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How These 2 Fundamentals of Scuba Diving Helped Me Deal with Fear

I began scuba diving in 2016, thanks to a dear friend who is a Dive Master. Like everyone else, I was a bit afraid before going down into the deep ocean. However, after proper training, I was sold for more and wanted to be a better diver. Doing more diving helped me navigate life also. Especially when dealing with fear, the two basic rules of scuba diving taught me important lessons.

1. First rule: keep breathing.

Whatever happens, under the water we must (MUST!) keep breathing. We sometimes don’t realize that when we become afraid, stressed, or panicked, our breathing becomes erratic. In diving, control of breathing is essential to maintaining buoyancy (balance) underwater. And of course its a very minor fact that you do need the air… This training taught me to be extra aware of my breathing when I am feeling threatened.

2. Second rule: stay calm.

It’s easy to become panicked when afraid, but panicking underwater will create more danger for yourself and for your buddy (dive partner). The first rule of breathing helps to keep the second rule of staying calm. When you are calmer, then you can assess the situation including the fear you are feeling, and decide if it’s illogical, overreaction, or if it is indeed a real threat.

Once you have identified that it is a real threat, then what is the plan? What will you do about it?

If your fear is a serious threat, then to do nothing is unwise. If its something you can deal with later without too much risk in the meanwhile, then perhaps it is better to deal with it later. This gives you time to see how the situation unfolds. If you realize that you were overreacting or being hijacked by your amygdala, then see if you can continue and carry on with more care and awareness. Later, you can review the situation and see how to prevent that fear from blowing up and controlling or limiting your actions.

For a deep breathing tutorial to help you stay calm, visit this post.

How do you deal with your fear? Let me know in the comments!

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How to Stay Calm During Stressful Situations with this Breathing Technique

four rock formation

Box breathing, also known as four-square breathing, is a deep breathing technique that will help you stay calm in stressful situations. It is especially useful when an emergency arises, and you really need to stay calm instead of panicking. With a calmer attitude and clearer mind, you will be able to assess the situation at hand and see what needs to be done.

This breathing technique is also useful if you have a high pressure job that needs extreme concentration, or when there is a high stake moment like an important sales pitch coming up. Resetting your breath and grounding your mind will relax your body, which will increase your performance. I myself use this breathing technique almost on a daily basis.

Watch this tutorial to understand how it works. When you try it, make sure to expand the rib and the belly as you are inhaling. Shallow, fast chest breaths will only cause you to panic more. Repeat as many times as you need.

The relaxing music in the video is by Bensound. To read more about deep breathing techniques, visit this article from Medical News Today. To read daily habits for improving self performance, visit this blogpost.

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