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  • Writer's pictureDr. Francis Battisti & Dr. Helen Battisti

The Zone - Volume 39

Breathing is something that we do automatically, usually without thought, that is fundamental to our existence. Our breathing can provide us with increased insight into how we are feeling and experiencing the world. Breathing is the art of inhalation and exhalation, ideally done in a rhythmic fashion, and has a profound effect both on the body and mind. As we continue to find ourselves in the midst of the chaos of both the pandemic and the season, we may find that we are in a position of “holding-on” and holding our breath to get through this time. Much like holding your breath while exercising, doing sit-ups or push-ups, you may believe that this is necessary to complete them. However, in reality, holding your breath is depriving your muscles with much needed oxygen. On the other hand, as with pain management, breathing practices can calm the nervous system and influence how your body and mind react to the pain both physically and psychologically. In a popular movie aired during this time of year, It’s a Wonderful Life in 1946, we find the main character George Bailey overwhelmed by the world and trying to “hold-on.” George believes he is responsible for all that has gone wrong and that his life has had no meaning. Only when he lets go, and begins to breath, does he begin to see what his community would have been like without him. Breathing begins with inhaling but can’t be accomplished without letting go and exhaling. There are a number of relaxation technique videos on YouTube that are helpful in learning these techniques. The paraDocs’ diaphragmatic breathing video can be found at, on the Battisti Management Affiliates YouTube channel.

Please enjoy and relax.


Key Takeaways

  • Breathing can enhance our quality of life.

  • In order to keep breathing, we need to “let-go."

  • Learning new techniques of breathing can improve our life.

Best Practices

  • Learn and practice diaphragmatic breathing techniques.

  • Breath through difficult situations.

  • Be aware of your breathing.

Things to Limit

  • Holding our breath.

  • Trying to control “it all.”

  • Not taking care of ourselves.


Quote of the Week “Inhale, then exhale. That’s how you will get through it.” Unknown


Becoming more aware of how important the quality of our breathing is to the quality of our life can assist us to better navigate the chaos of the present moment in time and beyond. Taking the time to learn new breathing techniques is a great gift to give ourselves. Be well, The paraDocs

Check our Welcome Greeting on YouTube

The paraDocs are Dr. Francis L. Battisti, PhD, Psychotherapist, Distinguished Psychology Professor and former Executive V.P and Chief Academic Officer and Dr. Helen E. Battisti PhD, RDN, CDN, Chief Nutrition Officer at SpNOD, Health Promotion Specialist, Research and Clinical Registered Dietitian Nutritionist and former Assistant Professor.

We have developed "The ZONE", because that is exactly where you want to be during this pandemic. A place of focused attention to doing exactly what needs to be done to get you to where you need to be. The purpose of The Zone is to provide a nationally distributed weekly mental-health and nutrition tip-sheet during times of change.

If you would like to get copies of The ZONE that you may have missed or if you know someone that would like to start receiving The ZONE, please signup today... It's free and you can unsubscribe anytime.

Permission is given to share with others.

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