Once you have done your shoulder swings, the next step is deep, diaphragmatic breathing. We are always trying to suck in our bellies and look good, but that is not how we breathe best. We breathe best by pushing the diaphragm out and pulling air deep, deep into our lungs. The lower parts of our lungs have the most blood supply, and they get the most oxygen into our brain. If you are not used to doing deep, diaphragmatic breaths, put your hand on your belly and aim to push your hand out as you are breathing in. When you exhale, pull your tummy as close to your spine as you possibly can. Do half a dozen deep, deep diaphragmatic breaths.
The next step is distance focus. We have sayings, like “seeing what’s right in front of you,” “seeing the big picture” or “seeing what’s coming up on the horizon.” Think about those metaphors. It’s “seeing what’s right in front of you” versus “seeing the big picture.” If we do not look far away, it changes how our brain is working, diminishes our creativity and the blood flow to our brain. A great idea is to have access to a window, and if you have to walk a little way to get to it, all the better. The movement is good. Find a distance point, ideally more than 30 feet away, that is outside of a window. If you can see something on the horizon, that’s great, as you want it to be as far away as possible. I happen to look at the tip of a mountain from where I am here. I focus on that and then, I will focus as close in as I can on my finger. Then, I focus on the tip of the mountain, and focus back on my finger. I do that about half a dozen times. By doing this, your visually acuity will improve. If you need glasses, you may eventually need to adjust your prescription to a lighter version, or you may not need them at all. That happens. Your mental acuity and productivity will go up radically by seeing the big picture, by seeing what is on the horizon. Literally and metaphorically, it changes how your brain works.
The last step in this little ritual is the leg shake. It is pretty much the same thing you did with your arms but one leg at a time. Just shake your leg out really strongly for a couple of good breaths. Now, do the same with the other leg. Get some good blood flow and some good movement. Feel free to hold onto things to stabilize yourself, if you need to.
Create a ritual. I have shared mine and it works really well. To recap, every 50 minutes, do shoulder swings, some deep breaths, seeing the big picture in the distance and then, something like the hokey pokey. Get yourself some more water. Take a quick trip to the restroom, and set your timer for the next 50 minutes. The crazy thing is you can go through a long, full day of sedentary activities, and you can find yourself happier, more engaged and more focused, rather than feeling wrecked (which is what normally happens). So, try it out. Stress less about crazy, hard training and think more about breaking up the inactivity to really revitalize your health, and ramp up your mission.
Reset your life. Reset your health, and I love to show you how. Dr. Christianson here, and I will talk to you real soon.