Jerusalem Post
ByWALLA! HEALTH
It is simple, it is effective, and it can be done from anywhere – yes, even in a shelter next to other people. Meet the tactical counting technique that will calm you.
Many are experiencing stress and anxiety due to the situation in the country: The runs to shelters, the sirens, the sounds of explosions, and also the uncertainty about when all of this will end. If you are also experiencing stress and anxiety – there are several calming methods that work well – among them a calming method that is also used by security organizations and is called tactical counting.
“During an anxiety attack, our body enters a fight or flight state Fight or Flight. In this state the heart rate rises, breathing accelerates, and the thoughts immediately run to the worst-case scenarios. Tactical counting is a simple technique designed to ‘work’ on the nervous system and return it to a calm state,” explains Itamar Pascal, a specialist clinical psychologist who specializes in CBT treatment for anxiety.
“The idea of performing it is very simple: Inhale air through the nose for 4 seconds, hold the breath for 4 seconds, exhale slowly through the mouth for 4 seconds, and again hold for 4 seconds before the next inhalation”.
According to him, the effectiveness of this method lies in the double focus – both in the physical regulation of the oxygen entering the body and in the mental action of counting, which in practice does not leave the brain room to engage in frightening thoughts. “This is a simple mental tool used by many medical emergency teams in Israel and around the world precisely because it allows control to be returned to your hands in a short time, even when there is pressure around. Practicing several cycles of this type of breathing can significantly reduce adrenaline levels and help overcome an anxiety attack”.
Why does counting work?
Attention anchoring: The counting diverts intrusive thoughts
Physiological regulation: Lengthening the exhalation and slowing the pace activate the parasympathetic nervous system
A routine that can be applied anywhere: No equipment is needed, and it can be used before an operational action, during an event, or after it
Security organizations also use it
Such a breathing technique is associated with the training of fighters in special units in Israel and around the world. It is taught as part of stress-resilience training in order to stabilize heart rate, reduce over-arousal, and maintain decision-making.
According to publications, the FBI for example teaches agents tactical breathing techniques as part of training for shooting and for handling high-pressure situations, with the goal being control over physiological arousal to improve accuracy, judgment, and response, in addition to slowing heart rate and reducing the “fight or flight” response.
