ARP 346 - Breathing Practice Using Fidget Spinners

In January, you often hear about the aspirational pledges. No shopping. No drinking alcohol. 

Go vegan or as close to it as you can get. My year round goal is to get folks at a basic level to take time to breath. Slow it down. Chill as in being quiet. Not as in ice baths. 

Me in a former incarnation; "Nuts to you, I breath all of the time. I still have symptoms."

Future me: "Yeah, you dope. You also drink six cans of Coke or Dr. Pepper a day. Your diet is atrocious (but very tasty) and your rocking at best five hours of sleep a night.

Fortunately, former me studied at the school of hard knocks that the body need clean fuel, time to regenerate and making time on the daily to slow it down and practice breathing. And yes, give up the carbonation with the caffeine chaser.

So in this episode, if you happen to have a fidget spinner or fidget ring then dig it out and try this breathing practice. If you don't have one, no worries you can do it with a pebble, pen or pencil or small palm sized object.

If you need support contact the National Suicide Prevention Lifeline at 988 or 1-800-273-8255, the Trevor Project at 1-866-488-7386 or text “START” to 741-741.

Resources Mentioned: 

SAMSHA Disaster Distress Hotline is 1–800–985–5990 for voice or text calls. You can also access the Incidents of Mass Violence page to learn more about it, the symptoms and other resources. has a beginners guide to understanding and using meditation. For some people, meditation is a vital part of the treatment process. Please understand there are multiple ways to meditate. There is a text and audio version on the site.

Hands on Meditation YouTube channel with a beginners practice cycle. 

If you are truly pressed for time, there is Dr. All Mattu 40 seconds of a breathing practice.

There is a short 2:30-ish beginners practice from Hand’s On Meditation

Cleveland Clinic page on How to do the 4-7-8 Breathing exercise. It goes into more detail on the why it works and some variations to improve the effects of the practice. 

National Institute of Mental Health PDF on I'm So Stressed Out Fact Sheet


Links to other sites are provided for information purposes only and do not constitute endorsements. 

Always seek the advice of a qualified health provider with questions you may have regarding a medical or mental health disorder.

This blog and podcast is intended for informational and educational purposes only. Nothing in this program is intended to be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment.