Wellness Pathway #245 150 Breaths

In past Wellness Pathways, I have written about the importance of exercise and have passed along the recommendation that healthy people need to walk, jog, or run about 10,000 steps a day. Wearing an inexpensive pedometer throughout the day can help you keep track of and increase your steps over time.

But exercise is not the only key to health and wellness. It’s also important to rest and recover in order to manage and minimize the stress of everyday life. Although a good night’s sleep remains our principal recovery tool, slow, rhythmic breathing is an equally important habit.

A recent study published in the Journal of Clinical Hypertension found that slowing your breath rate down to the therapeutic level of 10 breaths per minute, or less, for at least 15 minutes a day and at least four days a week, reduces systolic blood pressure (the force with which the blood is pumped out of the heart) enough to lower or even eliminate the need for medication.

One inexpensive way to get in the habit and to keep track of the time is to set a fifteen minute timer in another room, while you practice your breathing. Breathe slowly in and out through your nose, to the count of 5 and 5. After you set the timer, forget about the time and focus on your breathing.

A more expensive, high-tech way to accomplish the same thing is to use a device that looks like a Walkman but that monitors your breathing and plays customized music to indicate when you should breathe in and when you should breathe out. The device, called the Resperate, is available at www.resperate.com as well as at many online pharmacies. If you have $300 to spare, this purchase can generate lifelong benefits.

Coaching Inquiries: Do you have high blood pressure? Do you take time each day for regular, rhythmic breathing? What would assist you to establish and maintain this important practice?

To reply to this Pathway, use our Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.

Bob Tschannen-Moran

President, LifeTrek Coaching Internationalwww.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformationwww.SchoolTransformation.com
2010-2011 President, International Association of Coachingwww.CertifiedCoach.org

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