Ok, I promised you last month that we would discuss how to control our mental and physical responses so we can continue to function during times of crisis. This involves a simple breathing technique I learned from Lt. Col. Dave Grossman, Author of On Killing and On Combat. The technique is called combat breathing or autogenic breathing and it is very simple to learn. First a story! I want to tell you about an incident that happened to me last year to show you the power of this technique.

I was sitting on the couch at home icing my back. When my back injury flares up my legs don't work too good, so I was trying to work out some of the pain. It was just me, the dog and man's true best friend, the remote.

While I was surfing the doorbell rang. I must tell you that this irritated me significantly. Feeling compelled to answer the door, and because no one else was home at the time, I struggled as gently as I could to my feet and then shuffled like an old man to the door. Of course, the dog was barking the entire time, getting me even more agitated.

When I finally made it to the door several hours later (well, it felt like that anyway), I opened the door and put on my most pleasant face possible considering my back was in spasms. To my supreme irritation no one was at the door. Crap! I just did the equivalent of climbing to the top of Mt. Everest and the bastard did not even have the decency to wait! Jerk!

At this point I hear a vehicle start up and with my Spiderman senses tingling I recognized the engine sound as that of a UPS truck. Yep, that meant that somewhere near me was a package. Looking down I confirmed my worst fears. There, at my feet, was a small box. Damn, that's a long way down when your back is killing you and your web-shooter isn't working.

Achieving a level of irritation beyond supreme, somewhere around infinity plus one, I resolved to let my better half get the damn thing when she got home. As I looked up what I saw next got my attention big time. I saw a huge, billowing cloud of black smoke rising straight up at an alarming rate. I'd seen this many times before and I knew that about half a block away someone's house was on fire. Double crap!

I made a quick turn, (yeah right), and did a fast shuffle to the phone. I was the first 911 call (not good). I then decided that I should see if I could help because you can take the cop out of the street but you can't take the street out of the cop. I shuffled back to the door and felt my heart rate and breathing on the rise. As I took the first step down something let go in my back and the pain vanished. God I love endorphins! It was like I'd just attended one of those revival sessions in some preacher's tent back in the Mid-West. I was healed!

With new found vigor, I sprinted toward the fire. As I rounded the corner I was surprised by the heat even though was still 500 feet away. This sucker was cooking. It was a garage fire and it was fully involved. Making things worse, the wind was pushing the flames up into the second story which was now well under way. I did not hear any sirens despite the fact that I was only half a mile from a fire station. What I did not know at the time was that our local firefighters were involved in a life and death struggle to free someone from the wreckage of a vehicle collision. I was on my own.

As I approached the fire I could see a women sitting in the street speaking in tongues. I thought she must be the homeowner, but talking to her was not possible at that point. My heart rate was up from my run and the stress and it was beginning to climb quickly. I was forming a thought about what to do next when a small explosion erupted and a flame shot straight out of the garage igniting a truck that was in the driveway. The truck quickly torched and the tires started to explode sending metal projectiles flying in all directions. That's when the woman screamed the first thing I could understand.

"My three kids are still in the house!"

Bam! My heart rate slammed upward threatening to quickly overwhelm me. I had one thought from all those years of training....Breathe! And breath I did. I used my combat breathing and felt a release from the building pressure within me. I was able to stay calm, centered and focused as I began to form a plan. I got more information from the woman who was slightly coherent at this point, and then set a plan in motion to get to the back of the house and make entry. The back of the house was still doing OK as the fire had not spread there yet. With any luck...

That's when good fortune smiled upon me that day. Another neighbor came running over and told us that in all the confusion all the children had gotten out of the house and they were safe at his house. I looked up and said a silent thank you to the Big Guy for that one! I'm not a big fan of fire and running into a burning house, besides being stupid, was not something I was looking forward to trying. The fire department did eventually arrive to save the foundation, but at least no one was hurt.

This incident is one of many times I've used combat breathing in the field. So, let's learn this simple yet powerful technique. It starts by taking a full and complete diaphragmatic breath (breathing from the belly) to fully inflate the lungs. You do this to a count of three. Once you have filled your lungs you hold this breath for a count of three and then exhale fully and completely for another count of three. You continue this cycle while you are under stress to keep your heart rate from climbing too high, which keeps you from becoming physically and mentally overwhelmed.

You can practice this technique any time you want. It works well before meetings, on the way to a call for service or when preparing to do anything that is causing you stress. You can also practice during the recovery phase of exercise. I've been able to work with this technique to get my heart rate down to under 100 beats per minute from a sustained cardio session of 150 beats per minute in sixty seconds flat! That's the kind of recovery that can keep you in the game when you feel any mental or physical fatigue setting in as a result of your exertions. The key is to practice, practice, and practice! We never know when life will challenge us. The question is; are you ready?

Green Smoothie Update! Last newsletter I told you about adding greens to my smoothies. And, those of you who are familiar with my supplement intake will recall I was getting measured by my friend Victoria Summers to see what my carotenoid levels were (those antioxidants thought to fight the damage caused by free radicals). Prior to taking the supplements offered by Pharmanex my level was a respectable 36,000, a moderate level of carotenoids. After I took the supplementation I increased this level to 50,000 and felt better too.

I just had myself checked again. The only thing I have added to my diet since the last test is the green smoothies, rich in anti oxidants and phytonutrients. My score was 63,000! I'm telling you that after several months of green smoothies I'm feeling energized. I increased my lean muscle mass and burned some additional fat. I'm sold on this simple, good tasting nutrition option. You can make some in the morning and put it in a thermos to have throughout the day when you need a boost. It's cheaper and a hell of a lot healthier than a run to Starbucks!

Better and Better. Every once in a while I get the craving for something sweet. If you remember my life philosophy regarding fitness and nutrition it all centers on the concept of moderation. So, in keeping with my philosophy I do indulge in a treat from time to time to keep life worth living! What do I reach for you ask? Well, in keeping with a healthier alternative to ice cream I will choose non-fat frozen yogurt. Much less calories, zero fat and I have to say it is a lot tastier these days. However, stay on alert. Frozen yogurt is often high in sugar and when you add those toppings you are getting right back into major calories and fat. This is not something you should be eating three times a day. Bottom line, enjoy yourself with a guilty pleasure now and then and don't give it a second thought, just make sure you are following the path of moderation and everything will be OK!

'I will train until I have obtained mastery'

I want you to pick one thing you could improve upon in terms of your fighting skills. It could be to become better at striking with your baton, or developing more power in a punch. It does not matter, but whatever skill you choose make the commitment this month to focus on this in your training until you have developed it to the point of mastery. Spend time every day honing whatever skill you choose and watch how quickly your proficiency excels.

Now, sit or lie back comfortably. Take three deep breaths, pausing after you inhale and then exhaling fully and completely. After you have taken your three breaths, just breathe normally. Close your eyes and let any tension you may be holding in your muscles just begin to melt away. After you center yourself and you feel your breath quite down, repeat the mantra; "I will train until I have obtained mastery" to yourself for the next five minutes. See yourself succeeding in practicing you skill as you continue to repeat this mantra.

As many times as you can throughout your day, stop what you are doing, take one deep breath and repeat this mantra. You can do this when the phone rings, or when you look at your watch, or anytime you feel the need to just slow down for a brief moment and focus. The power of setting a positive intention throughout your day should not be underestimated. It can literally change your life. Make this short time commitment everyday and begin on the path of empowering yourself to survive.

Well, that's all for now. Next month we will take a look at the concept of becoming a compassionate warrior!

Stay trained, stay tactical, stay safe!

Rodger.