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'Take a deep breath': Here's why, for some people, this is terrible advice.

The field of trauma treatment is rapidly growing, which means that, as a trauma-informed strength coach, I spend a lot of time studying different clinical approaches. And as I do, I witness countless yoga teachers, therapists, somatic therapists, massage therapists, and physical therapists telling the stressed out to take a nice deep breath to get grounded.

To this I say: STOP!  Please stop telling folks to "take a deep breath."

On the surface, it makes a lot of sense to tell people to take a deep breath. We commonly think of deep breathing as a way to slow down time, our breath, and ultimately our autonomic nervous system.


But guess what ? Lots of people with chronic stress, post-traumatic stress disorder, or complex post-traumatic stress disorder will find this act at best, damn near impossible, and at worst, triggering.

If you live with chronic stress or trauma, there is a good chance that you experience constriction in your primary breathing muscle  (the diaphragm).

The diaphragm is a muscle beneath your ribcage that contracts and flattens out to fill your lungs with air. As you exhale, it relaxes and expands upward. When we are breathing at rest, it should handle most of the work.

Working in conjunction with the diaphragm is a whole set of secondary breathing muscles  —  your intercostals, scalenes, sternocleidomastoids, pecs minor, and abs.

[rebelmouse-image 19534441 dam="1" original_size="550x400" caption="Muscles of respiration. Image via Physiopedia." expand=1]Muscles of respiration. Image via Physiopedia.

These muscles are of your neck, chest, and belly. And theoretically, when you are at rest, they are too. Even when you are working hard in a sympathetic state, they are only handling some of the load.

But if you live with chronic stress or trauma, these muscles are often overused, and your diaphragm does almost none of the work.

Imagine you are hiking and you see a bear or some other predator you find threatening. Sense into your body. What does it feel like? What are your muscles doing? It is likely your whole trunk is constricted. This is a life-or-death situation, and your limbic system has taken the reins and is going to do its damnedest to save you with some defensive mobilization or immobilization.

Now imagine that you are running late for a very important meeting, and you are stuck in traffic or on a stopped subway train without cell service. You are going to miss something very important and have no way to let the others know. Sense into your body. What is your breathing like, and where are you breathing from? Is any air making it into your belly? Probably not. Your whole trunk is constricted even though this is not a life-and-death situation  —  it is just very stressful.

In both cases  —  actual life or death and perceived life or death  —  you braced.

And even when the bear runs off and the train starts to move again, your diaphragm will probably still be constricted with the lingering stress. Many of us don’t realize that we have not relaxed our diaphragms and that we are always bracing our primary breathing muscle to some extent.

I work as a beginning strength coach with the general population in New York City, and I can tell you that for the most part, New Yorkers are a bunch of chest-breathers hustling and living in a very stimulating environment. It is common for people living with trauma, or simply with a lot of stress, to be stuck in a defensive state  —  fight or flight. Their trunks are always bracing just a little, and that diaphragm rarely gets the chance to move.

What happens to muscles that have not been moved? That’s right  —  they get stiff and eventually weak. It does not feel good when you become keenly aware that your muscles are stiff and weak.

Telling a constricted (stressed) person to take a deep breath invites them to realize just how tight everything is inside.

For some people that may be okay, but for others  (like me!)  it can feel terrifying. It can feel claustrophobic, suffocating, and absolutely triggering. Deep breaths are a goal for folks like us  —  not the starting place.

The good news is that there are countless alternatives to get grounded, present, and mindful of the body that don't involve the breath. Here are a few to get you started:

1. Focus on a part of the body that feels neutral.

Put your attention there. Neutrality is often found in places like the hands or the seat. People might feel funny about the fact that it's their butt that feels good, but it often does. Get grounded by feeling into a part of your body that feels supported and easy, rather than going straight for the center.

When I began to incorporate mindfulness meditation into my own treatment, I realized that the only place that felt safe to focus on was my hands. So that's where I started.

2. Name five things.

For some folks, turning inward at all is dysregulating. Suddenly becoming aware of your state can be quite jarring at times. For clients who cannot ground by looking inward, I ask them to become situated and present by looking around and naming five blue things, five red things, and five yellow things. It gets people to closely look at their environment and keeps their prefrontal cortex turned on as opposed to triggering an emotionally reactive limbic response.

3. Listen to sounds near and far.

If I am encouraging someone to turn inward, I will ask the person to first listen for sounds far away  —  people talking outside, wind, cars  —  and then closer sounds like water running through the pipes or cooking sounds in the kitchen, and then even sounds from inside of that person’s own body. If I am trying to bring someone’s awareness back outside of the body, I encourage the same process but in reverse  —  starting nearby and opening up to sounds far away.

4. Follow the breath rather than trying to control it.

If breath is the main driver of your practice, like in yoga or certain mindfulness meditation practices, you can follow the breath without manipulation. By being behind the breath (following it), the constriction can feel less stifling than being on top of it (focusing on it). But please keep in mind that for some people, following or focusing on the breath is a goal to be worked toward, not a tool to be employed right in that moment.

Yes, after years of diaphragmatic breathing, I can take a deep breath without panicking. But it took work.

On behalf of the constricted breathers who panic when they notice their constriction, I am going to ask you to not start with the breath when working with trauma. Get creative or use the tools I listed above, but start somewhere safer, possibly outside of the body completely.

This story is excerpted from an article that originally appeared on Medium and is reprinted here with permission.

Duran Duran lead singer Simon LeBon poses with a young fan

Imagine this: you're a fourth grade language arts teacher in Dallas, and like many Gen X-ers, your obsession with Duran Duran never waned. So much so that you still have dolls of each member of the band in the classroom and, according to Austin Wood's article for the Lake Highlands Advocate, even an old telephone in case (lead singer) "Simon LeBon calls."

This describes Miriam Osborne, a fourth grade teacher at White Rock Elementary in the Lake Highlands district of Dallas, Texas. Wood shares in "White Rock E.S. student, inspired by teacher, meets Simon LeBon" that one of Osborne's students, 10-year-old Ava Meyers, was getting an early pickup for Christmas break, as her family was heading to the U.K. for a holiday wedding. As they were saying their goodbyes in the hallway, Osborne kiddingly said to Meyers, "Find Duran Duran."

gif of Duran Duran performingDuran Duran 80S GIFGiphy


Cut to: Ava and her family, including her mom Zahara, fly across the pond to find themselves in the Putney neighborhood of London. After a day of sightseeing, Zahara shares, "I was just Googling things to do in Putney, and the first thing that popped up was 'Simon Le Bon lives in Putney from Duran Duran.'”

Zahara did a little sleuthing and found Simon's house, thinking perhaps a Christmas stroll by the home would be exciting. But, according to the article, Ava felt they could do better. She and "an 83-year-old relative named Nick, who apparently has courage in droves, went to the door and tried a knock. Zahara was initially hesitant but assumed Le Bon would be away on vacation, so she figured it was harmless. Le Bon’s son-in-law answered, his wife came to the door next, and following a few moments of getting pitched the idea by Nick, agreed to get her husband 'because it was Christmas.'"

And just like that, Simon LeBon appeared in the doorway. He warmly greeted Ava and her family and even took pictures. "It was just crazy," Ava exclaimed.

But possibly more excited was Miriam Osborne, back in the States. She proudly shared the photo (which had been texted to her) with many of her friends and even encouraged Ava to recount the story to her classmates when they returned from the break. Wood shares, "Osborne’s connection to the band goes back to her childhood in El Paso in the ’80s. As the daughter of a Syrian immigrant, she says she had trouble fitting in and finding an identity. Some days, she and her brothers would travel across town to get records from a British record store."

Miriam explains she used her babysitting money to buy her first Duran Duran record. "And so I had been a fan, literally, for 43 years—my entire lifetime."

gif of Simon LeBonDuran Duran GIFGiphy

Osborne's love of Duran Duran, and many '80s bands in general, nostalgically connects her to a throughline for her life that she tries to impart onto the students as well. "Music is a connector, and it connected me to a world that I didn’t always fit in as a child. It helped me find people who I still love to this day, and it’s a big part of this classroom with me and the students I teach, because everybody has a story, and there’s something really incredible about hearing something and it taking you to a happy moment."

As for Ava? She's now taking guitar lessons. And perhaps one day, she can become so famous and inspirational, a teacher sends a student off to find her on a Christmas vacation in the future.

Pets

Dog has adorably surprised reaction after owner dresses up as his favorite stuffed toy

Mr. Quackers stopped by for a visit and it was almost too much for Charlie to handle.

Charlie the golden retriever got to experience a life-sized Mr. Quackers and it was sheer joy.

The first thing you need to know about Charlie the golden retriever is that he loves Mr. Quackers. Mr. Quackers is Charlie's stuffed yellow duck. Charlie carries him around everywhere, he loves him so. Anyone who's had a dog with a favorite stuffy knows that it's a bit like a child with a favorite stuffy. As long as the stuffy is there, all is well. If stuffy goes missing, all hell breaks loose.

Nobody take the stuffy away. Nobody lose the stuffy. Nobody mess with the stuffy. Where they go, their stuffy goes. Where Charlie goes, Mr. Quackers goes. That's just the way it is.

There are many reasons dogs become so attached to their joys. It gives them mental stimulation and a release for pent up energy. It can also satisfy the need to hunt and retrieve in some breeds of dogs. And some female dogs will nurture or guard a toy as part of their maternal instincts.


@charliethegolden18

I always so happ to see my lil bro 😋 #dogsoftiktok #petsoftiktok #dogs #goldenretriever


The attachment is real. Watch what happens when Charlie's buddy Buddy tries to mess with Mr. Quackers. "There, see it!" Oh, Charlie. His love for Mr. Quackers is unrivaled, which is why his owner decided to pull an incredible pet prank and dress up as Mr. Quackers himself.

@charliethegolden18

Ain’t nobody touching my Mr. Quackers 😋 #dogsoftiktok #petsoftiktok #dogs #goldenretriever

The things we do for our dogs, indeed. And when Charlie got to meet the life-sized Mr. Quackers? So. Much. Joy. Charlie practically wagged his tail right off his body. And he never let go of the original Mr. Quackers the whole time—at least on TikTok.

It's tough to precisely unpack why Charlie is so attached to Mr. Quackers but it might be directly connected to his love for his human companion As Pride Bites explains:"It’s possible that the toy your pup likes carries your scent or that of the members of the family. Whenever they keep it close, your dog may feel a sense of connection with you. It can be one of the reasons your dog is so attached to the custom dog toy you bought on a whim, as it makes them feel safer during stressful situations such as when there’s a thunderstorm. Holding onto their toy can be your pup’s way of overcoming distress or reinforcing a positive emotion."

So, it's possible that in a very real sense, when Charlie's owner puts on the suit he's both literally and figuratively manifesting not only a life-sized Mr. Quackers but amplifying Charlie's own attachment to his human companion.

The extended video on YouTube shows Charlie dropping Mr. Quackers and trying to get a hold of Huge Mr. Quackers by the neck. Not in an aggressive way—more like in a "Hey, lemme carry you around like I do Mr. Quackers!" kind of way.




@charliethegolden18

Dressed up as our dogs favorite duck toy. Full video on FB & YouTube. Link in bio. #dogsoftiktok #petsoftiktok #dogs #goldenretriever

And then the slow discovery that Huge Mr. Quackers smells an awful lot like his hooman … just too precious.

Animals can bring such joy to our lives, especially when we take the time to play with them. Thanks, Charlie's parents, for sharing this moment of adorable delight with us all. Follow more of Charlie and Mr. Quackers' adventures on TikTok and YouTube.

This article originally appeared two years ago.

Heroes

Instacart delivery driver trusted her gut instinct and ended up saving a customer's life

"You're supposed to take a picture and leave, and I could not just leave."

Jessica Higgs had a sense that something wasn't right at a customer's house and her action saved his life.

One the more mysterious aspects of being human is our sense of intuition. This "sixth sense" isn't something we can see or measure, but many people have experienced it in some form or fashion. Maybe it comes as a strong feeling that something isn't right, or that we or someone else should or shouldn't do something. It can be hard to read—not every feeling we get is truly our intuition—but there are plenty of examples of people trusting their instincts and being glad they did.

One such story has gone viral on TikTok. Jessica Higgs, a mom who works as an Instacart grocery delivery person, shared a story in an emotional video that illustrates the importance of listening to that inner voice when it prompts you to make sure someone is OK.

"I just want to start this off by saying if you see something, say something," Higgs said.

Animated GIFGiphy

She explained how she had done an Instacart order the previous day for a daughter who was ordering for her older dad who couldn't shop for himself. She said she was going the extra mile like she always does for her customers, and that the daughter told her to just drop the groceries on the porch and he'd get them. That's what Higgs would usually do.

"I get there and something was telling me no, you gotta help this man out," she said. "He came out, and I was like OK let me help you, and I got the groceries. You're not supposed to go into someone's house, but I used my judgment and I brought the groceries inside and put them down wherever he wanted me to put them down. You're not supposed to, but I did. And you're supposed to just take a picture and leave, and I could not just leave."



@jessicahiggs3

@Instacart #28DaysOfEucerin #fyp



Higgs noticed that the man looked really sick and she was really concerned. A voice in her head said, "You gotta say something. You gotta say something, Jess." Rather than mark the order as complete, she messaged the man's daughter and told her that it was really unprofessional to say something like this, but she felt like her dad wasn't doing well. "There's a propane tank in there," she told the woman. "I was in there maybe five feet and I got dizzy. There's got to be a leak. He might not be doing good because of this leak."

The woman said she would send her son over to check it out and Higgs left. The woman changed her tip from $14 to $100, which Higgs appreciated, but the message she sent her the next morning was a much greater reward for her going the extra mile.

"Thank you so much, once my son went to check on my dad it turned out it was definitely leaking," she wrote. "You definitely saved my dad and my younger son's life!!!"

Through tears, Higgs said, "I'm just an Instacart worker, but if you see something, say something. I did and I'm so happy I did."

Higgs' TikTok has been viewed more than 15 million times and has been shared widely on social media. It has also attracted the attention of big companies.

Royal Caribbean Cruises shared a TikTok video of its own praising Higgs for her heroic act and offering her and her family a seven-day cruise anywhere in the world. "Cause even heroes need a vacation," the company wrote.



@royalcaribbean

Stitch with @jessicahiggs3 - cause even heroes need a vacation. Thanks @captaincruiseguy



Old Navy connected with her and arranged a shopping spree where she got to model several new outfits. People Magazine commented, "You’re literally a HERO! Good job trusting your instincts. 💕" Even TikTok itself wrote, "You are amazing ❤️thank you for sharing this with all of us."

Lots of commenters also pointed out that she's not "just an Instacart worker." Her work is important, she's providing a needed service and any job done in a spirit of helping others should not be minimized. If she hadn't been there doing her job well, that man may not be here. Never underestimate the difference each of us can make by the simple act of looking out for one another, friend and stranger alike.

Higgs' heartfelt story touched millions, and she's being rightly rewarded for listening to her heart and going out of her way to help someone. Gotta love seeing good things come to people doing good. Well done, Jessica Higgs.

This article originally appeared three years ago.

Family accidentally brings wrong dog home but their cats knew

It's not a secret that nearly all golden retrievers are identical. Honestly, magic has to be involved for owners to know which one belongs to them when more than one golden retriever is around. Seriously, how do they all seem have the same face? It's like someone fell asleep on the copy machine when they were being created.

Outside of collars, harnesses and bandanas, immediately identifying the dog that belongs to you has to be a secret skill because at first glance, their personalities are also super similar. That's why it's not surprising when one family dropped off their sweet golden pooch at daycare and to be groomed, they didn't notice the daycare sent out the wrong dog.

See, not even their human parents can tell them apart because when the swapped dog got home, nothing seemed odd to the owners at first. She was freshly groomed so any small differences were quickly brushed off. But this accidental doppelgänger wasn't fooling her feline siblings.

golden retriever, dogs, cats, cat rescue, dog rescue, day care, doggy day careCan you tell these golden retrievers apart?Image via Cana

Once the dog was in their house, they noticed that their cats started behaving strangely towards their canine sibling. The cats started attacking the dog, likely trying to get it to tell them what they did with their real dog sister. Cat slaps and a house full of strange people didn't dampen the imposter's spirit though, in fact, that's what helped reveal the switcharoo.

cats, dogs, golden retrievers, doggy daycare, day care, animal rescue The cats knew something was upImage via Canva

This dog kept handing out face kisses and had no interest in seeing her favorite neighbor. After putting all of those things together, the owners decided to hightail it to the vet's office to scan the dog's microchip. Alas, they indeed had the wrong dog.

"We just never even thought that that would happen, and of course we thought we would know right? Like we're her parents, we would know something was wrong, we would know right off the bat that it wasn't Emmy," Kebby Kelley told Fox 9 Minneapolis-St. Paul.

Seems both golden retrievers got to go on a really strange adventure that deserves a lifetime of delicious dog treats for the confusion. See both sweet pups below:


- YouTubewww.youtube.com


This article originally appeared three years ago.

A woman who is frustrated with her name.

It’s fair to blame parents if they give their child a name and the initials spell out something unseemly or embarrassing. They should have considered this before giving the child the name. However, you can’t blame someone with funny initials after getting married because no one will reject the love of their life for having a last name that starts with the wrong letter.

A woman shared that she can’t stand her initials because she can’t wear monogrammed clothing. "[My initials] are the bane of my existence, and I can never have traditional monogramming (first, last, middle) without it being a sandwich." Yes, her initials, in the traditional monogram form, are BLT. They are a tasty option for lunch but probably not something you’d want on a fancy necklace or bathrobe. She also refuses to eat the sandwich. "Raw tomatoes are disgusting to me personally,” she adds.

Why is it that in traditional monogram form, a married woman’s initials are different than if she was writing them first, middle, and last? “A monogrammed gift for a woman should include her first, middle, and last initial or, if she is married, her first, maiden name, and married name initials. Traditionally, a woman's monogram is presented in first, last, and middle initial order,” The Monogram merchant writes.

For example, Jacqueline Bouvier Kennedy would have a traditional monogram of JKB.



Some commenters shared their initials, and many were worse than BLT.

"My friend's is AIDS, so dont worry, i remember in secondary school having to sew our initials on pillows for home economics. I felt bad for her."

"I’m D.M.B. - all I’m missing is the U."

"Mine are TB.... just as unappealing haha."

"My initials are BS, so don't feel bad. I get cracked on all the time."

"Hubs initials are ET. Cue 'ET phone home,' circa the '80s from all his so called friends at work."



"My initials are RAD, lol."

"I knew a girl with the initials PMS, I think food is better than that."

"Mine happen to spell 'ELF', and I hated it as a kid. Now I embrace it, lol."

"My brother’s are R.A.T. He kinda embraced it, an animal lover and all."

"I'm APE lol."



It was once believed that having unfortunate initials meant more than suffering the occasional embarrassment—they could take years off your life. In 1999, a study found that men with positive initials, such as WOW or JOY, lived 4.5 years longer than those with neutral initials, while those with negative initials, such as DIE or ROT, died 2.8 years later.

The idea was that people with negative initials subconsciously think less of themselves, which could lead to an unhealthy lifestyle compared to someone with positive initials. However, six years later, that study was debunked by a subsequent study that found there is “no persuasive biological theory of how longevity should be significantly affected by initials."

Pamela Redmond Satran, author of "Baby Names Now," says we should still consider initials when naming children.

"Every conventional naming book gives the guideline, 'Don't forget to look at the initials,'" Satran said, according to CBS News. "Even if the second study contradicts the first, and having bad initials is not going to shorten your life span, it could make what there is of your life less pleasant. And who wants to foist that on innocent children?"

This article originally appeared in January.