Written by This post from LinkedIn by A320 instructor pilot Mike Edelman looks at the power of controlled breathing in stress management. The text is copied below. For the original post follow the link: https://www.linkedin.com/feed/update/urn:li:activity:7410092285431959553/
For many airline pilots flight simulator training events or flight simulator checking events can be very psychologically stressful. Often this stress is in part self-induced by our natural “fight or flight” physiological response to all the alarms and warnings going off during simulator training. The “fight-or-flight” response impairs decision-making. A pilot’s heart rate spikes and breathing becomes shallow. This reduces the oxygen flow to the brain and narrows the visual field—a phenomenon known as perceptual tunneling. Our perception of time speeds up, pilots may “get behind” the aircraft and feel overwhelmed. If you closely observe their breathing, you may notice that pilots often hold their breath when operating under stress. Just like when you hold your breath under water CO2 builds up in your lungs can worsen this “fight or flight” response. Your body tells your brain that it can’t breathe.
The Science of Deep Breathing.
By practicing diaphragmatic breathing or slow and deep breaths using the diaphragm, pilots can manually override the “fight or flight” response. Slow and deep breaths Activate the Parasympathetic Nervous System. Deep, rhythmic breaths signal the brain to lower cortisol levels and heart rate. Slow and deep breathing Restores Cognitive Bandwidth, clears “mental clutter,” allowing the pilot to process checklists and ATC instructions with greater accuracy. Reducing physical tension prevents “over-controlling” the aircraft during high-stress maneuvers like crosswind landings. Deep breathing increases Mindfulness and Situational Awareness. Mindfulness in the cockpit is the ability to remain present and non-reactive. In the simulator, this means acknowledging a mistake or a system failure without letting it snowball into a mental distraction.
Breaths should be slow and deep, not forced. By breathing from your diaphragm you stimulate your vagus nerve. The vagus nerve is the longest cranial nerve in your body acting as a two-lane highway between your vital organs like your heart and lungs and your brain, it is the primary driver of the parasympathetic nervous system. The vagus nerve passes through the diaphragm and the physical movement of the diaphragm stimulates the vagus nerve. Deep breathing increases your heart rate variability (HRV) – the variation in time between heartbeats. A high HRV is a sign of a toned vagus nerve and a resilient stress response. During a long slow exhale the vagus nerve releases a neurotransmitter called acetylcholine that will slow your heart rate signaling to your brain that you are now safe counteracting the “flight or fight response”.
Incorporating deep breathing into simulator training is not just about relaxation and it is not simply a performance-enhancing strategy. It is a valuable life skill that can be used in real life aircraft emergencies thus greatly improving the overall safety of flight.
By Mike Edelman on LinkedIn:
https://www.linkedin.com/feed/update/urn:li:activity:7410092285431959553