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
“Heart rate variability,” a way to track how your heart rate rhythmically goes up and down, helps you objectively assess your mind-body optimization. When your heart rate varies more, it’s good for your health and performance. Breathing at certain paces has a big impact on heart rate variability and—in turn—the mind-body connection and performance. And because you can learn to control your breathing, you can also improve your HRV. For more information about HRV and breathing to increase your HRV, read HPRC’s “Vary Your Heart Rate to Perform Your Best.”
Sleep is essential for optimal performance. Especially Warfighters, though, it can be hard to come by. Lack of adequate sleep, called “sleep debt,” can result in reduced mental and physical performance (see HPRC's "How much sleep does a Warfighter need?"). Use HPRC’s “Sleep & Warfighters” infographic to learn how sleep impacts your health and performance, as well as tips to get your best rest. For more in-depth information on optimizing sleep, visit our Sleep Optimization page.
Have you found yourself checking your phone while driving? Is it more than just occasionally? Driving while distracted is simply unsafe. According to the official U.S. government website (see link below), distracted driving “is any activity that could divert a person’s attention away from the primary task of driving”—such as texting, using a cell phone, checking your hair or makeup, shaving, brushing your teeth, or just talking to your passengers. The “most alarming distraction,” according to their site, is texting, and they give an example of how it makes you blind to the road for the entire length of a football field. According to the Department of Defense Instruction 6055.04 (April 20, 2009; Incorporating Change 2, January 23, 2013), all drivers should refrain from text messaging, using cell phones, or using other hand-held electronic devices unless the vehicle is safely parked or the person is using a hands-free device. This regulation is for everyone’s safety, so put your phone away. Keep your eyes on the road and don’t drive distracted. For more information, including frequently asked questions, check out distraction.gov.
The “relaxation response” is your body’s natural reaction against the negative effects of stress; it shuts off the “stress response” when the need for it is over. Recent research has shown that the relaxation response can decrease the harmful effects of chronic stress even at the gene level. Learn about your body’s natural stress and relaxation responses, when they are and aren’t helpful, and how to control them when their natural operations fail in HPRC’s “Influence Your Body’s Stress & Relaxation Responses.”
Hypnosis is a trance-like state produced from a heightened sense of focus and concentration. Like other mind-body strategies, hypnosis can sometimes provide temporary pain relief for many pain conditions. Learn more about what hypnosis is, the research on what pain conditions it can help, things to be aware of, and its relevance to the military in HPRC’s “Hypnosis for Pain.”
Wanting some holistic strategies to enhance your performance? Check out the “One Shot One Kill (OSOK) Performance Enhancement Program” that shows Warfighters how to set up and manage their own performance-enhancement system. OSOK is designed not only to enhance performance but also to jumpstart Warfighter resilience. It builds on the skills that Warfighters already possess and then teaches new ones as needed.
There are two ways you can use OSOK: as an individual through “OSOK Solo” and as a unit/group through “OSOK-IP Unit.” Both highlight “10 Rules of Engagement” and provide seven core modules: Controlled Response, Mind Tactics, Performance-Based Nutrition, Primal Fitness, Purpose, Code, and Recharge. OSOK also provides self-assessment forms so you can track your progress over time.
For other performance-enhancement programs and information about holistic (total) fitness, check out HPRC’s Total Force Fitness domain.
Think about your feelings of connection in an intimate relationship, or the last time you were physically intimate with your loved one, and how you felt afterwards. Did you feel a flood of happiness, a feeling of closeness, or a sense of bonding? There is actually a physical reason behind some of these sensations: the hormone oxytocin.
Your body releases oxytocin into your blood and brain in response to sex, breastfeeding, and childbirth, as well as everyday behaviors such as touching and stroking—usually in trusting relationships. Oxytocin promotes social bonds; that is, it makes you feel “close” (emotionally) to another person, and it makes you feel good. Specifically, it increases eye contact, your ability to remember faces, and feelings of trust, generosity, and empathy. Other benefits of oxytocin include reduced aggression and stress and increased bonding, especially maternal bonding after birth. In fact, oxytocin is so effective at making you feel good and loving that it’s often called the “love hormone” or the “cuddle drug.”
With Valentine’s Day approaching this week, many of you have love on your brains. So now you can think about it from a deeper perspective: how oxytocin plays a role in your love life.
Routines often help performance, and some of the world’s best athletes have scripted routines that begin with what time they wake up. This type of rigid approach can be useful when the environment is predictable. Top performers find that routines can help shift them from the stressful anticipation of how things are going to turn out to a focus on what’s most important in that moment; in other words, routines can provide an escape from anxiety. But overly rigid routines can morph a helpful tool into a superstitious or obsessive ritual. The best athletes regard flexibility and adaptation as crucial to their own, often finely honed, routines. With Warfighters, for whom crises are part of the job, the best teams are able to go “off-script” when needed in order to work together most effectively.
For more information on mental aspects of performance check out HPRC’s Mind Tactics domain.
A popular sport psychology technique Warfighters can use is mental imagery. This is the practice of seeing (and feeling) in your mind’s eye how you want to perform a skill, as if you were actually doing it. It can augment your usual training and help you maintain—or even surpass—your current skill level, even when you’re sidelined.
Some of the ways that imagery helps performance include:
- Better decision-making
- Fewer errors
- Improved attention
- Increased confidence
- Reduced stress and anxiety
You can generate imagery in your mind for just about any task (improving your running time or marksmanship, for example). Good mental imagery incorporates all of the senses, and it often helps to listen to a scripted audio recording. You can create your own and/or work with a CSF Prep Master Resilience Trainer-Performance Expert to develop one.
Watching others can also help. In fact, being a spectator can boost learning even more than mental imagery by itself because you’re viewing what you’d like to accomplish rather than conjuring up images with your own mind. Both methods of learning are effective. Observing can be in-person or by video, but you can also combine video/imagery approaches and potentially get even more bang for your buck.
With either approach, or with the combined approach, it is important to “feel” yourself executing the skill, even though you might be sitting or lying down. Of course, imagery doesn’t have to be done while you’re sitting still. Try using imagery in the setting where you’ll actually perform the skill. You can even incorporate it into existing training protocols.
Watch HPRC for future posts where we’ll explain how to create your own imagery. Until then, check out other mental performance skills located in Mind Tactics.
Misinformation abounds regarding ideal nap lengths for optimal cognitive performance. You need sleep to function at your best. If you do not get the recommended seven to eight hours of sleep a night, then napping can help. Learn more in HPRC’s Answer, “Nap to be at Your Best Mentally.”