Fed Up with Facebook

Personal note from Judy: I’ve decided to completely delete my facebook accounts. The lack of social responsibility and focus on greed is something I no longer wish to support in any way.
If you want to continue to see what I’m “up to” please subscribe to the blogs Peggy and I share:
MAXyourMIND http://PeggyArndt.com– and CURIOUStotheMAX http://judithwesterfield.com.

If you don’t like blogs, e-mail us at PeggyJudyTime@gmail.com to be put on our mailing list for our once a month CURIOUS KNEWSletter.

We often include links for FREE PDF’s and periodically curious things, fun things, helpful things, scientific things.  You never know what our monthly focus will be because we (read Judy) doesn’t plan ahead . . . much to Peggy’s chagrin as she is charged with all the illustrations.  The one thing you CAN count on is our KnewsLetter will appear in your e-mail sometime during the month.

Here’s a sample of of KNEWS where we repeated one of our favorite quickie stress relievers we first featured here on MAXyourMIND:

July 2021 KNEWSletter

Ice cream, vacations, and hugs all deserve to be repeated – along with many of the self-help tips and techniques we’ve shared on MAXyourMIND blog.   One of the most requested repeats is Square breathing.  So we’ve now gotten around to sharing it with you. (pun intended).
 Square breathing can lead to mindfulness, slow the heartbeat, lower or stabilize blood pressure.” and it’s easy to do.

What is square breathing?

Also known as box breathing, 4×4 breathing or four-part breath, square breathing is a type of diaphragmatic breath work—deep breathing using your diaphragm, which fills your lungs with oxygenated air more fully than shallow chest breathing. According to Harvard Health Publishing“Deep abdominal breathing encourages full oxygen exchange—that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide.

This type of breathwork has been scientifically proved to help increase calm and focus and decrease stress, depression and anxiety—even the military teaches it to aid in stress-related emotional disorders. It’s also a great way to practice mindfulness.


How to practice square breathing

First, breathe normally (if you’re reading this you are probably doing it already!). Then inhale through your nose and exhale through your mouth. Make sure your belly expands as you inhale and constricts as you exhale; this is diaphragmatic breathing because you’re using your diaphragm! Take a moment to think about each cycle of breath. As you simply stay aware of your breathing, you’re already practicing mindfulness. On your next cycle, start square breathing:

  1. Inhale through your nose for a count of four (1, 2, 3, 4)

  2. Hold your breath for a count of four (1, 2, 3, 4)

  3. Exhale through your mouth for a count of four (1, 2, 3, 4)

  4. Pause and hold for a count of four (1, 2, 3, 4)

  5. Repeat

When to practice square breathing?

On a walk, before bed, in the shower, sitting at your desk – anywhere you breath. Practicing square breathing when you’re not in a stressful situation is just as important for mindfulness, and it will prepare you to do it when you are in a tense situation, whether that’s a stressful meeting or an actual crisis.

PLEEEEEEZE forward to a friend . . . or stranger.
We want to share as much of our accumulated information as possible before we turn 100 years old!

Want more Information about your BRAIN?
Click Anxiety and the Size of Your Frontal Cortex!

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