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playthegame
Johnson Moderator
Joined: 19 Jan 2024
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24 Jan 2024, 11:04
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Hi, this is the new year and the GMAT is going to go through a few key changes in format. I have started on the journey to ace the GMAT. To counter stress and anxiety I am learning new breathing techniques as part of my study plan. It takes practice to calm your mind and breathing or meditation or both should be part of the daily routine.
So some lessons on breathing techniques below. In summary, stress or anxiety can be relieved with effective breathing, even NAVY SEALS are taught this technique to calm their mind in stressful situations.
Why?
There is a correlation in the way you breathe and the way you think and feel. There is research that you can look for on the internet.
The Autonomic Nervous System controls heart rate and other bodily functions, this system has two sub-systems - 1: Sympathetic Nervous System (SNS) and 2: the Parasympathetic Nervous System.
So the SNS is that part of the system that triggers the flight or fight response based on a perceived threat, it is constantly engaged and goes back and forth in a loop if you do not know how to shift gears. So if you are stressed during the exam it is hard to get out. It is like driving shift or a manual transmission car that is stuck in gear. It takes effort to disengage and "shift" gears. Not easy to so at all. I have had a lot of struggles at work, during play or (during foreplay
) with the SNS.
Now, the PNS on the other hand is like a set of brakes or the clutch or both working together. It helps you slow down and shift gears. So if you have ever driven a manual transmission car you will likely get the analogy of a car stuck in gear.
So, then if we engage the PNS we can disengage the SNS? Simple? Yes rightly so. It takes practice and it is a skill, much like driving a car and shifting gears is a skill.
Now, there are two kinds of breath, the shallow one and the deep one. The shallow one originates in the chest, the deep one originates in the belly. The PNS is engaged when we take deep belly breaths, it is a signal to the brain that everything is OK, all is well. So then how do establish this technique.
It is not that difficult to breathe with deep belly breaths in a certain rhythm if you have some patience. This will help you balance the amount of oxygen and CO2 in your body. More oxygen means more concentration and focus. Try this technique below out if you are fit overall, it is called box breathing and Navy Seals are trained to learn this technique so they can work efficiently under pressure.
Box breathing involves 4 count inhale and exhale cycles, you can read more on the internet. There is another technique called Tactical Breathing - I have not tried this one out yet. However, the box breathing technique holds promise for me at least a it activates the PNS within a few minutes is my hypothesis at this time.
Happy breathing and studying.
Let's breathe deeply and ace the GMAT good luck.
So some lessons on breathing techniques below. In summary, stress or anxiety can be relieved with effective breathing, even NAVY SEALS are taught this technique to calm their mind in stressful situations.
Why?
There is a correlation in the way you breathe and the way you think and feel. There is research that you can look for on the internet.
The Autonomic Nervous System controls heart rate and other bodily functions, this system has two sub-systems - 1: Sympathetic Nervous System (SNS) and 2: the Parasympathetic Nervous System.
So the SNS is that part of the system that triggers the flight or fight response based on a perceived threat, it is constantly engaged and goes back and forth in a loop if you do not know how to shift gears. So if you are stressed during the exam it is hard to get out. It is like driving shift or a manual transmission car that is stuck in gear. It takes effort to disengage and "shift" gears. Not easy to so at all. I have had a lot of struggles at work, during play or (during foreplay
) with the SNS.Now, the PNS on the other hand is like a set of brakes or the clutch or both working together. It helps you slow down and shift gears. So if you have ever driven a manual transmission car you will likely get the analogy of a car stuck in gear.
So, then if we engage the PNS we can disengage the SNS? Simple? Yes rightly so. It takes practice and it is a skill, much like driving a car and shifting gears is a skill.
Now, there are two kinds of breath, the shallow one and the deep one. The shallow one originates in the chest, the deep one originates in the belly. The PNS is engaged when we take deep belly breaths, it is a signal to the brain that everything is OK, all is well. So then how do establish this technique.
It is not that difficult to breathe with deep belly breaths in a certain rhythm if you have some patience. This will help you balance the amount of oxygen and CO2 in your body. More oxygen means more concentration and focus. Try this technique below out if you are fit overall, it is called box breathing and Navy Seals are trained to learn this technique so they can work efficiently under pressure.
Box breathing involves 4 count inhale and exhale cycles, you can read more on the internet. There is another technique called Tactical Breathing - I have not tried this one out yet. However, the box breathing technique holds promise for me at least a it activates the PNS within a few minutes is my hypothesis at this time.
Happy breathing and studying.
Let's breathe deeply and ace the GMAT good luck.
24 Jan 2024, 15:09
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That's some good information that makes the situation pretty clear.
I've seen people improve their GMAT performance with meditation, and I personally used a lot of inner work, and your approach is just another good tool in the toolkit.
I've seen people improve their GMAT performance with meditation, and I personally used a lot of inner work, and your approach is just another good tool in the toolkit.
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