Busy. Active. On the Go. Cluttered. Stressful. Adventurous. Always moving. Exploring. New Memories. Busy. Those words describe my life the past few days. We are fully moved in to the new house (meaning all of our stuff is at the new property). The past few days have been an active, busy, whirl wind of an adventure.
I am thankful that last week’s focus was to take deep cleansing breaths when life threw me curve balls. Which it did every few minutes since the move began. While I was unable to sneak out to go for a solo run, I was able to enjoy the river trail near our home.
We are still working out a new routine and a new normal. With access to the river trail so close to our house… it would be silly not to take full advantage! Shortly after we finish our morning chores/routine we head out for a morning power walk/run. When C comes home from school we head out for a family bike ride (me pulling T in the trailer while the big boys ride their bikes). We are still learning bike etiquette… but they are loving the freedom riding on the trail gives them.
Nine weeks into the new year and adding a simple, small healthy focus each week is helping hold me accountable to my health and fitness goals. Knowing that you are reading this helps keep me on this journey.
So far in 2012, I have made 9 healthy changes and have continued those changes the following week(s). I have made a commitment to eat a healthy breakfast upon waking (every day), drink more water (atleast half my body weight in ounces), take a daily multivitamin, eat more fiber (atleast 25g) , record my food in a food journal increase my protein ,eat five square meals a day, moving more and breathing deep.
Last weeks focus was on taking time to pause and breathe deep cleaning breaths. This challenge was especially helpful during the stressful moments of a move. My children even caught on and mimicked my deep breathing when moments were too much for this stressed Mama to bear. It was either yell, cry, or breathe deep. I chose to breathe deep, most of the time when I didn’t yell.
Did you know that when we become stressed, our breath tends to become shallow, limiting our oxygen intake, making us feel even MORE tense and anxious? Deep breathing accesses your diaphragm along with your lungs thus using these deeper muscles sends a message to your brain to calm down and relax.
I personally think this is why smokers are quick to light a cigarette when they become stressed… their deep breaths while inhaling their cigarette calms them (and hurts them – but that is another post).
When we don’t breathe deeply, we are more susceptible to developing tension headaches. Breathing deeply helps keep our muscles relaxed and can aid in digestion resulting in a more regular you.
Focusing on the act of breathing clears the mind of all daily distractions and clears our energy enabling us to better connect with the Spirit within. ~Author Unknown
Below is a simple chart that describes the difference between Shallow Breathing versus Deep Breathing
Level of Breath | Muscles Involved | Amount of Air Breathed | Impact on Body |
Shallow Breathing | Lungs | About 1 tea cup of oxygen | Chest breathing causes your brain to create shorter, more restless brain waves |
Deep Breathing |
Lungs Diaphragm Abdomen |
About 1 quart of oxygen | Abdominal breathing causes your brain to create longer, slower brain waves, similar to the ones your brain makes when you are relaxed and calm. |
Curious how to breathe deep versus shallow breathing? It is really easy to learn and you can practice anywhere!
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Find a comfortable chair.
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Place one hand on your chest and one on your tummy.
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Breathe through your nose. The hand on your stomach should rise, while the hand on your chest should not move much (if at all).
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Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles and pulling your belly button into your spine. The hand on your stomach should move in as you exhale, while the hand on your chest remains still. This is a great core exercise also! When I exhale I my cheeks and lips puff up making a silly (release) sound… my children love to imitate this sound.
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Continue to breathe in your nose and out your mouth for a series of ten breaths or until you feel refreshed.
Like all children do, they imitate their parents. Monkey see Monkey do. I have noticed my children pause and take deep breaths when they begin to feel frustrated. I love hearing them exhale through their mouth as they work through their feelings, emotions and learn self-control.
On a sillier note, when searching fun breathing quotes, I fell in love with the one below. One of my biggest pet peeves is mouth breathers!! I got a big giggle when I found this Proverb and had to share!
“The nose is for breathing, the mouth is for eating.” ~Proverb
Taking time to breathe deep versus shallow breathing throughout my day, especially during stressful moments will be a challenge I use daily.
Moving on with a new goal for next week to add to the healthy changes, I am ready to be held accountable for working up a sweat atleast 3x a week for atleast 30 minutes. This is not a huge challenge for me (and my family) as we are already an active bunch. Yet this is a healthy focus area that will help keep me accountable for my health and fitness goals for 2012.
This week my healthy change focus will be:
Get Sweaty
I am re-committing to getting regular aerobic exercise (by raising my heart rate to 60-80% of my maximum heart rate for thirty minutes, three days a week).
I have no more excuses. I am healthy. The sun is shining. We live near the river trail. I (will soon) belong to a local gym. No more excuses. I am going to be getting my sweat on!
Baby steps. One small change at a time!
Ericka @ The Sweet Life says
Way to go with taking it one step at a time. Love the deep breathing too! I saw your post on FF and had to visit because I never hit up the afternoon posts. I’m glad I found yours!
Jessica says
I love your goals (and that they reminded me to go take my vitamins!)
I think I need to work on my breathing – thanks for a how-to!
Miz says
aaahhh square breathing.
slow breathing.
I have a dear friend who struggles with panic attacks and learning from her has helped me so much too.
Cindy says
Since I work from home my breathing suffers a lot. I am with short breeding after really insignificant amount of exercise. I have applied a bicycle runs every two days – so far so good.