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* Calmed myself on a scary air flight

This is the first report of its kind. Emily Marynczak (1) shared with me how she used the segment mode of ‘focusing on breathing’ (2) to keep herself calm for about 2 hours, during a scary air flight.

“A year ago I was traveling back home from Ohio. The flight was scheduled to be about two hours long and the weather seemed clear. But shortly after take off, the pilot announced that there was some windy weather that we would have to contend with and he was going to keep the fasten seat belt sign on, until things calmed down. And then the bouncing begun. It felt like the plane would suddenly randomly drop down a few feet – taking everyone’s stomach with it. It felt like the plane was being tossed to and fro- and then up and down. We had non stop turbulence for the entire flight, it was terrifying. (I don’t like flying even on a good day!) It would have been truly horrific for me, had I not had the mental focus that came from ‘counting my breaths’ (2). When the plane first began to bounce, I had my book on my lap but with the first big bounce, my fear began to rise and I was unable to concentrate on my reading. I was starting to feel a bit of panic surface. It was clear that all the people around me were getting very afraid too. I could hear audible gasps with the bigger drops we felt. I couldn’t imagine how I was going to cope.

Then really from a place of desperation, I decided to try ‘counting my breaths’ (2). I needed to focus on something other than the scary thoughts about a plane crash.

I closed my book, closed my eyes and placed my hands comfortably on my lap. I started using the ‘segment mode’ of ‘counting breaths with my left hand (3).

As I finished, I was noticeably calmer. I realized that while I had given my mind the task of moving my fingers with each breath, my mind was occupied and therefore there was no time to worry about the plane falling from the sky. I was so focused on my breathing and my task of moving my fingers that I couldn’t even really take in the stress of the people around me.

I continued counting my breaths in this manner, for the duration of the flight. Every now and then, if the plane leveled off and the winds calmed, I would stop, open my eyes and take in my environment. I took great comfort from knowing that if the wind picked up, I would have a way to cope, something concrete to do that would really help. Sure enough, the winds would pick up and like my life depended on it, I would resume my breath awareness, always starting with my thumb going to my pinky at the top segment. Two hours later, we landed safely.

The passengers on the plane cheered loudly, as they released their stress. As we were getting off the plane, it was obvious that the other passengers were visibly stressed and shaken by this awful flight. But I had a unique sense of calm. I think my calm came from not only the meditative practice of concentrating on my breath and having an anchor for my thoughts with the movements of my fingers, but also from the peace that I got from just knowing that I had something to try, if I felt scared. I am forever indebted to C S (Suryanarayana Chennapragada) for sharing this powerful technique with me. I am forever empowered in my life, to cope with the inevitable stresses that will come my way.

This was the first time that I had really practiced the segment mode of counting breaths on my own.

In my work as a childbirth educator,  I practice this technique as I teach my students, once or twice a month. The version of the counting breaths technique that I had been using a lot, prior to the airplane ride, and still use several times a week, is the version of counting to three, over and over again without using the fingers at all, all in the mind (2).  I practice this technique whenever I want to go to sleep. Sometimes when I start off, I hear the voice of my inner cynic say- “this won’t help you fall asleep.” But I practice it any way and then in the morning I awake refreshed and happy. I know that counting my breaths to three really works. Incorporating the finger movements doesn’t work for me when my goal is to go to sleep. It’s too much effort to contract the muscles of my hand. But as I demonstrated in my airplane story, the extra energy of contracting my fingers in such a deliberate and focused way, was exactly what I needed to use up the extra energy created by the stress I was experiencing.

I am grateful to CS for teaching me these simple yet profound tools.

(1) Emily Marynczak, AAHCC and Bradley Method Certified Birth Instructor #(518) 478-0062. (AAHCC is for American Association for Husband Coached Childbirth)
(2) How can I focus on breathing?
(3) Segment mode’ of  counting breaths as she practiced: “I brought my thumb to the top segment of my pinky finger and with the next breath I moved my finger down to the middle segment of my pinky and with the third breath I moved my thumb to the lowest segment of my pinky finger. With the next breath, I was onto the ring finger and so on, until three segments of all ten fingers had been touched with their own breath.” Also read (2).

Related pages
Seminars and classes 

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* ‘Counting breaths’ during childbirth

‘First of its kind’ feedback from Emily Marynczak, (1) the mom of my grand daughter’s classmate at Robert C.Parker School (2). She herself practices the technique, finds it useful and teaches it to her clients.

“In my work as a childbirth educator, I have been teaching different modes of ‘counting breaths’ technique (3) to my clients. I direct my clients to practice twice a day – once in the morning and once at bedtime. I also direct them to the ‘countingbreaths.com’ web site for further study.

Many of my clients report back that they find the techniques useful on a day to day basis, for calming themselves. I have also had at least a couple of women report back after their births that at various tough moments during their labor, they used counting breaths effectively, for pain management.

When the mind has an anchor, fear is reduced. When fear is reduced in childbirth, the sensations are much more manageable – and potentially even enjoyable.”

(1) Emily Marynczak AAHCC, Bradley Method Childbirth Educator, (518) 478-0062,
(2) Robert C. Parker School, Wynantskill NY
(3) How can I focus on breathing?

Related pages
Emily’s previous report
Lamaze breathing

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* Useful for women in labor

I offered a complementary seminar for two couples taking lessons from Emily Marynczak, a childbirth educator (1). Her feedback after the seminar –

“Thank you very very much for your session last night. I personally have benefited so much form your techniques and I know that my clients have too. I will continue to discuss how well your techniques apply to labor. The concept of using the fingers to ‘anchor the mind’ is very promising for use in labor. Your “911″ remedy (2) for a stubbed toe is something that I teach for labor just with a different name. I also teach women to vocalize their exhalations- to release the power of the contraction- we practice open loud powerful wailing sounds to release the breath and any fears. A kind of birth song- but ultimately just a simple breath technique. I think that perhaps counting breaths, 1,2 3, 1, 2, 3 out loud may also be helpful to some women in labor. I am so enthralled with the simplicity and freedom inherent in your approach- It is freedom and simplicity that I strive to teach in my birth education work.

Subsequent comment:
I continue to refer my clients to your web site. We often practice together in my classes. I too look forward to a time when these techniques are main stream.”

(1) Emily Marynczak, AAHCC and Bradley Method Certified Birth Instructor #(518) 478-0062. (AAHCC is for American Association for Husband Coached Childbirth)
(2) 911 mode of ‘focusing on breathing’

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