Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
HPRC Fitness Arena: Mind Tactics
HPRC shows you how to perform three basic breathing exercises in the HPRC Breathing Exercises for Optimized Performance video. Three basic techniques are covered:
- Deep Breathing. Use this method whenever you need to release tension and relax. This is a very effective strategy to de-stress quickly.
- Alternate Nostril Breathing can help stimulate both sides of your brain, which encourages optimal cognitive performance. So if you are feeling mentally fatigued, try this technique.
- Breath of Fire. Commonly used in some yoga practices, fast-paced breathing encourages increased brain activity and can confer feelings of energy in mind and body. Also known as “bellows breath, this is a powerful method to be used carefully according to instructions.
Using any of these strategies in the right situation can provide you with the edge you need to reach optimal performance. Instructions for these techniques are also available in an annotated transcript of the video.
You’ve heard the expression about being able to dish it out, but not being able to take it. Is there some truth to that? Being on the receiving end of criticism can be difficult, especially in a close relationship, and can provoke anger. If you think that avoiding, denying, making excuses, or fighting back are the best ways to handle criticism, take note of how many times those tactics have made it worse instead. The next time you feel criticized, try this: Listen to what is being said, ask for details, agree with your critic’s right to his or her opinion, and use the criticism as a learning opportunity. If you need time to think about what they are saying or to calm down, saying “Let me think about it” might be a good way to get some space.
Talking to yourself (called “self-talk”) is a commonly used sports practice that can boost performance by training you to pay attention to the details of an activity or encourage yourself to keep going.
There are two types of self-talk that can help boost performance: instructional and motivational. Visit HPRC’s Performance Strategies on optimizing self-talk to learn more about these types and how they can benefit your performance.
When your body simply refuses to perform a well-learned skill, it’s called “choking.” For Warfighters, the results could be disastrous. Recent research focused on the theory that it involves a disconnection—or loss of focus—between the muscles and the part of the brain responsible for motor skills (for most people, the right side of the brain).
The study tested a small group of athletes to see if better physical performance would result from stimulating the right brain. They found that those who did so—by squeezing a ball with the left hand to stimulate the right brain before a high-pressure situation—performed better than those who squeezed a ball with the right hand or not at all and almost as well as in a low-pressure situation. Although more work is needed to verify the concept, it is something you can try on your own.
“Garbage in, garbage out.” - George Fuechsel, IBM Programmer and Instructor
What you put in your mind and body has an impact on your performance. Surround yourself with positive people who can encourage you to build the motivation you need to maintain high performance during hard times. Replace negative thoughts and conversations with “I can…” statements. Nutrition also has an impact on your performance. Fueling yourself with high-performance foods can help you perform at your best consistently. Like a car, you cannot run on empty nor fuel yourself with empty calories. The Warfighter Nutrition Guide is an excellent resource for information about performance nutrition. For even more information on fueling performance, explore HPRC’s Nutrition domain.
A working group of military chaplains makes time each month to discuss new research, practical strategies, and frontline experiences around topics like PTSD, spirituality, moral injury, and sexual assault. The September 2012 meeting focused on PTSD. From participant LTC Dave Grossman came this advice: “We are all going to have bad days as we walk our warrior path. Do not destroy yourself because of the bad days and never judge yourself by your worst day.” The article from the Defense Centers of Excellence highlights some advice from this group for tackling tough issues from a spiritual perspective.
If you would like more information on the Chaplain Working Group, you can send an email to email@example.com.
Ever have a buddy ask, “What’s going on inside your head?” Now you can look at the inner workings of the mind—“Interactive Brain” helps you understand how specific parts of the brain can impact basic functions and performance. This tool provides facts about the functions of the right and left sides of the brain, as well as the anatomy of vision, including videos of how head injuries affect eye movement. By going through the sections and clicking the links on the diagrams, you’ll also gain insight into how certain brain injuries such as mild to moderate TBIs can impact performance. Be sure to watch the introductory and anatomy videos that accompany the interactive diagrams, especially if you want to understand traumatic brain injury better.
"Animated growth, like trees, never proceeds in straight lines. Trees are not like the walls of a house, they adjust to the living conditions of wind, sun, soil, and rain." - Ruth Cohn, noted psychotherapist
Whether it is environmental challenges (heat, cold, altitude) or psychological pressure, adjusting your performance strategies to your surroundings is the only way to ensure success. There will be situations that may seem impossible to overcome, but that is when you must dig deep and use whatever resources you have available. Enhance your performance by challenging yourself at every opportunity. Visit HPRC’s Environment and Mind Tactics sections to learn strategies on how to best adapt to different situations.
Congratulations—you’ve decided to quit smoking! This is the first step toward a healthier and longer life. It may be difficult at first, and you may have cravings along the way, but stay strong and don’t give in. One way to fight those urges is exercise. Numerous studies have found that exercise and physical activity reduce cravings for cigarettes. The quick fix for a bad craving can be as easy as walking the dog or going out for a bike ride. Not only are you replacing unhealthy behavior with healthy ones, you’re also getting fit in the process!
For many students, sleep is often sacrificed for studying. If it comes down to one or the other, sleep may be the better choice. According to a 2012 study, when students sacrificed sleep for studying, it was harder for them to pay attention in class and perform well on tests or assignments the following day. Warfighters are students too, as they often have to learn on the job. So help yourself and your children to optimize learning by optimizing sleep! Check out HPRC’s “Sleep Optimization” section and articles in response to “Questions from the Field” about sleep for ideas about how to do so.