try. They are not meditative by true definition but will give a very similar result without taking 20 minutes on your back twice per day.
Breathe to supercharge your performance.#likeapro
Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

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