Welcome to the first day of the rest of your life

I was in my mid-30s when I learned how to breathe properly. 😂 A rather hilarious statement to make I will admit, but true nonetheless.

In my teens and throughout college I was a walking ball of unregulated nervous system. Suffering frequent panic attacks, fainting spells, insomnia, at one point I even developed an eye twitch. Yes people! An eye twitch! I was one awkward twitch away from being tossed in the looney bin! Okay, not quite, but my poor little body was operating at an unsustainable level of high stress. And then a funny thing happened. Completely by accident (even though we know there are no accidents) I started doing the first breathing technique we will talk about below instinctively, without ever having been taught. When that eye would start to twitch and I could feel a panic attack rising in my chest I would close my eyes and start counting up to four, then backwards from four and then back around again. Instinctively my breath would attune to the counting and I would begin to feel centered again. The only reason I was counting to four is because four is my lucky number! I had no idea what box breathing was until many years later. It's interesting what your body will do instinctively in times of necessity isn’t it. So here we will start with my favorite breathing technique; box breathing.

Box Breathing

• How to do it: Inhale to a count of four, hold the air in your lungs for a count of four, exhale to a count of four, then wait for four seconds before your next breath.

• Benefits: Enhances focus and calms the mind, especially in stressful situations.

Box breathing is a technique used by athletes, the U.S. Military and other high performance professions. As it pertains to the military, these types of slow-paced breathing exercises have been shown to reduce biomarkers of stress, such as salivary alpha-amylase, in response to high-stress training scenarios like virtual reality active shooter drills. These techniques have been incorporated into training to help service members maintain cognitive performance and emotional control in the face of intense stress. Overall, the military's approach to managing combat stress has evolved over time, moving from a flawed "weakness of character" model to a greater recognition of the physiological impacts of stress and the value of techniques like controlled breathing to help service members cope.

If it’s good enough to help the Marines and Navy Seals rise to the occasion of a heavily armed active shooter, surely it can help you rise from your pillow top mattress 😉 

Remember that the Vagus nerve is our superpower. Breathing techniques, also referred to as “breath work” are another way that we can strengthen the nervous system and enhance our superpower.

Here are some additional techniques to try. As always. I recommend giving things a try. See what works for you. Keep what works as part of your daily routine and discard the rest. Wellness is not one size fits all.

4-7-8 Breathing

This technique helps reduce anxiety and assists in getting to sleep:

• How to do it: Breathe in quietly through the nose for 4 seconds, hold the breath for 7 seconds, then exhale forcefully through the mouth, pursing the lips, for 8 seconds.

• Benefits: Acts as a natural tranquilizer for the nervous system.

Belly Breathing

Also known as diaphragmatic breathing, this technique involves fully engaging the stomach, abdominal muscles, and diaphragm while breathing:

• How to do it

  Position: Sit comfortably or lie down on your back. Relax your shoulders and place one hand on your belly and the other on your chest to monitor your breathing.

  Inhale Slowly: Inhale deeply through your nose, directing the air downwards so your belly rises more than your chest. This helps to activate the diaphragm fully.

  Hold and Exhale: Hold the breath for a few seconds, then slowly exhale through the mouth. Try to make the exhale longer than the inhale to ensure complete release of the breath.

  Repeat: Continue this pattern for several minutes. Aim for slow, deep breaths rather than rapid or shallow ones.

• Benefits:

  Stimulates Digestive Organs: By moving the diaphragm down and up, this breathing helps massage internal organs, stimulating digestion.

  Increases Oxygen Flow: Enhanced breathing increases oxygen levels in the body, which improves the efficiency of your digestive system.

  Practicing this breathing technique before or after meals can help improve your digestive efficiency and may alleviate issues such as bloating or indigestion. It's also a great way to relax and reduce stress overall.

That’s all there is to it folks! Three simple techniques that can have a force multiplier effect on your well being. You may not have time to spend an hour or more at the gym every day but you can surely find a few minutes to practice breath work techniques. And I am willing to bet that these little breathing practices will have an equally if not greater profound benefit to your health.

If you have questions or comments I would love to hear from you! Have you tried the meditation practices we talked about last week? How did it go? You can reply from this email and it will come directly to me 🙂