To Be Healthy—Practice Deep Breathing Exercises.

The biggest challenge is changing your behavior so that you REMEMBER to do it. So here’s what I want you to do.  Right now, (and I mean right now) find a post it note or piece of paper and tape and write down the words, “Practice your deep breathing exercises. Ratio 1, 5, 2.” Go to your car and put the note on your windshield, steering wheel, instrument panel or anywhere that you will see it.  That’s half the battle.  Keep it there until this becomes a habit for you.

The Technique:  We will be working with a breathing pattern that uses a ratio of 1, 5, 2. Pretend each number represents a portion of counts and count at a pace that is about 1 beat per second.

Breathe in deeply for one count. This should be a deep belly breath, meaning that that you try to get the air all the way into the bottom of your lungs.  Go ahead, let that belly hang out.  (That’s part of the reason I like to do this in the car.  No one sees).

Photo credit: Atomicpuppy68

Hold your breath for 5 counts. Most people tend to tighten their facial muscles, tense up their shoulders, and turn purple during this part.  Just relax.  You will not explode.

Photo Credit: Warmor

Now exhale completely for 2 counts. When I say exhale, I mean push every last molecule of air out of your lungs so they are completely, utterly empty.  It should remind you of that feeling you get when you are blowing out birthday candles.

Photo Credit: PZkrolik

Repeat the process for at least 10 minutes. You can put the music on to help keep time and just count the pattern over and over in your head. Strive for increasing the number of counts in each section. For example, first you might breath in for 2 counts, hold for 10 and exhale for 4.  Then, you could work up to and inhale of  4 counts, holding for 24 and exhaling for 8.

My ideal is inhaling for 8, holding for 40 and exhaling for 16. This ratio works for fast and slow music.

If you don’t drive much, then you can  practice this technique while walking or before falling asleep sleep or upon waking.

Photo Credit: Sleepin Beauty by mydearDelilah

This technique helps me go to sleep when I have insomnia and I like to think that I look like this while I am doing it.  If I begin my day with my breathing exercises, I am much more centered and energetic.

Deep breathing is a really simple way to improve your health and well being, and you won’t believe how much better you feel after doing it. It is also a fabulous technique for children to learn.  It helps them understand that they are still in control, even when things go wrong.  If they learn it early in life, they will carry it with them (or a least have a really good laugh at your expense).

After you have tried it a few times, write me and let me know how it is working for you.  Happy breathing and drive carefully!

P.S. Before I finish this article, I feel I must warn you about the hazzards and obstacles that await you.  The first is your own memory.  I know you didn’t put that post it note on your steering wheel yet, so go ahead and do it.

P.P.S. If you do attempt these techniques while driving with children or passengers in the car, be prepared for misinterpretation.  My daughter once thought I was choking.  Oh, and prepare yourself  for heckling and complete humiliation from those with you.  On second thought, you might just want to do this while alone.

P.P.P.S. Counting with this level of intensity may cause distraction and lead to a number of reactions from road rudeness to road rage.   But don’t worry.  A side effect of oxegenation is reduction of your own road rage tendencies.  Others may be furious, but you’ll be too high to care.

Note to readers:  The photos required for the driving portion of this blog were taken at speeds of 2 miles an hour.  No animals or humans were injured.