NEURAL ENERGY: HOW TO MASTER EPINEPHRINE

If dopamine is our motivation molecule, epinephrine acts as our on-switch. Also known as adrenaline, this chemical surges when we're under pressure, sharpening our senses and preparing us for action. It’s the rush we feel before a flight, a high-stakes brief, or a combat scenario.

But here’s the secret that most people miss: performance doesn’t just depend on more epinephrine. It relies on getting it right. Too much, and we're jittery, distracted, and even panicked. Too little, and we're sluggish or disengaged. The art lies in the dial—not the spike.

The novelty and excitement wore off during my second week of the PC-21 conversion, as I became fatigued from the intense effort. I found it more challenging to wake up and be alert for my sorties, and more difficult to wind down and focus on debrief after events. It wasn’t about trying harder; I just had to stop swinging between drowsy and overstimulated.

What Epinephrine Does:

Our adrenal glands release epinephrine during moments of stress or perceived challenge. It elevates heart rate, sharpens attention, mobilises glucose for energy, and primes our body for action. But when it’s chronically high, it hijacks our cognition and erodes our focus.

How to Modulate It Like a Pro:

Upregulate (When We Need to Lift Our State):

• Get Sunlight Early: Morning light triggers cortisol and epinephrine, aligning our circadian rhythm and setting the tone for alertness.

• Movement Before Thinking: Do five minutes of intense movement—burpees, sprints, fast push-ups—to increase baseline arousal.

• Controlled Stress: Brief cold exposure or breath holds (e.g. box breathing) can stimulate just enough activation without tipping us into anxiety.

Downregulate (When We Need to Recalibrate or Sleep):

• Exhale Emphasis Breathing: Try double inhale + long sigh (two sharp inhales, one long exhale). This activates the parasympathetic nervous system and downshifts stress.

• Afternoon Light & Walks: Movement outside helps taper alertness without triggering another spike.

• No Screens Before Bed: Blue light and stimulation can delay melatonin and prolong our high-alert state.

I didn't need more stimulation to perform in those long prep hours or acute bouts of focus. I needed better timing. Once I matched my alertness to my task—up before a sortie, down before sleep—I could focus again. Over my next few rides, my performance improved.

The takeaway?

Epinephrine is a tool.

Let’s learn to wield it. The most effective warfighters don’t just respond to stress—they shape their response in real-time.

Self-Coaching Check-in: Managing Alertness

Where are my alertness levels now—too low, too high, or just right for what I need to do?

What simple action could I take to raise or lower my alertness today? Am I using movement, light, or breath to support the state I need?

What time of day do I usually feel sharpest—and how can I use that time better?