Fall 2023 - 16

negative physiological consequences caused
by increased stress and increase composure
for optimal performance.
Soldiers are taught to use the box
breathing method which focuses on
diaphragmatic breathing in a 4-second
cadence of inhale, pause, exhale, pause.
When H2F mental readiness teams use
breathing control in conjunction with heart
rate monitoring, the soldier sees how
breathing control manages their overall
energy levels, a technique called biofeedback.
1
4
3
2
1
2
3
4
Breathe in 4 Seconds
Hold for
4 Seconds
Hold for
4 Seconds
1
2
3
4
Breathe Out 4 Seconds
4
3
2
1
Soldiers that find themselves with energy
levels that are too low for their given activity
benefit from sharp shallow breathing which
supplies more oxygen to their brain and
increases their arousal.
* Mental Rehearsal/Imagery - The act
of imagining yourself performing the task
successfully. Mental rehearsal provides the
soldier with confidence to perform the task by
allowing them to have several mental " practice
reps " before a competition, testing phase, or
performance. Depending on the task, soldiers
can take it further and go through the physical
movements to promote muscle memory.
16 | Tactical Training & Conditioning | Fall 2023
* Attention Management/Mindfulness -
This technique involves coaching the soldier
to tune out the noise from past performances
and a stress-inducing 'unknown future' and
encourages focus on the present moment. This
technique involves positive self-talk or using
a phrase or mantra such as " stay focused " to
maintain ready for the task at hand.
* Reframing Thoughts - Our stressful
thoughts increase the amount of energy or
attention that we are putting towards a task
and impact the outcome. In any situation,
we have the most control over our thoughts
and those thoughts drive our reactions, both
emotionally and physiologically.
Being able to reframe our thinking to a
more productive thought in the moment
is an effective way to both increase and
decrease our energy levels. For example,
a soldier focusing on not qualifying at the
last range has ruminating thoughts on prior
failures. Encouraging the soldier to reframe
his thoughts more productively, such as
" I completed additional marksmanship
instruction and studied, so I know what to
expect. " A simple change in thinking will
allow this individual to remain composed and
prevent an out-of-proportion stress response.
Energy management is a vital skill that
Soldiers in the US Army, and those in tactical
populations, such as first responders, can benefit
from to optimally perform during competition
and to come home safely to their families
each day. Simply understanding these skills
is a start, however, these skills require daily
practice to master and make the most of them.
With self-awareness of our energy levels and
an understanding of the key strategies in IZOF
theory, tactical populations can gain greater
control of their physical state, thoughts, and
emotions for peak performance. n
Fall 2023

Table of Contents for the Digital Edition of Fall 2023
