Just Three Deep Breaths

By Thomas Crum

Got stress? Have you multi-tasked your way right out of the joy of being fully present and alive? Is it possible to get off of this merry-go-round of busy-ness and come away healthy, energized, and more successful?
The answer is a hearty Yes! But first, let’s face the dilemma: traffic jams, technological change, time-crunch, relationship struggles, and other stressors can jeopardize our vitality, productivity, and joy and cost us a fortune in job-related stress. Unmanaged stress can trigger heart attacks and strokes, gastrointestinal problems, diabetes, insomnia, headaches, and depression. Four out of five visits to primary care practitioners are stress-related.
If we are alive, we will have stress. But whether it’s distressful or actually beneficial has much do with how we respond.

A Balancing Act
The autonomic nervous system is responsible for our involuntary systems, including heart rate, breathing, perspiration, and digestion. There are two complementary systems in the autonomic nervous system — the “fight or flight” (sympathetic) system and the “rest and digest”(parasympathetic) system. When one is turning on, the other is turning off.

When a zebra is chased by a lion, the “fight or flight” system is turned on, with everything in the system delegated to the chase — to elude the lion and avoid death. When we are sitting in rush-hour traffic, already ten minutes late for a critical appointment, our mind delivers a similar message: “I’ve got to get going, or I’m finished!” Our autonomic nervous system has not evolved enough to distinguish between death by a lion and death by destructive thoughts. The biggest problem though, is that these days we are on red alert 24/7.

Why Three Deep Breaths?
The goal is not to completely get rid of our stress. Stress is actually one of the best opportunities to become wiser, stronger, and more flexible. Elite athletes know that they must put stress on the body and mind, training regularly to grow strong and more adaptable. It takes a special mind/body state to be able to respond to stress as an opportunity, and to turn it into vitality and peak performance. The Three Deep Breaths technique is designed to put you in exactly that state.

The Centering Breath
Right in the moment, even in the heat of anger or upset, the first breath can calm and soothe your body. Exhale completely to relax the body and empty the lungs of air. Then notice how deeply and naturally the inhalation follows. As you continue to inhale and exhale, whether you are sitting or standing, let your body become more symmetrical and aligned, feet flat on the ground, and upper body erect. Give this breathing your full attention. No need to do anything – just watch the breath. You will notice that your breath will tend to get slower, deeper, quieter, and more regular. Allow your attention to become fully present. You will have a sense of witnessing the internal and external sensations and thoughts without getting plugged into them. This deep diaphragmatic breathing will give you up to seven times more oxygen, providing great vitality to the entire system. And since your brain uses at least 20 percent of the oxygen you breathe, increased clarity, focus and creativity will follow.

The Possibility Breath
As you continue breathing, take a moment to visualize (breathe in) the best you can be. Think of it as breathing in your “highest purpose.” This may change from situation to situation. For example, on the way to work, see yourself as working with coworkers to create the best outcome possible. Or, when you’re entering your home at the end of the day, see yourself as a loving, nurturing parent or a compassionate and considerate spouse. Breathe in the possibility with deep diaphragmatic breaths, imagining it penetrating every cell in your being.

The Discovery Breath
Continuing to breathe deeply from your belly, breathe in the Mystery, the magic of life, and let go your intent to defend. Without judgment, your mind opens to new possibilities. As you breathe, simply ask yourself, “What can I learn from this person, thing, or situation?”

When To Do The Three Deep Breaths
You can do this simple, powerful practice any time and anywhere: when fastening your seat belt, sitting in rush hour traffic, waiting in line, before a meeting, entering your home, answering the phone, or booting up your computer.

The Three Deep Breaths opportunities are endless! The practice is simple, joyful, and energizing. It doesn’t take time; it takes intention. As we learn to integrate Three Deep Breaths into our lives, we will achieve the power and presence of a calm, centered state, ready to take on whatever the mystery brings next. Why wait? Do it now!

Thomas Crum is a seminar leader, peak performance coach, and best-selling author of Three Deep Breaths (BK Publishers), Magic of Conflict and Journey to Center. Contact Tom via email at tom@aikiworks.com or phone 585-924-7302.