35% OFF Any Course

FREE

Webinar with Dr. Cobb

Brain-Based Fall Prevention & Preparation.

Purchase includes an invitation to a Q&A July 23rd

New Course! Headache: The Brain-Based Practitioner's Guide Course

Sale $399!

$599

Sale Ends July 31st

July 29th
Free Masterclass

Pain & Performance: 8 Keys to Elite Brain-Based Training

Up to 40% OFF Certification Courses - Ends March 21st

The Mastery in Motion Sale!

Video Highlights

proper breathing technique can reduce pain, decrease stress, improve athletic performance and improve concentration
conscious breathing, or breathing with awareness, is common to virtually all breathing support systems around the world
simple exercises taking just a few minutes each day are the keys to enjoying the benefits of effective breathing

Hi Z-health Community, Dr. Cobb here. Today we’re on the topic of breathing, giving you A Crash Course in Breathing.

Now, we’ve been talking about how small things that you focus on can make huge differences in your life. Working on having better breathing mechanics and a better respiratory system in general, may be the highest priority thing that you can look at because we breathe somewhere around 20,000 – 24,000 times a day

If you breathe incorrectly, it has huge consequences. Conversely, learning to breathe better, learning to breathe well can pay off in so many different ways.

It can improve pain. In other words, if you have pain kind of chronically in your body, learning better breathing may help you not only decrease it but even get rid of it.

It can decrease stress; it can improve your ability to handle all those things that get thrown at you on a daily basis.

It can improve athletic performance. Breathing is a cornerstone of high-level athletes or breathing well is a cornerstone, and so really working on your breathing mechanics can improve your tennis game, your golf game, anything else that you’re involved in.

Number four, it can improve your concentration. Think about this, your brain is fueled by a mixture of blood gases-oxygen and carbon dioxide and if you breathe properly, you can provide better fuel to your brain, which has huge ramifications for how you think.

Better breathing-better performance, bad breathing-worse performance. It’s a really simple concept. The question becomes how do I work on it?

If you look around the world, there are hundreds, literally hundreds of different breathing systems out there. If you look behind the scenes and kind of peel back the curtain, what you find is that all the breathing systems out there really have one thing in common, which is getting you to consciously focus on your breathing, rather than just having it happen automatically.

Breathing in general is an unconscious process so what we have to do to change it and improve it is we actually have to think about it. We have to focus on it. I’m going to teach you one simple drill right now that you can use and I’m going to tell you how to apply it in your daily life.

Business man breathing into a paper bag.

The drill is called Box Breathing and the whole idea is that a box or a square has equal sides. We want to think about a square. The idea is that we’re going to breathe in for four seconds, we’re going to hold that breathe for four seconds, we’re going to breathe out for four seconds, hold that exhale for four, and repeat that cycle.

We’ll do it together, start with an inhale,-one, two, three, four, hold-two, three, four. slow exhale, exhale-one, two, three, four, hold-two, three, four. Good, that’s it. That’s a really, really simple way to begin working on breathing.

What you’ll find is that by focusing on the count, it makes you focus on your breathing. We can get into how you’re supposed to be breathing in a different blog at some point, in terms of abdominal versus chest breathing. The major factor right now is just learning to count as you do your different breaths. You’ll find that if you take that inhale, and holding your breathe with the inhale for four seconds is really easy.

What a lot of people struggle with is after the exhale and then holding there for four seconds. That is probably, of the four portions of the square, that’s the most important, the holding after the exhale. I really want you to focus on that. How do you apply this?

What I’d like for you to do is start off with two sessions each day whenever possible. Aim to complete ten repetitions around the box twice a day. It’s ideal you do this when you’re starting to feel a little stressed because what you’ll find, is that as long as you can do it comfortably and relax into it, it will actually decrease your stress, decrease your overall body tension.

Last thing I want to mention is just safety. As you’re doing this, in the beginning do it seated first. Some people can get a little bit light-headed. If you begin to get dizzy or have anything like that occur, just stop. You can also reduce the amount of time; you can breathe in for two, just turn it into two versus four seconds.

The idea is just the square and you can manipulate the times based off comfort level. Start applying this; start with like I said; ten repetitions around the box twice a day. If possible, over time, work up to 30. That simple one little thing, it will take you about six minutes, total. Over the course of a day it can pay huge dividends because what will happen, over time not only will you feel better, you’ll begin noticing your breathing throughout the day and continue to correct it whenever it begins to go haywire.

There you go, small thing to work on; big, big results.

Next we get together we’re going to talk a little bit more about small things that can make big differences and give you a couple little drills to focus on.

Have a great week.

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
post
Filter by Categories
Abdomen
Accessory
ACL
Adductors
Ankle
Anti-Aging
Arch
Arm
Athleticism
Autonomic Nervous System
Axillary
Balance Training
Biceps
Blood Pressure
Breathing
Carpals
Cerebellum
Cervical
Clavicle
Coccyx
Cognition
Collar Bone
Common Peroneal
Company Update/Announcement
Concussion
Contraction
Coordination
Core
Costal Cartilage
Cranial Nerves
Depth Perception
Diaphragm
Dizziness
Ears
Education
Elbow
Endurance
Eyes
Facial
Fall Prevention
Feet
Femoral
Fingers
Forearm
Golf
Habit Change
Hamstrings
Hand
Hand Eye Coordination
Head
Hearing
Hip
Hip Labrum
Hypoglossal
Intercostal
Intestines
Isometric
Jaw
Knee
Lateral Femoral Cutaneous
Latissimus Dorsi (Lat)
LCL
Leg
Low Back
Lumbar
Mapping
MCL
Median
Meniscus
Metacarpals
metronome
Mid-Back
Mindfulness
Mobility
Mouth
Musculocutaneous
Nasal
Neck
Neurology
Nose
Nutrition
Obturator
Oculomotor
Optic
Pain Relief
Pelvic Floor
Pelvis
Performance
Peripheral Vision
Phalanges
Phrenic
Plantar Fascia
Popliteus
Posture
Power Generation
Quadriceps
Radial
Range of Motion
Reading/Research
Reflex
Rehab
Relaxation
Respiration
Ribs
Rotator Cuff
Sacroiliac
Sacrum
Saphenous
Scapula
Sciatic
Sensory
Shoulder
Shoulder Blade
Speed
Spinal Cord
Stability
Stamina
Stomach
Strength
Stretching
Suprascapular
Sural
Talus
Tarsals
Thoracic
Tibia
Tibial
TMJ
Toes
Tongue
Tractioning
Trap
Trapezius
Triceps
Trigeminal
Trochlear
Ulnar
Uncategorized
Vagus
Vertigo
Vestibular Training
Vestibulocochlear
Vision
Warm Up
Weight Loss
Wrist

Unlock 30 Days of Free Access to our exploratory course

0
Your Cart
Your cart is emptyReturn to Courses

Signup to receive the latest training resources

Also receive a free copy of our recommended reading list