Mindfulness & Music | #Health | #Thoughts

Breakaway Individual.com
Zy Marquiez
May 15, 2019

Today I did something I hadn’t done in a long time: I decided to do a full workout without my headphones on to be more Mindful.  Admittedly, it took a little getting used too, but it wasn’t so bad since I was reading most of the time.

Because I avoided using my Ipod, I was able to remain incredible focused and stay in the moment while working out, rather than just go through the workout as I nigh always do.  This allowed me to focus on my breath, my focus, and my thought process in a way that’s closer to what I would employ with poker than not.

When I find myself breathing deeply as much as possible, interjecting such deep breaths with 4×4 breath cycles where I breathe in for 4 seconds, hold my breath for 4 seconds, breathe out for 4 seconds and hold for 4 seconds, I end up being incredibly more focused, getting more oxygen, feeling more energized, and so on.

Al Lee & Don Campbell, authors of Perfect Breathing, explain the importance of a mindful breathing technique:

“This exercise, as simple and innocuous as it seems, is the most important exercise to master.  Once you have developed the habit of slow, deep breathing and your body remembers that this is the natural way to breathe, it will slowly become a part of everything that you do.  It will become your “secret weapon” when you need an extra burst of energy; it will become your rock when you are feeling emotional shattered; and it will become a peaceful, quiet refuge at times when you need sanctuary.”[1][Bold Emphasis Added].

This approach has never failed me, but it’s something that I need to stay focused on because its easy to fall into the bad habit of breathing with only partial lung capacity breathing in a shallow manner.

Breathing with only part of your lungs, as opposed to employing the entire real estate of your lung capacity, is incredibly limiting because only so much oxygen is going into your system, and as such you will not get the healing and energizing benefits that a full mindful approach will dictate.

For the most part, that was the extent of my early morning, just trying to focus on being mindful and so on.  Now to the afternoon.

After receiving a package today that I was waiting for a while, it reminded me that that I needed to give a friend a letter of recommendation.  Because of this I had to drive elsewhere.  This is crucial only in that when I am driving, I am usually nigh always listening to music or documentaries on my way to whatever locale it is I am going too.  Today I decided that I would follow what I did in the morning and forgo the music.  In fact, I didn’t even bring my Ipod because I know myself, and I knew that I would probably want to listen to music or something else eventually.  This made the drive not only enjoyable, but I was able to think about a lot of things.

When my mind is engaged while listening to music, it’s rare that I think about things in a mindful way.  Yes, I myself, just like everyone else, can think while listening to music, but the thoughts aren’t as logical, or as thought-out, or thoughtful as when there’s no music, nor lyrics, each of which can be incredibly distracting, and when combined, are downright disrupting for thought.  Of the 700+ tracks on my Ipod, there’s two, maybe three songs that I have no problem employing a mindful approach with.  Still though, nothing beats the ability to think clearly when your mind is going at a mile per minute with no end in sight.

These thoughts are shared for consideration when individuals are going about their day and perhaps are having trouble slowing down, focusing, and so on.  It’s not something that cost anything, but the net benefits can be quite significant once one’s mind is fully engaged.


[1] Al Lee & Don Campbell, Perfect Breathing, pg. 12-13.

Suggested Reading:

Have You Ever Walked On The Moon?
Never Underestimate The Power Of Imagination, The Power Of Dropping Seeds
The Artist & The Trance Of Inspiration
Stranger On The Moon
The Spectrum Of Balance
Wings Are Made To Fly, Seeds Are Made To Grow
Taking That First Step Towards A New Journey
Breakaway Individuals Throughout History: The Individuals, The Trailblazers & You
Why A Sound Mindset Is Crucial: The Light Side Of Mindset Vs. The Dark Side Of Mindset
Mindset Mindset Mindset!
A Sound Mindset Amidst The Obstacles Of Life
Mindwaves & Mindfulness
Modern Misteps Meet Mindfulness
Mindfulness & Zoning Out
How TV Robs You Of Your Life
How You Deposit A Truckload Of Black Pearls Into An Emotional Bank Account
How Are Your (Emotional) Bank Accounts Doing?
Emotional Bank Accounts: Investing In Yourself
Emotional Bank Accounts: Withdraw Withdraw Withdraw!
Emotional Bank Accounts: Mutual Funds
Emotional Bank Accounts: Trust
Emotional Bank Accounts: Dividends
Emotional Bank Accounts: Large Scale Withdraws
Emotional Bank Accounts: Deposits & Withdraws
Emotional Bank Accounts: Mutual Investments
Emotional Bank Accounts: Interest Rates
Emotional Bank Accounts: Gems Gems Gems, Babies Everywhere!
Emotional Bank Accounts: I Call Your 7 Cents & Raise You A Dollar
Emotional Bank Accounts: Account Closures
Emotional Bank Accounts: Anonymous Donations
Emotional Bank Accounts: Executive Decisions
How You Deposit A Truckload Of Black Pearls Into An Emotional Bank Account
How Are Your (Emotional) Bank Accounts Doing?
Poker & Life: Pulling The Friend’s Card
Poker & Life: The Comfort Card
Poker & Life: Pulling The Mask Card
Imagination Unleashed
The Inherent Power Of Curiosity
A 7 Cent Investment Into An Emotional Bank Account To Convert A Hater?
What Do You Find Inspiring?
Poker FlashBack: Swimming With Sharks, Swimming With Whales
Imagination Rises Out Of The Jaws Of Defeat
What’s Your Story?
Infusing Energy Into The Individual
You The Individual Are Author Of Your Own Journey, Of Your Own Destiny
Harry Potter Fans Trash Talk?  Say WHAT?!
Consciously Creating The Road Of Change, The World Of Tomorrow
What Are Your Personal Defaults?
A World Of Grays
Mindfulness, Loss & Friendship
The Opening Salvo, The First Minute
The Seeds Of Today, The World Of Tomorrow
Assumptions Are Mother Of All F@!$ Ups
Piercing Perspectives #1: Taking Things For Granted | Health & Mindset
Piercing Perspectives #2: You The Individual Are Extraordinary
Piercing Perspectives #3: The Divide & Conquer Left Right Paradigm
Piercing Perspectives #4: Poker As A Mirror For Life
The Individual, The Foundation Of Society

Dr. Mercola Interviews Belisa Vranich About Breathing

Source: Mercola
Dr. Mercola
April 10, 2019

Natural health expert and Mercola.com founder Dr. Joseph Mercola interviews Dr. Belisa Vranich, a clinical psychologist and author of “Breathe,” about a breathing program she developed that can help improve your physical and mental health in a short amount of time. To read health articles, visit Mercola.com.


#Book Review: Perfect Breathing by Al Lee & Don Campbell | #SmartReads

Zy Marquiez
April 9, 2019

Perfect Breathing by Al Lee & Don Campbell is an indispensable resource for individuals seeking to learn the intricacies of what the ‘perfect breath’ entails.

For me, the notion of ‘perfect breathing’ was rather intriguing at first blush for a variety of reasons.  Conversely, the deeper one delves within the pages of this book, the easier it was to see the various ways individuals can end up carrying out imperfect breathing.

As the authors note:

During times of stress – and that can be anything from lack of sleep, screaming kids, or a bad day at work to physical confrontations, overwork, or being chased by lions – we become shallow chest breathers.  Chest breathing stimulates the sympathetic nervous system’s fight-or-flight response, a response we’ll speak of often.  It makes the body react as if it’s in a state of emergency and produces a buildup of stress-related chemicals such as adrenaline and lactic acid.  Researchers have found that prolonged shallow, rapid breathing – while necessary to protect us from immediate danger – can make us feel chronically anxious, fatigued, or disoriented.  Shallow breathing also contributes to stress-related and stress-affected disorders such as PMS, menstrual cramps, headaches, migraines, insomnia, high blood pressure, asthma, back pain, and allergies.”[1][Bold Emphasis Added]

That passage resonated with me quite profoundly because the stress of a particular disease, shallow breathing plagued me for most of my adult life, and I didn’t even notice it.  Something else that bothered me often as well was holding my breath unknowingly in times of stress and/or fear, though this one issue I’ve overcome or the most part.

Fortuitously, the book also provides a kaleidoscope of breathing exercises that can help an individual breathe optimally.

Another small gem of information that’s shared by the authors regards one of the exercises suggested to tackle stress.  The authors suggest inhaling for two seconds, holding your breath for one second, exhaling for 2 seconds, and holding your breath for one second, and repeating as needed (we’ll call this the 2-1-2-1 breathing technique).    This technique has been used by me for years now, while alternating with the next one.

This was used in tandem with a modified  4-4-4-4 breathing technique which was based on the suggestion of Lt. Col. Dave Grossman, in his book On Combat.  Both breathing techniques help me greatly, except the later one helps me slow down not only my breath, but also helps slow down my mind a lot more which aids me personally in a variety of circumstances.  The circumstance I am undergoing will dictate what feels right at the time for me.

In any case, as the authors note about the 2-1-2-1 breathing technique:

“This exercise, as simple and innocuous as it seems, is the most important exercise to master.  Once you have developed the habit of slow, deep breathing and your body remembers that this is the natural way to breathe, it will slowly become a part of everything that you do.  It will become your “secret weapon” when you need an extra burst of energy; it will become your rock when you are feeling emotional shattered; and it will become a peaceful, quiet refuge at times when you need sanctuary.”[2][Bold Emphasis Added].

As someone who’s used this technique and others several times daily, the benefits have been quite significant for myself as well as those friends of mine who also chose to use it.

The authors also showcase at least a few dozen references to studies conducted in respect to breathing, stress, and various other physiological issues, which only helps buttress the main point of the book: how you breath matters.

In its totality, this book is a masterpiece in the art of breathing, and it should be highly considered by everyone, particularly those experiencing stress regularly, or disease.  Either way, the book has enough information for any individual to take advantage of this book.  And the best part about the book is that the advice advocated – everything that revolves around breathing – is free and easy to follow.


[1] Al Lee & Don Campbell, Perfect Breathing, pg. 12-13.
[2] Ibid., pg. 53.

Suggested Reading & Viewing:

A Mind Of Your Own – The Truth About Depression & How Women Can Heal Their Bodies To Reclaim Their Lives by Dr. Kelly Brogan M.D. & Kristin Loberg
Eat To Beat Disease – Food’s Medicinal Qualities by Catherine Frompovich
Toxic Psychiatry by Dr. Peter Breggin M.D.
Cancer Is Serious Business – Burzynski [Documentary]
The World According To Monsanto [Documentary]
Thimerosal – Let The Science Speak – The Evidence Supporting The Immediate Removal Of Mercury – A Known Neurotoxin – From Vaccines by Robert F. Kennedy, Jr.

If you find value in this information, you are implored to please share it.  This article is free and open source.  All individuals have permission to republish this article under a Creative Commons license with attribution to Zy Marquiez and  BreakawayIndividual.com

About The Author:

Zy Marquiez is an avid book reviewer, inquirer, an open-minded skeptic, yogi, and freelance writer who aims at empowering individuals while also studying and regularly mirroring subjects like Consciousness, Education, Creativity, The Individual, Ancient History & Ancient Civilizations, Forbidden Archaeology, Big Pharma, Alternative Health, Space, Geoengineering, Social Engineering, Propaganda, and much more.