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Sjcs comments on Open thread, Nov. 24 - Nov. 30, 2014 - Less Wrong Discussion
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TLDR: Requesting articles/papers/books that feature detailed/explicit "how-to" sections for bio-feedback/visualization/mental training for improving performance (mostly mental, but perhaps cognitive as well)
Years ago I saw an interview with Michael Phelps' (Olympic swimmer) coach in which he claims that most Olympic-finalist caliber swimmers have nearly indistinguishable physical capabilities, Phelps' ability to focus and visualize success is what set him apart.
I also saw a program about free divers (staying underwater for minutes) who slow their heart-rates through meditation.
I also read that elite military units visualize to remain calm and carry out complex tasks despite incredible stress (for instance, bomb squad members with heart rates lower in the presence of a bomb than on an average afternoon at the base). Unfortunately I didn't record the sources of these various pieces, so I can't link to them
Has anyone read any specific how-to books on the topic, i.e., here are step-by-step instructions for visualizations, lowering heart rate, mental clarity, etc?
The book On Combat by Dave Grossman discusses some of these things. I haven't read it yet, but have read reviews and listened to a podcast by two people I consider highly evidence-based and reputable (here). In particular, the book discusses a method of physiologically lowering your heart rate he calls "Combat Breathing". This entails 4 phases, each for the durations of a count of 4 (no unit specified, I do approx 4 seconds):
Breathe in
Hold in
Breathe out
Hold out
It sounds very simple, but I have heard multiple recommendations of it from both the armed-forces and medical worlds. I can also add a data point confirming it works well for me (mostly only for reducing heart rate to below 100, not all the way down to resting rate).