Our bodies are “wired” to perform. Learning how to consciously modulate your internal sympathetic state is the key to unlocking optimal performance. The autonomic nervous system (ANS) facilitates survival by generating the fight-or-flight response and promotes recovery following activation (the ability to relax). The ANS achieves this by balancing two complementary systems: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). For example, your ANS is currently adjusting your pupillary diameter, respiratory rate, blood pressure, heart rate, skin conductance, sweat production, sphincter tone and postural muscles (just to name a few) to allow you to focus your eyes to read this information without passing out, falling over, overheating or urinating on yourself.The sympathetic nervous system (SNS) sends signals throughout the body to enhances its ability to respond to a perceived threat. For example, when a cave man encounters a bear, he must be able to rapidly harness enough energy to fight the bear or run away from it. The SNS achieves this by increasing oxygen mobilization, increasing heart rate and optimizing the utilization of stored energy to allow the cave man to quickly sprint away from the bear. If the threat becomes imminent (i.e. “I’m not fast enough”), “freeze” mode prompts the body to immediately enter an extreme state of energy conservation in a final attempt to maintain survival (decreased heart and respiratory rate, loss of muscle tone, etc). The parasympathetic nervous system (PNS) activates when the perceived threat has been removed and allows the body to rest and refuel. While instinct alone was sufficient to keep our cave man alive, this instinctual response system has not evolved with society’s modernization (not many of us are still being chased by angry bears). This disconnect allows the ANS to be hijacked by perceived threats on a continual basis and is an underlying cause of chronic stress, pathologic anxiety and poor performance.The “freeze” mode can turn into a third system, with the activation of the unmyelinated dorsal vagal parasympathetic system.  This system is “shut down mode” seen in animals that go limp when there is no escape possible. This is the place where public speakers lose their ability to get words out.  This is also the place where athletes completely fall apart. This is the space our brain goes when traumatic things occur. We no longer feel our body and may feel light headed.  Effective training prevents the performer to enter this place.Breathing to relaxWhile the ANS has various “access points,” the most accessible conscious modulating benefit is often achieved through mastery of controlled breathing techniques. The goal of breathing exercises is to consciously create a desired state through stimulating the body’s chemoreceptors (located in the medulla oblongata) and subsequently causing the body to calm down.The human body achieves maximized PNS activation during sleep. There are 3 major and distinct sleep stages, each with a correlating breath pattern. Relaxation through PNS activation is best achieved by controlled mastery of breathing patterns that replicate the unconscious breathing cycles seen in sleep onset and non-REM sleep. Sleep on-set is best replicated by utilizing “clearing” breaths. To use “clearing” breaths, exhale out fully and hold for as long as you can, which allows for an increase in pCO2. Repeat this 2-5 times before transitioning into 4-8 cycles of relaxed breathing in a 4 second, 7 second, then 8 second pattern. CLEARING BREATH:Close your eyesBreathe out through your nose regularlyBreathe out through your tightened lips until you feel a knot in your abdomen (about 8 sec)Hold at full exhalation for 5-15 sec (the duration will increase with time and practice)Repeat 2-5 times 4-7-8 BREATHING CYCLE: Close your eyesBreathe in through your nose for 4 secHold at maximum inspirati