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Coaches Blog

Maria's Monday Minute: Just Breathe

Updated: Apr 21, 2022

I recently participated in a week of EPIC Treatment at Cognitive FX, where they addressed my concussion symptoms (from concussions 10 years or more ago). They use a specialized approach and specific, individualized therapies.

One of the therapies that I learned, and am now practicing at home, is meditation. This is broken into two parts. The first is breathing. I learned a technique that is a 4-count inhalation through my nose, a 6-count exhalation through my mouth and a 1-count pause before the next breath that helps to focus me and my thoughts.

The second part of meditation is listening and acting on what the Daily Calm (Calm App) asks me to do (for example, release thoughts for the duration of the meditation). Normally, my brain ping-pongs around and I can’t settle down enough to focus on my breathing or release my thoughts.

It’s taken a few days to nail down my breathing so that I can even listen to the Daily Calm programming. However, the last couple of days have been pretty good. I’m able to banish thoughts for the 10-12 minutes that I’m meditating and focus on my breathing. I won’t say that I’ve reached some zen-like state, but I’m able to listen and follow directions. (Many who know me will call this miraculous.)

I know we’re all busy, living our best hectic lives. My challenge to you is to make some time for yourself. Can you slow down enough to practice breathing and meditation for 10-12 minutes a day? Find yourself an app for your phone or use YouTube. Try it for a week and see how it goes. You’ll be glad you did!


Maria Netherland is a Northwest Florida-based coach who is a USA Triathlon Level II Endurance and Youth & Juniors Certified Coach as well as a NASM Certified Personal Trainer and Performance Enhancement Specialist. Coach Maria loves working for athletes of all abilities, military athletes, and new triathletes as they pursue their goals. Maria is a veteran of the US Army and a United States Military Academy at West Point graduate. She can be reached at



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