Conflict Situations and how it affects Mind and Body – Conversations with Class Members

• The 4 Second Rule – To calm yourself – Inhale for 4 seconds and Exhale for 4 seconds

• Calming the Vagus Nerve – According to Wikipedia, The Vagus is the longest nerve of the autonomic nervous system in the human body and interfaces with parasympathetic control of the heart and digestive tract. “When your ever-vigilant sympathetic nervous system revs up the fight or flight responses – pouring the stress hormone cortisol and adrenaline into your body – the Vagus nerve tells your body to chill out by releasing acetylcholine” Source Mental Floss  “Deep diaphramatic breathing – with a long, slow exhale – is key to stimulating the Vagus nerve and slowing heart rate and blood pressure, especially in times of performance anxiety”. Source Psychology Today

• Stalling – When Joe has to testify for work, he often pours himself a glass of water to buy time and collect thoughts.

• You don’t have to focus on winning a contest, but just don’t give up – Nick

• Practice your art – Constant correct practice trains the body and mind to deploy skills learned in our Katatedo.