| Courage is resistance to fear, mastery of fear, | | | | but rather a delicate balance of enhanced |
| not absence of fear. -Mark Twain | | | | awareness and body readiness, combined with a |
| Fear is nature's guardian that warns and alerts us | | | | detached self-control. There are three quick |
| to real or perceived dangers. Knowledge of fear is | | | | techniques to help you lessen fear. |
| essential to survival since fear can sabotage the | | | | Breath Control |
| ultimate weapon of our intelligence making years | | | | Fear triggers the instinct to make as little noise as |
| of self-defense and emergency survival training | | | | possible and focus on the possible threat. This |
| useless. This is why understanding how to train | | | | instinct was a benefit to our ancient ancestors |
| our response to fear is one of the most | | | | huddled in the bush and hearing a twig snap in the |
| important survivals skills. | | | | darkness signaling an approaching predator. To |
| Fear of a real or imagined threat triggers the | | | | make as little noise as possible we do two things, |
| autonomic nervous system to prepare the human | | | | we freeze, and hold our breath. |
| organism for sudden and frantic activity. Known | | | | To reduce system noise made by the respiratory |
| as the Fight or Flight response, this survival | | | | system we either hold our breath or breathe |
| mechanism prepares the body to either, flee a | | | | shallowly. However, holding the breath for too long |
| potential predator through the hazards of open | | | | while the sympathetic nervous system is |
| terrain in a race for survival, or to face the | | | | stimulated causes a sudden demand for oxygen. |
| predator in a life or death battle. In either event, | | | | The signal to breathe is overstated and, instead |
| the body must be able to call on every ounce of | | | | of regular breathing, a person may begin to |
| energy and numb any pain that might interfere | | | | hyper-ventilate. |
| with running or fighting. | | | | Hyperventilating reduces the amount of carbon |
| The autonomic nervous system consists of the | | | | dioxide in the bloodstream. The body needs a |
| sympathetic and the parasympathetic nervous | | | | certain amount of CO2 and a rapid drop of it |
| systems. The sympathetic is responsible for | | | | constricts blood flow to many vital organs. |
| preparing the body for action, while the | | | | Constriction of blood vessels in the brain will cause |
| parasympathetic is responsible for preserving | | | | dizziness, disorientation, and may lead to loss of |
| energy. | | | | consciousness. Reduced blood flow to the heart |
| A threat will cause the sympathetic nervous | | | | muscle may lead to chest pains. The high oxygen |
| system to signal the endocrine system to release | | | | level can make one nervous and edgy, and cause |
| hormones causing a series of reactions: | | | | a feeling of `pins and needles', muscle spasms, |
| Increased heart rate to increase the flow of | | | | nervous twitches, and even convulsions. The |
| blood throughout the body | | | | effect of a lack of CO2 also contributes to panic |
| Respiration is affected either by | | | | attacks. |
| hyperventilating or holding in the breath | | | | Breath control is the best technique to reduce |
| Arteries dilate to increase blood flow to the | | | | fear. Simply being aware of the tendency to hold |
| surface to provide the anticipated demand of | | | | your breath when frightened will help you |
| oxygen from the muscles. (This can be observed | | | | re-establish normal breathing rhythms. |
| by the face becoming flushed) | | | | Whenever you feel frightened or anxious you |
| Body temperature increases producing sweat, | | | | should establish a regular deep breathing pattern. |
| and body hair may become erect | | | | Focus on your abdomen and take three short |
| Blood flow to the digestive organs is | | | | breaths holding each for one second before |
| restricted to provide more blood to the muscles, | | | | exhaling. On the fourth breath, begin deep |
| the stomach may suddenly feel nauseous, and | | | | breathing at a medium tempo. Inhale as slowly as |
| vomiting is not uncommon | | | | possible up to a count of five, then hold the |
| In addition, the adrenal glands increase the | | | | breath in for a count of three, then exhale for a |
| availability of blood sugar (glucose) to release | | | | count of five. Be sure that the length of inhalation |
| stored energy. This process is akin to revving the | | | | is equal to the exhalation. Abdominal breathing will |
| engine and feeding nitrous oxide into the fuel | | | | help you remain calm and reduce feelings of fear. |
| mixture. Endorphins, whose molecular structure | | | | Relax |
| closely resembles morphine, are released into the | | | | The instinct to freeze when frightened results in |
| brain to numb the anticipated pain of injuries and | | | | tense muscles which will interfere with natural |
| fatigue. | | | | reactions and adds to the anxiety by reinforcing |
| However, the body cannot maintain this | | | | fear in a bio feedback loop. To break this loop |
| heightened state of readiness for long. Soon the | | | | you need to relax and loosen up. The first place |
| parasympathetic system is triggered into action | | | | to start is with the shoulders. Most people will |
| to counter all the changes caused by the | | | | raise their shoulders and pull their chins in when |
| sympathetic system: Heart rate is reduced, | | | | frightened. Pull your shoulders down and relax the |
| breathing becomes shallow, gasping, with frequent | | | | muscles of the neck and shoulders. Do a couple |
| sighing, and the mouth becomes dry. Blood is | | | | of quick shoulder and neck rolls then shake out |
| drawn in towards the inner body restricting the | | | | your arms and hands. Pull your head up and chin |
| flow to the brain, which may cause dizziness, | | | | out. This posture is associated with confidence |
| spots in peripheral vision, and fainting. The face | | | | and will help dispel anxiety. |
| becomes pale and waxy and body temperature | | | | Movement |
| drops. The digestive system may suddenly kick in | | | | The instinct to freeze when frightened is |
| resulting a bowel movement or release of the | | | | epitomized in the metaphor of a deer caught in |
| bladder. | | | | the headlights. Startled by a car traveling down |
| For a short period the two systems alternate | | | | the road, a deer will often freeze in the middle of |
| back and forth in a battle for control of the | | | | the road to its demise rather than run off into |
| body's nervous system, a battle always won in | | | | the safety of the bush. Likewise, many people will |
| the end by the parasympathetic. All these | | | | also freeze into inaction during a threatening |
| opposing responses can take place in a matter of | | | | situation. To break this instinct one should simply |
| minutes. | | | | move. Rather than just wait in dread, go into |
| Fear prepares the body for action. The | | | | action. Either go to the rescue or evacuate the |
| accompanying increase in strength, pain threshold, | | | | scene. Doing something will lessen the dread of |
| and endurance can be lifesaving assets. It is not | | | | fear and help to restore confidence. |
| something we want to do without. However, too | | | | Whether you are in an accident, natural disaster |
| often fear turns to panic and it is then that fear | | | | or predatory attack, remember to breath, relax, |
| becomes a liability. | | | | and take action to ensure your and your family's |
| The problem exists not in erasing fear entirely, | | | | safety. |