February Updates

 I am going to start doing these monthly updates a little differently. I have been getting weekly emails from Tim Ferris and I love his format. He keeps his email brief with 5 bullet points of what he is learning including things he’s reading, watching, doing, among other things. I will vary these a little in terms of the points each month but hope it will be beneficial/educational. This month, I am focusing on the breath.

  • Office Hour Changes - Office will be closed on Friday, March 15th and Monday, April 1st.

  • Article I'm Reading -> How Breathing Calms Your Brain    https://www.forbes.com/sites/daviddisalvo/2017/11/29/how-breathing-calms-your-brain-and-other-science-based-benefits-of-controlled-breathing/?fbclid=IwAR0SoUOVF_I_krW3E9hr1qg2q-P2xrOMMO6yiB5UD5rCS888Oql5VlwzTGE#453237612221

  • Book I’m reading - Unplugged - evolve from technology to upgrade your fitness, performance and consciousness. This is a pretty neat book talking about fitness trackers/watches/wearables and how to use them as a tool and not rely on them to tell us what to do. "Technology is an excellent tool and a terrible master." -Tim Ferris

  • Quote - “The mind is the king of the senses; the breath is the king of the mind.” 

  • Body Work - this month I am focusing on my breath. Breathing is such an important tool that we often times over look. 2 breathing sequences or cadences that I’m working on is 1:1:1:1 and 1:3:2. For the 1:1:1:1 I inhale for a count of 4 seconds, hold for a count of 4 seconds, exhale for a count of 4 seconds and hold for a count of 4 seconds and repeat a 10-20 times. You can choose any number you are capable of making sure each piece is the same. The next one is great for calming down. 1:3:2 - for this one I chose 4 seconds again. I inhale for 4 seconds, I hold for 12 seconds (4x3=12) and exhale for 8 seconds (4x2=8) and will repeat for a few minutes. If you are on instagram, check out @powerspeedendurance and @_brianmackenzie for more info on this. The second cadence is great to do before bedtime as it activates the parasympathetic nervous system (think rest & digest)