Energy Express by Marilynn Preston

Summer is here. Time to kick back and take a deep breath ... and hold it for a few seconds. Why? Because whatever your favorite summertime sport — running, swimming, biking — you'll do it better and enjoy it more if you learn to control your breathing. Call it "conscious breathing" or "performance breathing" or don't name it. Just do it. It's a semi-secret teaching that will transform your relationship to exercise.

"When you are focused on your breath," says Al Lee, co-author of "Perfect Breathing" (Sterling Publication), "you become intimately in touch with your mind, body and very much in the moment, which improves performance."

Performance breathing exercises sharpen your focus and deepen your concentration, and with that double whammy, your workouts will never be boring. Performance breathing also delivers more oxygen to working muscles and cells. It makes your respiratory muscles stronger and more flexible so you have greater endurance. And yes, it comes free with every set of lungs.

So, what are you waiting for? Instruction! Lee's book is a good place to begin. Yoga is another powerful path, and Pilates training is helpful, too. Even before you start to practice performance breathing or any of its equivalents, Lee wants you to follow these four basic guidelines:

1. Clear both nostrils. A good nose blow will do it.

2. Practice your breathing exercises in a quiet and comfortable environment before you incorporate it into your sport.

3. Breathe in and out of your nose only.

4. Keep the rhythm of your breath smooth and unhurried. Finding your own relaxed pace will help you slip more easily into that meditative space known as the Zone — and once there, performance bliss will happen naturally.

OK. Now for Lee's core instruction, featured in a recent issue of the ACE (American Council on Exercise) newsletter.

The introductory breathing cycle is divided into three parts:

1. Inhale for two counts

2. Hold your breath for two counts

3. Exhale for four counts.

That's it. Nothing crazy, nothing wierd. Practice it sitting still until you're comfortable with it. If your mind wanders during the count, simply begin again. No judgment, no blame. Once you've got the 2-2-4 rhythm down, apply it to your own sport.

In walking, for instance, you inhale for two steps, hold for two steps and exhale for four steps. If you're cycling, you replace pedal strokes for steps, swimming strokes for swimming. If you're a tennis player or golfer, use the breathing cycles before a serve or a putt to put yourself in a state of intense calm.

Feel free to experiment with higher counts as the 2-2-4 cycle becomes second nature, Lee says, but keep the same ratio. For instance, try to inhale for four counts, hold for four counts, and exhale for eight. Advanced practitioners may try 6-6-12.

I've practiced breath control techniques for years, and not only does it improve focus and performance, it's a wonderful way to bring on sleep at night. Really! Just lie there in bed, let go of tension from head to toe and start the count: Inhale for four beats, hold it for four beats, exhale for eight, and see what happenzzz..z..z..z..z.

EN/X MAILBAG: NOW'S THE TIME TO BONE UP ON CALCIUM

Dear Marilynn: I've always believed that getting enough calcium is the key to preventing osteoporosis. My daughter says I'm old fashioned and too much dairy makes bones weaker. Help! I'm confused. — A.J.

Calcium is important for strong bones, but the latest research says the real key to preventing osteoporosis is eating a low-acid diet. A diet high in animal protein (meat, poultry, milk, dairy) and high glycemic foods (refined carbs) makes the blood too acidic. Your body compensates by adding alkaline material the only way it can — leeching calcium compounds stored in bone. Taking calcium won't prevent this.

The newest edition of Dr. Christine Northrup's classic "Women's Bodies, Women's Wisdom" explains how to maintain a slightly alkaline pH level — five servings of fruits and veggies for every one serving of red meat, chicken or fish — and recommends other ways to prevent osteoporosis, including strength training, weight-bearing exercise, eliminating high-phosphate cola drinks, reducing caffeine and taking certain supplements including one that is every bit as important as calcium — magnesium.

ENERGY EXPRESS-O! OUCH

"The truth is calcium isn't all it's cracked up to be when it comes to bone health" — Dr. Christine Northrup

Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of Energy Express, the longest-running syndicated fitness column in the country. She has a website, http://marilynnpreston.com and welcomes reader questions, which can be sent to MyEnergyExpress@aol.com. To find out more about Preston and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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