[2 min read]

👋 Hey Warrior,

Knowing what's happening in regards to fight-flight-freeze is the first step to control.

But knowledge alone isn't always enough when things get intense.

If we want to become like Professor X and control our own minds we need to know how.

The good news?

There are simple, practical tools you can start using right now to help manage that response.

Let's look at a couple of the most effective ones…

…breathwork and mental cues.

🚀 Attention Studio Owners

…Want More Students & Higher Retention?

You’re busy running your studio. You don’t have time for long, boring marketing advice. That’s why Studio Selling delivers quick, no-fluff marketing tips in just 2 minutes a day—so you can fill your classes, keep students longer, and grow your business without the guesswork.

✅ More Sign-Ups, Less Struggle
✅ Higher Retention, Bigger Profits
✅ Actionable Tips, No Fluff

Join 100s of studio owners getting smarter marketing insights daily. It’s free. It’s fast. And it works.

👉 Subscribe Now & Start Growing!

CLICK HERE TO LEARN MORE

Simple Tools for Staying Centered

Think of these methods as ways to hit the brakes gently when your body's alarm system is blaring.

Conscious Breathing

When stress hits, your breathing usually becomes shallow and rapid.

This actually ramps up the feeling of panic.

The simple fix?

Take conscious control of your breath.

One popular method often taught to first responders and military personnel is tactical breathing (sometimes called "box breathing").

The basic idea is simple:

• Inhale slowly for a count (e.g., 4 seconds).

• Hold that breath for the same count.

• Exhale slowly for the same count.

• Hold the exhale for the same count.

• Repeat.

Why does this work?

Slow, deliberate breathing sends a signal back to your brain that the danger isn't immediate, helping to calm the nervous system.

It literally interrupts the feedback loop of panic.

You don't need to perfect it…

…just the act of focusing on a slow, steady rhythm helps.

Mental Cues

Your mind races under stress.

Giving it a simple, positive command—a mental cue or anchor word—can help cut through the noise.

This isn't complex psychology.

It's about having a go-to word or short phrase you've decided on beforehand.

When you feel the stress rising, you mentally repeat it.

Examples could be:

• "Breathe."

• "Focus."

• "Calm."

• "See." (To remind yourself to look around)

• "Stay centered."

The power here is redirecting your attention.

Instead of letting your mind spin on "Oh no, this is bad!", you give it a specific, constructive task.

It anchors you back to the present moment and your training.

Knowing these simple methods is powerful because it gives you options when you feel overwhelmed.

They are tools you always have with you.

Final Thoughts

You don't need complicated techniques to start managing stress.

Simple tools like controlling your breath and using mental cues can make a huge difference in staying grounded when things get heated.

Stay safe and train smart,

Paul Simoes

P.S. Managing the physical sensations of stress is key, but what about the emotions that come with conflict – like anger or fear? Tomorrow, we'll touch on why emotional control is just as tactically important.

Become a paying subscriber of Fight or Flight Pro to get access to this post and other subscriber-only content.

Already a paying subscriber? Sign In.

A subscription gets you:

• • Advanced Training Videos
• • Monthly Live Webinars and Q&A Sessions
• • In-Depth Articles and Tutorials
• • Premium Resources and Downloads
• • Monthly Challenges
• • Early Access and Discounts