California Lawyers Wellness Walking Challenge Resources

Congratulations on the start of your Walking the California Coast Challenge.

Below are audio, video, and text resources to assist you in competing your walking challenge.

Download:

CALIFORNIA LAWYERS ASSOCIATION - Benefits of Walking (31-page pdf file)
Walking Inspiration Newsletter Issue #10

Learn More:

My Virtual Walk Around the United States (Post)
Walking for Health and Fitness Blog Post #1
29 Things to do While Walking (Post)
21 Walking Safety Tips | Walking Inspiration | Weekly Walking Tips and Inspiration | Show 16 (Vide0)

Download the Audio Tracks:

CLA-Power of Your Breath - Guided (15-Minute)
CLA-Power of Your Breath - Music Only (15-Minute)

Walking and Breathing

The act of walking is as natural as breathing. Breathing is something we can control and regulate. It is a useful tool for achieving a relaxed and clear state of mind.

To Breathe Properly, You Need to:

•Breathe deeply into your abdomen, not just your chest.

•Breathing exercises should be deep, slow, rhythmic, and in through the nose, out through the mouth.

•The most important part of deep breathing is to regulate your breaths.

I use an odd number pattern to my breathing routine. The pattern is based on the number of steps you choose to count. The idea is that by using an odd number, the cycle will repeat itself on the opposite foot each time.

Odd Number Breathing Pattern:

•Begin by inhaling through your nose thereby expanding the belly for 4 steps

•Then, exhale through your mouth, for 3 steps (pulling your abs in)

•Repeat the cycle 4 in, 3 out

•The cycle is 7 steps (an odd number).

•The next cycle begins on the opposite foot.

•Adjust the pattern as you see fit, but always use an odd number with the inhale 1 step more than the exhale.

Going forward, if you need to shorten the count - especially if breathing gets heavier with more exertion - just change to 5 steps; 3 steps inhale, 2 steps exhale.

When we use the Odd Number Breathing Cycle, the cycle alternates the start point (or foot we land on) with each cycle of breathing.

Walk on,
Frank S. Ring