CourtSchurmanGO.com 2024-11-21

Inspiration is Everywhere When You Look For It

I just returned from a wonderful week-long visit with my parents and youngest brother in Asheville, NC. Part of my intention was to help in whatever way I could. In doing so, I discovered that by helping them, I helped myself even more. I left Thursday feeling well-rested, hopeful, and inspired. Inspiration is everywhere when you look for it.

The north end of beautiful Beaver Lake in North Asheville, a place I visited three times during my visit to walk and bird.

Everyday Inspiration Surrounds Us

We get in such deep ruts in our lives, chasing deadlines and digging out from mountains of to-do’s, that sometimes it takes a complete change of surroundings to see things differently. I came away with a deep appreciation for the tiny, everyday things that supply inspiration.

By the time my brother arrived Sunday afternoon, I felt rested and ready to begin a few house projects my parents had ready for us. Their tidy house and manicured lawn stayed that way the whole visit, inspiring me to tackle my own home this year.

Even raking leaves in February, browsing at local shops, or spending time watching pups frolic at a dog park can provide ample sources of inspiration. The magnets on the left were from Diamond Brand Outdoors in downtown Asheville close to a restaurant called The Blackbird Restaurant where 107 blackbirds grace one long wall and a mural of blackbirds covers another.

Worth a few chuckles and shares on my blog.

A wonderful reminder to myself of my 2024 intention to shift my mindset.

Tiny Daily Examples That Made Me Smile

At every turn, this trip reminded me of several guideposts for an enjoyable life:

Try something new every day. My father has a “penny jar” where he puts in a penny every time he tries something new, proving you’re never too old to explore, learn, or grow
Seek wonder around you through all five senses. Grace Coddington got it partially right with, “Always keep your eyes open. Keep watching. Because whatever you see can inspire you.” I’d use “Sense” instead of see. Birdsong, pungent flowers or savory food smells, soft fur or wet grass underfoot, and delicious foods can also create inspiration.
Be amazed by the simple things. If you’re acting in Zombie mode, simply going through life by rote, perhaps it’s time to make some shifts so you can better appreciate the life you’re living.

Homecooked brunch of leftovers. I’ll take this over restaurant food any day of the week.

Pay attention to what makes you smile. Funny magnets. Hearing a wild turkey gobbling at dawn — after trying to find one three mornings in a row. Creating a smiley face in a flatbed of birdseed. Trying to figure out how to open the door to a Tesla vehicle. Finding “You are enough” and “You matter” cards on my morning puzzle or near my water bottle.

Musical Inspiration

Three musical moments stood out that I might not have paid attention to if not for reflecting on inspiration.

My mother invited me to attend a low-enrollment, in-person Zumba class on Tuesday. This would be a great opportunity for me to point out anything I saw that might help her get more from the class. I found myself participating fully in the back of the room, smiling through most of it simply because… I loved the music. It had been over a decade since I’d attended organized fitness classes. I was surprised to find out how much I miss it.

My parents inspire me. Nearly 60 years together and while they both do things that irritate each other – such is life – their bond is stronger than ever. Dinner at Zen Sushi, a new-to-us-all dine-in experience.

Another unexpected source of inspiration was watching the jukebox musical romcom movie, Mamma Mia, with my parents. This is rare as my father tires more easily these days and likes to retire early. But he stayed up well past his bedtime so we could watch as a family. For days after, we would break into songs or try to remember what scene went with which music. My favorites? The Winner Takes it All, Mamma Mia, and the opening musical score. Can you say chair dance?

Finally, I delighted in grabbing several moments to play piano on the instrument I grew up with. My mother had it tuned before this visit, and while it felt different from mine, it still felt great to play. The takeaway is continuing to enjoy music daily, such as playing piano and flute duets with my daughter.

Extraordinary Inspiration in Unexpected Places

I returned home late Thursday evening. Friday morning, I found another source of inspiration. A client I’ve been working with for a year arrived for his weekly personal training workout with me.

This amazing gentleman kicked off his day at 7:45 with an hour of balance, strength, mobility, and flexibility training with me. He then rattled off that he was to have an hour of bodywork, some singles tennis, and an afternoon of cross-country skiing.

You’d never, ever guess that he’s 94. May we all be as resilient, capable, and fortunate as he is. He’s one of my real-life heroes.

Community and Collectives

Two additional sources of inspiration come from the local community.

My Monday Morning critique group consists of six women who might someday dub themselves the “Dig Deeper Dames.” We have been writing together for over ten years. Since January 2014 we have shared our lives, fears, and struggles. Each person brings decades of experience and a unique perspective to share with each other. Those ladies inspire me every week.

A rock garden on one of my walks at Beaver Lake provided a source of inspiration: a heart rock for my mother’s collection and a Beaver Lake memento as a reminder of my birding outings.

I also gain inspiration from clients who trust me with their daily battles and setbacks. It takes real courage to open up and share fears, failures, setbacks, and worries. When clients do so, they help make me a better person, a more competent coach, and a light or beacon of hope to everyone I come in contact with.

Your Turn to Be Inspired

Now it’s your turn. I’ve shared where my sources of inspiration came from this past week. Delicious food. Bird walks at Beaver Lake. Riding in a Tesla. Generosity from my youngest brother. Compassion for one another. Accomplishments of clients. Music and moments of reflection.

If you’ve never experienced a Tesla, do so. It’s worth trying at least once. My brother is very courageous!

Inspiration is everywhere if we open our hearts, minds, and senses to discovering it. Where do you find inspiration? What helps you to grow and transform? Please share your experiences of finding inspiration in unexpected places or within your community so we can all be inspired.

How To Focus on Process Goals While Hiking Margaret’s Way

On this week’s hike along Margaret’s Way on Squak Mountain, my hiking buddy and I discussed goals. I described the difference between process goals and outcome goals. If you have a particular goal that you never quite seem to reach, it could be that focusing on process goals could better serve you. Let’s take a closer look.

Starting up the trail toward Margaret's Way on Squak. We had an opportunity to discuss process goals and outcome goals. — Starting up the trail toward Margaret’s Way on Squak. We discussed process goals and outcome goals.

Intentions Links

One important note before I dive in: If you’ve been following my blog for a while, you may know that I prefer to write about “intentions” rather than “goals”. To me, the word has a kinder, gentler, less guilt-provoking feeling to it. Less emotional baggage. Here are several posts on setting intentions from the past year that you might find helpful.

How To Set Intentions for the New Year January 2023

Mt. Washington: How To Set Intentions May 2023

Murky Middle: How to Follow Through on Intentions June 2023

How to Grow a Hiking Practice on Squak Mountain January 2024

A break in the clouds cast Ajax's shadow as we returned to a viewpoint along Margaret's Way. — A break in the clouds cast Ajax’s shadow as we returned to a viewpoint along Margaret’s Way.

Process Goals vs. Outcome Goals

Whether you use “intention” or “goal” the result is similar. Onward. Outcome goals are those results you’re striving for, like finding a life partner, landing a dream job, or publishing a book. Focusing solely on outcome goals can cause anxiety, lack of control, and demotivation if they seem impossible to reach. What’s more, outcome goals often neglect the journey and can lead to dissatisfaction regardless of your achievement.

Process goals, on the other hand, are the bite-sized actions you take consistently that are directed toward your goal. Focusing on process goals leads to increased motivation, a greater sense of accomplishment, and empowerment. Stringing small successes together leads to positive momentum and helps you get unstuck.

The three outcome goals I will use to illustrate how process goals work are the following:

Reaching a certain weight
Climbing X mountain
Being happier

Ajax looks back as if to ask, "Which way, Mama, Bullitt's Fireplace or Debbie's View?" — Ajax looks back as if to ask, “Which way, Mama, Bullitt’s Fireplace or Debbie’s View?”

Keep in Mind SMART Goals

Whether you embrace process goals or outcome goals, make sure each of your goals is a SMART goal. Make each goal specific, measurable, action-oriented, realistic, and time-stamped.

Having a clear outcome goal is like knowing the endpoint, your destination on a map. But even airline pilots are off-course the majority of the time. Their process goals keep them on track so they arrive at the right airport.

It is far easier — not to mention more self-loving — to focus on what we can control than to worry about those we cannot. We have zero control over the weather, other people’s opinions or comments, or politics. But we can control where we choose to live and visit, what we make other’s thoughts mean to us, and what news station we listen to.

THINK ABOUT THIS:

Discover your underlying WHY. What would accomplishing your goal get you or do for you?
How would your life be different if you reached your goal? If you know you run on adrenaline and want to climb Mt. Rainier purely for the thrill of it, will that be enough, or will it just be one in a series of conquests?
What are you really seeking, and why?

Beautiful ferns grace the trunk of this tree.

Process Goals for Reaching X Weight

Imagine that your goal is to lose 20 pounds in three months by sticking to your exercise and eating plan. While it is specific, measurable, action-oriented, realistic, and time-stamped, it is still a little nebulous. The uncertainty comes from “exercise and eating plan.” We all know that moving more and eating less or better should take us to weight loss. But will your exercise and eating plan be the right one?

What if you focused, instead, on process goals? What do people at their setpoint weight do? A new process-goal plan might look something like this:

Drink a 10-ounce glass of water first thing in the morning, one with each of three meals, and one before bed. 50 ounces, tied to specific actions in the day so they’re easier to remember.
Move the body at least thirty minutes a day outside in whatever way brings me joy.
Eat a palm-sized portion of protein at every meal or snack opportunity.
Shut off electronics 45 minutes before bedtime and go to sleep at the same time each night.

Outcome goal: shoot a great photo of a gray owl. Process goals: watch birds twice a week; shoot a photo every day; carry binoculars on walks and practice spotting a bird before bringing binoculars to my eyes.

By nailing down the habits a healthy person has, and instilling action items specific to reaching that goal, you will feel better, maintain lean muscle mass, move more comfortably, alleviate stress, reset your Circadian rhythms, and direct yourself naturally and organically toward your outcome goal.

Process Goals for Climbing Mt. Rainier

If your goal is to climb Mt. Rainier, the outcome goal is reaching the summit and coming back down safely. What would the process goals look like?

Carry a pack weekly, increasing mileage, elevation gain, and pack weight no more than 10% per week
Twice a week, strengthen the legs, back, and core specific to carrying a heavy pack for three straight days over challenging terrain
Take a skills training course or find a professional to teach you about knots, rope handling, crampon use, and navigation
Practice fueling (protein and carbs 100 calories each) and hydrating (four ounces of water or electrolyte solution) every hour on conditioning hikes
Ask guides, your coach, or rangers about the best window of opportunity to climb to increase the chance of having favorable weather, then practice in all conditions so you’re ready for anything

You can see that the process goals above are completely within your control. See if you can think of five more process goals you might do to help increase the likelihood of reaching the outcome above.

Little Tahoma from Camp Schurman on Mt. Rainier. The shadow behind is Rainier's shadow. — Little Tahoma from Camp Schurman on Mt. Rainier. The shadow behind is Rainier’s shadow.

Process Goals for Being Happier

To come up with process goals for being happier, first, identify what brings you joy . Joyful Rejuvenation is one of the seven pillars of wellness I coach active, stressed women on at our new health and wellness company, Thrive Clues.

Please note that “being happier” is nebulous. Without more context, you could achieve it simply by finding a dollar bill on the ground. It is also highly individual and based on your values, personality, and identity.

While one person might define “happiness” as having material wealth and the ability to retire at age 50, someone else might define it as working until age 100 because they love it so much, as long as they can hike once a week with their dog.

Ajax and a sculpture of a canine relative at nearby Olympic Hills Elementary School.

Here are a few process goals for being happier that appear to be universal:

Have consistent, regular social contact with people who bring you joy and support you
Move the body at least 30 minutes a day in whatever activity brings you pleasure
Manage your stress by planning on doing something you enjoy daily

Final Thoughts

We learn best from each other’s experiences and our own mistakes. If you would like to share what has worked for you regarding process goals, please share in the comments below. A few parting thoughts:

Identify specific actions that are within your control.
Break down each goal into smaller, manageable tasks. This will enhance the clarity of what you’re going to do, when you will do it, and it will help you track your progress.
Enlist the help of an accountability partner, friend, or coach who will support your efforts.

How To Warm Up, Pace Yourself, and Hydrate While Hiking

Earlier this year, I introduced the idea of how to grow a hiking practice. While my hiking partner undergoes physical adaptations after only three hikes, I’m noticing subtle mental transformations which I’ll describe in my next post. Join me in learning how to warm up, pace yourself, and hydrate while hiking. We have also included a bonus one-minute video on how to perform the rest step for anyone traveling above 8,500′ elevation.

Tip 1: Let Your Body Warm Up

For our first hike to Tiger, I shared the Tradition Lake Loop with my partner. At 3 miles and 150′ of elevation gain, it’s a perfect test for someone who is returning to the mountains after an absence or for someone who wants to gain experience and confidence in wilderness exploration.

Question: My hiking partner asked me: Why are the first five minutes of every hike SO HARD?

Ajax and my hiking partner at the toppled bus on the Bus Route of Tiger Mountain.

Answer: it takes a few minutes for your body to warm up, especially if you’ve been sitting in a car for a while. As you would with any gym workout, prepare your body for exertion by easing into your pace. Many people plan a clothing break at about minute 15. Others strip a layer at the trailhead, knowing they’re going to warm up quickly.

During the first five minutes of any workout, your heart works harder to deliver blood and oxygen to the firing muscles. Once that flow is established, you should feel more comfortable. Runners call it “hitting their stride”. It’s similar for hiking.

TAKEAWAY: Be gentle with your body. Start a little slower than you normally would. Allow at least five minutes to get your body used to moving. You might even try walking around the parking lot for a few minutes before you put on your pack.

Tip 2: Pace Yourself

On our second hike, I decided to see how she handled some elevation. We headed up the West Tiger 3 trail toward the Talus Rock Trail, aiming for a 3.5-mile loop with 800 feet of elevation gain.

Question: What do you do if your body wants to start and stop all the time?

My hiking partner looks relieved to have finished most of the elevation gain. If you learn to pace yourself, you'll have a much more enjoyable time on the trail. — My hiking partner looks relieved to have finished most of the elevation gain. If you learn to pace yourself, you’ll have a much more enjoyable time on the trail.

Answer: Learn how to pace yourself. As soon as we shifted into traveling uphill she asked for a rest. Several minutes later she requested another. She asked why her thighs were burning. I explained that she was in her anaerobic zone, which couldn’t be sustained for longer than 1-2 minutes at a time.

Instead, we continued uphill at a slower pace that allowed her to travel without huffing and puffing. She sustained a more constant and comfortable rate without stopping every few minutes. A classic case of the tortoise beating the hare.

BONUS VIDEO: The Rest Step

Similarly, when climbers get above 8,500′ they often feel light-headed, dizzy, or nauseous. Using the rest step allows their legs to rest with each step so they, too, can keep going at a constant steady pace. Here is a brief video demonstrating this technique.

TAKEAWAY: Start-and-stop pacing is the quickest way to tire yourself out. I learned that the hard way on my first Rainier climb 30 years ago. Instead, find a pace that you can keep going for at least 30 minutes without stopping. That is your “endurance zone” pace for the day.

Ajax shuns the camera for this first Tiger Tuesdays group photo.

Tip 3: Hydrate

For week 3, we reversed the direction of our second hike. This time we warmed up on the Bus Trail, climbed the Section trail, and descended via the Nook Trail.

Question: How do you keep yourself from bonking on the trail?

Answer: If you start slow and pace yourself, another great strategy is to stay hydrated. On our first two hikes, my partner chose to drink in the car before and after the hike. On the third, I suggested she bring a water bottle so she could drink on the trail.

Ajax and I explored Tiger soon after a health scare in 2021. Nothing keeps me from the rejuvenating solace of the woods.

The result? Increased stamina and increased performance. Certainly, her body is adapting to the hiking after three weeks. But it also could more efficiently deliver blood and nutrients to the working muscles. In week four she’s going to bring a few snacks. As her body adapts to the distance, elevation, and in time, lightweight, she’ll see carryover into other realms of her life.

TAKEAWAY: Hydration and fuel are key to performance for any outing longer than about 90 minutes. If you feel like you “bonk” on the trail and you’re not carrying water or food, try it. You might see amazing results.

Overcome Overwhelm: How to Inch Forward

Last Monday I felt overwhelmed by a new health diagnosis. I sent my accountability partner one intention for the week: “To get by.” I cried. I journaled. And I reminded myself that this, too, shall pass, like every other physical challenge I’ve ever confronted. Three days later, I updated her with, “Still standing. Here are all the things I accomplished this week.” By removing every expectation except self-care, I was able to shrink the feeling of extreme stress. Doing so allowed me to inch forward until I felt closer to normal. Below are some strategies you can use to overcome overwhelm.

Feel like nothing is going to be left of you once you get out from under the weight of the world? Want to overcome overwhelm? There is hope.

What is Overwhelm?

Someone who is overwhelmed feels incapable of doing anything. They become “deer in the headlights.” Overwhelmed is the desire to bury your head in the sand. Draw the covers over your head and never come out. Watch silly cat videos because you have no bandwidth for anything harder. It comes from feeling like we have to do EVERYTHING. RIGHT NOW. PERFECTLY. Says who?

What if we gave up the need to control everything in our lives?

Brene Brown, researcher and author of many wonderful books on shame and vulnerability, writes that there is a huge difference between overwhelm and stress. While overwhelm shuts us down, we can usually handle stress. Stress manifests itself as an internal or external pressure to do something. Feeling overwhelmed means we are incapable of doing anything. Too much stress–without effective ways of handling it–often leads to overwhelm.

What are some ways you can prevent overwhelm?

When your only option feels like crawling under a rock, take massive care of yourself. Sleep. Hug a friend. Cry. Then pick ONE THING that will help you move forward again. You can do this.

Know Thyself

Joan Baez is quoted as saying that action is the antidote to despair. Likewise with overwhelm. By taking one tiny step forward, we prevent overwhelm from stopping us in our tracks. In December 2021, I discussed the power of doing one thing to prevent overwhelm.

Another useful strategy is to identify your values, identity, strengths, and desires and review them often when faced with tough decisions. Unsure what you value? Try this worksheet.

An assessment you may find helpful is the Big Five Personality Traits. Unlike other personality tests such as the Myers Briggs Type Indicator, this one is backed by modern research and data analysis and is considered more accurate than older tests.

It uses 100 questions to assess your scores in five areas: Openness, Conscientiousness, Extraversion, Agreeableness, and Neuroticism. (A helpful way to remember them is with the acronym OCEAN). You can take the free assessment here.

he Big Five Personality Traits test suggests that extroverted people are happier. That doesn't mean introverts can't find joy, just that joy comes from solitude rather than parties and crowds. — The Big Five Personality Traits test suggests that extroverted people are happier. That doesn’t mean introverts can’t find joy, just that joy comes from solitude rather than parties and crowds.

An example of how knowing myself better helps me reduce overwhelm: I test as introverted and high in agreeableness. I loathe confrontation. By working hard to develop skills around sticking up for myself, I can prevent future problems that might stem from hot debates I know I can never win. Similarly, knowing that my husband is an extrovert, I can choose to join him at smaller social engagements to prevent overwhelm.

TRY THIS: After completing the MBTI or Personality Traits assessment, think about how knowing more about your deep-rooted personality traits might help you make choices that support you.

Overcome Overwhelm: A Mile Wide, an Inch Deep

My husband asked if I’d heard the saying that fear is a”mile wide and an inch deep.” Edgar Nye first coined the phrase, but he was talking about the Platte River. It applies to overwhelm, as well. After my recent health diagnosis on Monday, I shut down for most of the afternoon.

Fortunately, I had a hike with a friend planned for the next morning. Nothing provides balm for my soul quite like a visit to the mountains.

Hiking with Ajax and a friend helped me reframe my story. I got this. Thanks, Mother Nature.

Following that hike, I faced another medical appointment and classes I wouldn’t have had the bandwidth to face the day before. Did I move through the five stages of grief (ending at acceptance) that quickly? No.

I reframed my story, another technique I wrote about on Jan. 17, 2022. I saw the possible benefits of the new diagnosis as potentially curing another problem I’ve faced for two years. But I had to come to terms with the new information to move forward.

TRY THIS: Think of a situation where you felt shut down. What single step might you take, next time, to pull yourself out of it?

Checklist to Overcome Overwhelm

Once you take any tiny step, you build forward momentum. You overcome overwhelm with action. You won’t drown in an inch of water unless you believe with all your heart that you will. Likewise, if you have confidence that you will find a way forward, you will. What you focus on grows. If you focus on the negative, you will attract more negatives. If you seek the positives, you will find more to support you.

Here are more ideas that might help.

Identify what, specifically, feels overwhelming right now. Journal about it.
Break big goals into smaller steps. Identify ONE and only one thing to do today. If you finish that one, you might find yourself naturally doing another but do not put pressure on yourself.
Differentiate between urgent and important tasks. Make sure you are doing the most important thing today.
Establish a routine to create order and reduce stress.
Delegate tasks to others so you don’t have to do everything yourself. Learn how to say no.
Move. Whether in the mountains or the city, moving will remind you of the importance of taking action.
Create a list of wins, ANYTHING that shows forward progress.

100% of the time when I get overwhelmed, I plan to get out in nature just as soon as I possibly can. For me, nothing heals like a hike in the woods. — Anytime I get overwhelmed, I plan a trip to the mountains as soon as I can. Nothing resets my spirit like connecting with nature.

Overcome Overwhelm: A Few Final Thoughts

No matter what your situation is, as long as you have hope that things will improve, you can overcome overwhelm and move forward. Here are some takeaways for you to try.

Celebrate Small Wins

By taking tiny steps, you build forward momentum. One day that may mean sitting outside in the backyard watching the birds. Getting out of bed to feed your pets. Putting the Twinkies back on the shelf and buying a package of Rotisserie chicken instead. But each of those is a win. And no win is too small.

Acknowledge that Small Wins Lead to Big Wins

I use this example all. the. time. What took me a full 2 weeks in July 2021 – coming up with a blog post to launch into the universe — has become a routine process I do consistently, every week. That one blog post has grown to an entire body – 127 to be exact – of “get unstuck” wisdom I gladly share with my clients and readers. And I refer back to it often as my “Owner’s Manual.”

When your world feels like it is toppling all around you, ground yourself in what you still have. You are, after all, still alive. That's something to be grateful for. — When your world feels like it has toppled all around you, ground yourself in gratitude. After all, you’re still here.

Use Self-reflection to Understand What’s Causing the Feeling

Recognize your progress, no matter how small. Keep taking steps forward, a little at a time. You never know where they might lead you. Record your steps. Make note of what you still have. Write down what you’re grateful for. And get curious about what caused your feelings so you can change the outcome next time.

If you found this article helpful, please share a comment. I love to hear from readers.

Box Breathing: How To Use It to Manage Anxiety

Box breathing, also known as square breathing, is a powerful technique for managing anxiety. I first introduced it on my blog in December of 2022. Since then, I’ve shared it with coaching clients. It can be quite simple to pause, take a few moments, and calm ourselves whenever we’re stressed. The key is to know the technique and practice it. If you struggle with being anxious, stressed, fearful, or nervous, try it for yourself by following our YouTube video on box breathing. You can also read more about it.

Coach Court shares Box Breathing Minute from our Thrive Clues YouTube channel.

Notice and Name

As you try the box breathing technique demonstrated above in our box breathing video, notice what you feel. Perhaps you feel a shift in mental clarity. Or physical relaxation, including loosening the shoulders or an urge to do some neck rolls. Maybe you feel increased safety or comfort.

If not, remember that mastering any new skill takes practice and repetition. For future practice, try making the exhale take 6 counts instead of 4. Longer exhales are especially helpful for the vagal nerve.

If you did feel something shifted, congratulations! You’ve just learned a powerful tool for resetting yourself whenever you feel anxious.

I may not always have time to get out to my happy place in the mountains. But I always have time for box breathing. Olallie Lake as seen from the trail to Rainbow and Island Lakes.

How Box Breathing Regulates Our Stress Response

Why is Box Breathing so effective? It helps regulate the body’s stress response in several ways.

Encourages Deep Breathing

Box breathing shifts us from a sympathetic (i.e. fight, flight, freeze, or flee) to a parasympathetic (rest and digest) state. We evolved with both. In today’s society, many of us have chronic stress. Try reminding yourself that there is no tiger in the room, no fire to put out, no mammoth at your doorstep.

Deep box breathing increases the supply of oxygen to our brain and stimulates the parasympathetic nervous system, which promotes calmness. We are in a much better position to make important decisions when we are calm. We also are much easier to get along with!

A tarn on the way from Snow Lake to Gem Lake.

Focuses the Mind

Focusing on the simple act of counting helps distract us from anxious thoughts. Counting to four (on the inhale, hold, exhale, and hold, four times for each) provides a simple meditation practice that only takes a few minutes, is free, and is available to everyone at any time.

Such mental focus can quiet the mind, offering a much-needed break from stressors. It therefore helps to reduce our anxiety. It also produces harmony between the mind and body, leading to inner calm as you become more present and engaged with what your body is feeling.

Ajax shows intense mental focus as he checks out something on the other side of the lake.

Finally, practicing box breathing can reduce the production of stress hormones like cortisol, fostering relaxation and reducing anxiety levels.

Box Breathing Improves Physiological Functions

In addition to lowering our blood pressure and providing an immediate sense of calm, box breathing also improves the balance of oxygen and carbon dioxide in the blood. Why is this balance so important? Chat GPT helped me understand two situations that could happen when we are no longer in balance.

Prevent getting caught in a fog. Learn how to control and regulate your breathing to prevent hyperventilation and hypoventilation.

Hyperventilation (Excess Oxygen, Reduced Carbon Dioxide)

During hyperventilation, you breathe out carbon dioxide faster than your body produces it. This leads to a decrease in carbon dioxide levels in the blood, a condition known as hypocapnia. Symptoms include light-headedness, dizziness, shortness of breath, and sometimes tingling in the hands and feet.

Hypocapnia can lead to a constriction of the blood vessels that supply blood to the brain, reducing oxygen delivery to the brain despite high oxygen levels in the blood. This can cause fainting or anxiety symptoms.

The next time you are hyperventilating or feel so angry you could punch a hole in the wall, stop to take some deep box breaths, and see if you can get your blood oxygen levels back in balance.

Smelling or cultivating flowers is another way to calm yourself. This amaryllis was a gift from a client and it's been beautiful to watch bloom. — Smelling or cultivating flowers is another way to calm yourself. This amaryllis was a gift from a client and it’s been beautiful to watch bloom.

Hypoventilation (Reduced Oxygen, Excess Carbon Dioxide)

The reverse, hypoventilation, occurs when breathing is too shallow or too slow, leading to an increase in carbon dioxide because it’s not being expelled at a normal rate. This can lead to hypercapnia, an excessive buildup of carbon dioxide in the blood.

Symptoms include confusion, fatigue, headaches, shortness of breath, and flushed skin. In severe cases, hypercapnia can lead to respiratory acidosis, where the blood becomes too acidic, which can be life-threatening if not treated.

One of the advantages of knowing how to perform pressure breathing at altitude, which we’ll share in a future post, is to expel that built-up carbon dioxide to make more room for more oxygen.

Lakes, rivers, and streams provide the perfect antidote to stress for me. But when I am unable to get to the mountains, I rely on other stress management techniques. Box breathing is one of them.

Box Breathing Takeaways

In summary, if you are looking for a way to help manage stress and anxiety, explore box breathing. You can do it multiple times a day. It is free and readily accessible to everyone. And it is easy to learn. Try the video above and see how it works for you.

And if you’d like to share your experience, please comment below. I love hearing from readers and your comments might help others. Breathe deeply. Breathe well. And keep breathing.