Maybe you’ve already heard of square breathing. It’s a fairly common practice in yoga, martial art, and fitness circles among other places. It has many uses, one of which is to relieve stress. And it works – every single time – because it’s based on a fundamental physiological mechanism that is hard-wired into the human body. In fact, most people can measurably, and more importantly, noticeably decrease their level of stress by merely doing one quick square breathing exercise for 48 seconds. Professional athletes, military operators, and yoga practitioners are known to use this exact technique to help them relax, control their stress levels, boost their recovery and enhance their performance – and it can work for you, too.
I’m not real big on quick fixes, except when they actually work, and are NOT used as a crutch to avoid dealing with a bigger issue. So, if you have chronic stress, then you’ll need to address that with other more appropriate solutions. But for those of us who just want to relax and de-stress and also boost recovery and performance, here is a quick square breathing exercise that takes less than a minute to complete. You can follow along with this video. Please excuse the goofy voice and New England accent.
How to Relieve Stress, Boost Recovery + Performance, and Relax Yourself With Square Breathing
Maybe you’ve heard the general recommendation that you need to get 7-9 hours of quality sleep every night, and that’s not bad advice. But what’s the TRUE amount of sleep that you really need on a daily basis? That’s a good question and fortunately, there’s a simple self-test that you can do to figure out exactly how much sleep you need – and it works every time. But before we get to the test, here’s a little bit of back story.
Wild animals don't seem to have any problem figuring out how much time to devote to sleep. Why haven't we figured this out yet?
You see, it’s true that everyone knows that sleep is “good for us” just like vegetables are good for us, but not everyone knows how much sleep is ideal to be getting daily. And when I say ideal, I mean the optimal amount of sleep based on your own individual needs – not some arbitrary standard, but a personalized standard. Knowing this number could literally change your life because sleep affects EVERYTHING and getting the optimal amount of sleep will optimize… well, you know what I mean.
Now, I’ve seen a multitude of articles, research studies, and videos among other things that all proclaim exactly how much sleep people need on a daily basis. Depending on who you ask, the general recommendation is to get between seven and nine hours of sleep every night. Some sources will lean towards the bottom of that range, and others near the top. And some sources will deliberately tell you to get more than nine hours per night if you can. But here’s the thing, there’s a pretty big difference between 7 and 9 hours. If my calculations are correct, it’s a difference of not one, but TWO hours time (or 120 minutes for you math whizzes). I don’t know about you, but I really REALLY value my time and for me personally, two hours is a lot of time – especially if we’re talking two hours every single day. That’s 730 hours a year (gulp).
How to Start Walking Every Single Day in One Month Or Less – Introducing the “1 Minute a Day” Walking Program
Have you ever wondered why they don’t say, “walk for your life?” I mean, seriously! Walking has been linked to increases in nearly all measurable health markers, and decreases in the risk of nearly all preventable diseases? I know, big surprise, right? Of course, everyone knows that walking is really good for us, and people like Dr. Mike Evans will show you why walking might actually be the single best thing for our health.
But what if I told you that not only is walking a universally beneficial activity that is accessible to nearly everyone with two good legs, but it’s also very easy to do. And I’m not kidding either. Pick up one foot, lean forward slightly and then put it down. Go ahead. Try it right now. Then do that same motion with your other leg. See? It’s almost like we were made for walking. Keep practicing, and it’ll get smoother in no time.
Around here, we take walking seriously.
So, we’ve identified something that is incredibly good for us. We’ve also identified that you can do it yourself – or at least well enough to not require a personal trainer at this stage. You can book some sessions to improve your technique later.
So, now that you can do something that’s good for you, what’s stopping you from getting out there and soaking up all the rewards that come with regular walking? Ah, willpower – of course! Most people would love to have a regular habit of walking and experience the myriad of benefits to be had. The problem is that, for whatever reason, it just doesn’t happen. That’s an easy one, too, and I’ll make you a deal. If you will commit just 1 more minute a day, then I’ll get you into a regular walking habit in one month or less – seriously. I’m going out on a limb here, but this may just be the easiest walking program ever devised. In fact, the first step is so easy that we’re going to get started right now. Yes, rightnow.
The “1 Minute a Day” Walking Program
Grab a watch, cell phone, or anything that will help you measure a minute (or you could always just count, “one one thousand, two one thousand…” for now). Now that you have your time keeping apparatus handy or heady, as the case may be, I want you to stand up and walk for 30 seconds straight – without stopping. After the 30 seconds is over, immediately turn around and walk right back here and then continue reading. Continue reading Burn Fat, Build Willpower, and Get Healthier With This EASY Walking Program
Dr. Mike Evans asks, “what is the single best thing you can do for your health?” Obviously, there are tons of factors that contribute to overall health and fitness, but what one thing offers the greatest return on your investment? Here’s a clever video where he outlines his research-based solution…
Scott Sonnon – Joint Mobility Mastery-Level Teacher
There is one thing, and one thing only, that I can point to with 100% confidence and say that everyone – yes, everyone – would benefit from including in their physical practice – whether as part of an exercise program or not. That one thing is [...]
Thanks to Chris at Conditioning Research for bringing this to my attention. The dangers associated with prolonged sitting is an important subject that we should not overlook. It was discussed here on Physical Living in an article from early 2010: Too Much Sitting = Too Bad For Your Health.
Hi my name is John Sifferman, and I’m suffering from a severe case of EPDOMS. They say admitting you need help is the first step to recovery. So, now I’m here for the 12-step program.
What is EPDOMS you ask? EPDOMS stands for Extremely Painful Delayed-Onset Muscle Soreness. This is like regular DOMS taken to an extreme. So, how does one provoke a bad case of EPDOMS?
Well, you see, not too long ago, I subjected myself to an act of lunacy. I decided to film a video for an article demonstrating a maximum repetition set of bodyweight squats. You’re probably asking yourself, “what’s the big deal? That’s easy, right?” Theoretically, that would be the case, but I have a knack for surprising even myself sometimes. In this particular case, I wasn’t quite aware of my capacity in this exercise, nor was I expecting to score nearly as many repetitions as I performed. I was expecting (and hoping) to top out around 80 or 100 reps, deal with some marginal soreness for a day or two, and live happily ever after. After all, I haven’t trained high rep bodyweight squats in years – fatiguing around 40-50 reps, and maxing out around twice that much sounded about right. Needless to say, that’s not exactly what happened.
When all was said and done, I had been doing squats for 12 minutes, and I have no idea how many reps I did (lost count around 82, or was it 83…). Now, I’ve heard of guys doing sets of 500 and even 1000 squats, so I didn’t set a world record by any stretch, but it was truly a maximal set and I did experience muscle failure (which was the goal).
The point I was trying to make from that video is that most fitness trainees don’t even come close to a high level of intensity in their training. Most trainees could be working much harder than they have been, and still not even come close to maximal exertion. Unfortunately for me, it took hundreds of repetitions to demonstrate a set to muscle failure, and I dealt with the resulting DOMS accordingly. It took 7 days before I was truly able to function again, and two weeks before I was back to my normal self. Yikes!
This event sparked a reminder for why I purposely do NOT seek DOMS or use muscle soreness as an indicator of progress. If nothing else, I want my training to help me reach my goals as quickly and safely as possible AND not make me sore (or otherwise weaken me) in the process. Continue reading DOMS And Why Health-First Fitness Matters
