Method

Three harmonious steps.

 

1. Go wild.

The first piece in my practice is to connect with nature. I’m lucky that I can just run out my front door and into the woods. I encourage you to find tree lined dirt paths to run along. Green exercise and forest bathing aren’t new concepts; there is ample scientific evidence to show that being in nature is a quick passageway to rid anxiety and experience overall happiness. It entices you to disconnect and use all your senses. Naturally, it’s better on your body—less repetitive stress than running on streets.

Even if the only nature is a tree lined street, go there. Go as wild as you can!

2. Breathe.

If you’re into yoga or meditation you already understand the power of breathwork.

Not breathing well while running is obviously not sustainable! My method is to breathe in sync with my stride. I inhale every 2 steps, exhale every 2 steps. The best running stride is the one that comes natural to you, so play around with this to find what works for you. It’s important to get breathing ‘right’—work on this for as long as needed until it becomes automatic.

Read more about my breathwork approach, below.

3. Mantra.

It all comes together in this step. Once you have your breathwork down and it is completely natural and in sync with your footsteps, it’s time to start experimenting with adding a mantra. What do you need more of? It may be that you just need help getting up that hill or to keep going.

Read more about adding a mantra, below.

More on Breathwork.

Syncing breath to footsteps is the most important piece in my method. This quick illustration demonstrates how footsteps and breath work in sync. Inhale every 2 steps, exhale every 2 steps. Or, whatever works best for you. The point is your breath and feet are in sync. I also tend to breathe through my nose and mouth on the inhale and out my mouth on the exhale. The faster you run, the faster your breath, and so on. Finding this rhythm is essential. Take the time needed for this to become automatic.

Add a mantra.

Once your breathwork is completely automatic and in sync with your footsteps, layer in a mantra. I recommend starting with something as simple as, ‘I can do this’. The mantra is in sync with your footsteps and breath. Play around with this. Think about what you need. Be intentional. It doesn’t matter if the mantra has unequal syllables, or if it has more than 4—only you hear it! Say what you need.

I can do this. I am so brave. I am wor-thy.

Repeat, repeat, repeat.

This + breath + hearing your footsteps = * Magic*

 

You’ve jotted down your intention and now you’re out the door and running. YAY! The first step is the hardest. Relax into it. Be grateful that you can run. Be proud that you are running. Take a few deep breaths, smell the air, while naturally finding your stride and assessing how your body is feeling. Smile. Really—smile. Look around, notice things around you and let your mind wander for a while. When you’re ready, focus on breathing in sync with your feet, and ask/activate your mind to find the answers you’re looking for today. You can do this!