How does stress affect us, and how do we manage it

The "One Breath, One Pushup, One Squat" Technique

How to stress less? The "One Breath, One Pushup, One Squat" technique combines mindful breathing with simple physical movements. In this practice, each push-up and squat are paired with a deep breath, helping to reduce stress, increase focus, and enhance physical fitness.

Yuri Minski, a Vision Strategy Coach, Health Advisor, with over 20 years of experience in martial arts, introduces a simple yet highly effective technique in this chapter that you won't want to miss.

What is the Technique?

The "One Breath, One Pushup, One Squat" technique is a simple yet powerful practice designed to help individuals handle stress and improve physical and mental well-being. The low stress training involves performing one slow push-up over 10 or 15 seconds while breathing continuously and naturally throughout the entire movement. The same can be done with a squat or a variety of other movements. This rhythmic practice combines physical exercise with breath control, helping to ground the individual in the present moment while releasing tension. Focusing on one movement at a time promotes mindfulness and helps clear the mind of distractions. The technique is easy to incorporate into daily routines, making it an effective tool for reducing stress, improving focus, and enhancing physical fitness. The author explores this technique in greater detail in the book, Insights from Extraordinary Coaches, offering insights on using it for personal growth, stress reduction, and a balanced lifestyle.

It combines three elements that have a positive effect on the body and mind:

● One breath: deep, controlled breathing to calm the nervous system.

● One push-up: a physical activity that activates muscles and improves circulation.

● One sit-up: A movement that reduces tension and activates essential muscle groups.

Benefits of the Technique

The "One Breath, One Pushup, One Squat" approach offers many benefits to reduce stress levels and promote overall well-being within a brief time frame. Some of these include:

• Relief from Stress: Combining mindful breathing and movement stimulates the relaxation response, reducing stress hormones and promoting relaxation.
• Improved Concentration: Connecting with each breath and movement cleanses the mind, improving concentration and clarity.
• Boosted Energy: The physical activity involved boosts blood circulation, which provides an immediate energy boost and reduces feelings of fatigue.
• Greater Mindfulness: The exercise encourages being present at the moment, stopping the cycle of negative thinking, and re-establishing mental balance.
• Easy to Practice: Its simplicity makes it easy to implement throughout the day, anywhere in the house, office, or under stressful conditions.

These benefits render it an efficient way of managing stress, which shall be further expounded upon in the author's subsequent book.

Incorporating the Technique into Daily Life

To truly experience the benefits of the "One Breath, One Pushup, One Squat" technique, it’s essential to integrate it into your daily routine. Doing so can help make stress management a natural part of your day. Here’s how you can incorporate the technique effectively:

Creating a Routine

For maximum effect, add the technique to your daily schedule at different times to suit your needs:

• Every morning. Start your day with a few rounds of the technique to energize yourself and set a positive tone for the day ahead.
• At lunchtime. Use it as a quick recovery break to recharge, clear your mind, and reduce midday stress.
• Wind down before bed in the evening by practicing the technique to calm your mind and relax your body, which will help you sleep better.