AttentionWOD 20250605

Stress Response Resistance Training via Peripheral Vision and Soft, Precise Visual Focus

Goal:
Train peripheral vision as a relaxation and focusing response to replace the habitual "fight or flight" reaction, using low threshold, low intensity, and high sensitivity and awareness.

Setting - Main Session:
Climbing routes at redpoint grade or style (usually completed after several attempts), or at onsight or flash grade if tired and "rest climbing" is needed.

Wall Warm-Up (10 minutes):

1. Lying Breath and Vision Training (approx. 3–5 min):

   • 10 deep, long breaths lying down, relaxed

   • Gaze fixed deliberately on a point in front of the eyes

   • Focus thoughts on what you see in your peripheral vision

   • Mentally name and identify objects in the peripheral field of view

2. Seated/Standing Vision Pendulum (approx. 5–7 min):

   • 10 deep breaths

   • Gaze at a specific hold on the climbing wall

   • Inhale = gently focus on the entire visual field (peripheral vision)

   • Exhale = precise focus on selected hold

   • Alternate between these while keeping the head still

3. Wall Walk with Peripheral Vision (remaining time):

   • Walk slowly along the wall with head slightly down, gaze on feet

   • Mentally focus on the landscape and surroundings using peripheral vision

On-the-Wall Warm-Up (15 minutes):

1. Instinctive Climbing:

   • Easy route (below flash or onsight level)

   • Climb without deliberate thinking to allow the brain to process the warm-up

2. Peripheral Climbing:

   • Another easy route

   • Keep the head still, use only peripheral vision

   • Focus on balance and footwork; trust that the next handhold will appear in side vision without needing to move the head

Main Session (25 minutes):

1. Climbing with Stress Observation:

   • Climb challenging routes (redpoint, flash, or onsight)

   • Notice early signs of stress: over-gripping, fear, racing thoughts, heavy breathing, jerky eye movements

2. Vision Training Under Stress:

   • Stop climbing at the first sign of stress

   • Stay still, do not continue

   • Take 10 deep breaths:

     • Inhale: activate peripheral vision

     • Exhale: soft and precise gaze on a hold directly in front of you

   • Release the holds and fall down in control

   • Repeat on the same or different route

NOTE:

• Conservative approach is key

• The purpose is to practice sensing, tolerating, and transforming stress

• Less effort = more learning in this drill

Cool-Down (10 minutes):

• Repeat the warm-up drills in reverse order:

  • Wall walk with peripheral vision

  • Standing/seated vision pendulum

  • Lying breath with peripheral awareness

Finish lying down, with calm breathing and a soft, stable gaze.