Back in 2011, I made a decision that I wanted to be an Ironman. My life over the next 2-year span became boring. I was predictable. I was habitual. Outside of work and everyday responsibilities, I only lived and breathed triathlon. My schedule was boring. My life was boring. But, this boring life enabled me to accomplish something amazing.
Within two short years, I was able to call myself an Ironman achieving a title only 1-2% of the world can claim, and I was fortunate do it again in 2013. I walked away with an experience like nothing else and a body shape I may never see again, but more importantly I created a mindset that has never left me.
The sport of Ironman made me mentally tough – a trait that is often lacking from today’s busy professionals, and the world I represent – presenters. During the course of my training, I looked only to one place for inspiration – the life of the Navy Seals.
If you are looking to become a more controlled and more dynamic presenter or business professional this year, here are a few tips from the Navy Seals.
1. Control Your Heart Rate
If you think about yourself walking down a dark alley in a unfamiliar city, what happens to your heart rate? It immediately escalates. Why? You probably have some negative association from a horror or slasher movie you saw last night, last week, or even last year. Nonetheless, your brain is telling you to be afraid and your heart rate reacts by beginning to pump fast. All of this is testament that your psychological state actually plays a major or equal impact on the rate of your heart beat. According to a study by U.S. Army Lieutenant Colonel David Grossman, he states that the higher the heart rate, the more humans rely on instincts. Unfortunately, our instincts are often wrong and that can be disastrous for a presenter.
Presentation Lesson: There are 5 levels of heart rates: white (60-80 beats), yellow (80-115 beats), red (115-145 beats), grey (1145-175 beats), and black (175+ beats). Eliminate any negative associations you have related to public speaking, and aim to stay in the white to yellow zones when giving a presentation.
2. 4×4 Breathing
Chris Kyle (of American Sniper fame) was the most lethal sniper in U.S. military history. He had over 160 kills which has been confirmed by the Department of Defense. How did he achieve such an incredible military accolade. For starters, he was a Navy Seal. Second, his Navy Seal training made him prepared to perform as needed in difficult and stressful situations. One of these pieces of Navy Seal training is 4×4 breathing.
What is it? It’s a breathing technique that will stabilize you and calm you down in difficult situations.
Breathe in for 4 seconds
Pause for 4 seconds
Exhale for 4 seconds
Pause for 4 seconds
Rinse and repeat
I showcase this practice in the video below.
It’s simple breathing that makes a radical impact. If you find yourself panicking or getting anxious before your next presentation, give this technique a try before you step in front of the room.
Presentation Lesson: Learn how to calm your nerves by mastering your breathing.
3. Visualization
If you look around you, people in many professions practice the art of mental rehearsal. Navy Seals, surgeons, athletes are just a few of the many professionals that embrace this technique and presenters should be no different. They tap into their visual memory and let things manifest physically. If you look at units like SEAL Team Six, the unit who is responsible for the killing of Osama Bin Laden, that entire effort was built around the SEAL approach of Observe, Orient, Decide, Act. Once the decision was made to Act, that entire event was orchestrated in their heads and on paper. Nothing was left to chance.
Presentation Lesson: Tap into your past experiences and run through your entire presentation from start to finish before you take the stage.
Whether you are prepping for your next Keynote or your next Ironman, there are plenty of items you can learn from the Navy Seals.
