Free Safety Tips Newsletter

Let's Connect!

Blog Archive

• Top Seven Warning Signs of an Abusive Relationship
• Dating Violence Awareness and Prevention Month
• A Grand Award
• Leave the Police a Clue with My Mobile Witness
• When It's Not Your Fault
• Have a Parry Party!
• A Lesson in Escape
• What's Your Escape Plan?
• Creating Power by Sitting Still
• A Better Way to Breathe
• Do Your Kids Know 911?
• Go Ahead, Be RUDE!
• Take a Self Defense Class
• Should You Carry Pepper Spray?
• What Does it Mean to Be Aware?
• Prevention - Are You Locking Your Doors?
• How can my cell phone keep me safe at night?
• Making Safety Your Own
• The 3 P's of Personal Safety
• Elevator Safety
• How Should I Hold My Keys in the Parking Lot?
• A Lesson in Escape

A Better Way to Breathe

I spent last weekend at the Satchidananda Ashram, about an hour west of Richmond. I've been wanting to go there since I first started practicing yoga, about 12 years ago. My first teacher trained here - it's Integral Yoga, created by the founder, Sri Swami Satchidananda, who taught there until his death in 2002. I went there wanting to learn more about yoga, but came away learning more about breathing. As it happens, there are teachers there that have trained the military in awareness and breath control, two techniques that can help you maintain calm in the chaos of an attack.

When you're stressed, either by imposed deadlines or by an attacker, your breathing gets shallow. The shot of adrenaline that is part of the stress-hormone cocktail your body has just received is getting you ready to run. Literally. This is good if your response is flight, but not so good if you need to get still and figure out what to do. Using your brain requires oxygen and the way you get oxygen is by breathing. Not just shallow, short breaths, but breaths that will totally fill your lungs. If you are not physically running away from the object of your stress (the best way to avoid physical attack if you can), then you need to override your body's instructions and deepen your breath.

First, posture is important. If you're hunched over, your lungs cannot fill all the way. Lengthen your spine, either sitting up straight or standing as if you have a string coming out of your head running down your back, pulling you up. Roll your shoulders back and feel tall. This will open up your lungs.

Second, when you breathe in, fill your lungs completely. Your lungs are protected by your ribs and they extend farther down your body than you might think. Your diaphragm is a muscle below your lungs that works with them to allow you to inhale the most air possible. Find a space just below the center of your chest, but above your belly button. When you inhale, imagine that spot and all the space around it blowing up like a balloon. Pooch your belly out to get the most air.

When you fill your lungs completely with air, it is easier to focus on what you need to do to deal with the stressor at hand. I expect that you normally breathe into your upper chest instead of your belly. Feel the difference. Breathe in just with your chest and shoulders and compare the in-breath using your diaphragm. Take some time each day to breathe with your belly. You will have to consciously stop and direct your breath, but this practice will have a huge benefit in the long run.

With deep and conscious breathing, you can calm your mind, make it easier to focus on what you need to do, and give you the energy to succeed. Good luck!