Miami Vice and Feeling Nice: A 3-Minute Calming Breathwork Break

2 seconds makes a big difference in how a breath technique feels

Grab your pastels, slip on some loafers (socks optional), and get ready to feel young again... 

Or maybe really old? 

I’m not sure how you’ll feel to hear that the show Miami Vice debuted a full 40 years ago, but I’m pretty sure you’ll have opinions.

I didn’t live here back then to know the city has changed in countless ways. And yet so many things remain the same.

Just a few days ago my inbox was filled with headlines about some raid of some mansion in some gated community with scores of police and FBI agents on the scene. 

“Another day in Miami,” they said.

As a kid, I was floored by how Miami Vice captured the city's vibrant energy. But let's be real – while the lifestyle looks glamorous, being a cop in this town (maybe most towns?) also seems pretty stressful. 

Between all the high-speed chases, undercover operations, and maintaining that perfect stubble, it’s no wonder Crockett always looked like he needed a nap.

Now, I didn’t go into law enforcement, and you probably didn’t either. 

In your more sedate day-to-day life, if it’s anything like mine, you’re not chasing drug lords (I hope), but you’re still facing your own versions of high-stakes situations. 

Client meetings, deadlines, family responsibilities… it's enough to make anyone want to hop in a Ferrari and speed off into the sunset.

And it’s not just you.

Newsflash: as a culture, Americans are stressed. 

The U.S. had a 53% stress level in 2022. This is notably higher than the worldwide rate of 41%. In fact, our stress levels are closer to those of Afghanistan, even though life is unquestionably more difficult there. 

So what can we do about it?

Breathwork! 

You don't need a matte-painted sports car or a boat named "Seas the Day" to escape stress. It’d be nice, sure (though I’d change the name of the boat). 

But with breathwork, you've got everything you need right there in your lungs. It’s amazing if you stop to think about it. 

As a breathwork coach, I do every day… and then I think about how to translate these things to you in a way you’ll find interesting :)

Anyway, the next time you're feeling overwhelmed, try this for at least 3 minutes – up to 10 minutes if you can make the time:

Modified Box Breath

1. Inhale for 4 seconds.

2. Hold your breath for 4 seconds.

3. Exhale for 6 seconds.

4. Hold at the bottom for 2 seconds.

If you’re interested in the sciencey part behind this technique, this is a modified box breath, which we talked about a few weeks ago. Instead of 4 equal parts, though, you’re lengthening your exhale and shortening the pause that comes after it. 

It seems like a minuscule difference… but when you’re talking about a few seconds at a time, each one has a lot of impact. So doing this breath will feel different than doing a standard 4-4-4-4 box pattern. 

Wanna see for yourself?

Compare the two next time you need to channel your inner Crockett or Tubbs. 

Do a few minutes of 4-4-4-4 breathing, followed by an equal number of minutes at 4-4-6-2. (Bonus points if you do it while listening to Phil Collins.)

And then let me know how you feel afterwards by leaving a comment below!

Last Gasp

“Once you become famous, there is nothing left but to become infamous.”
~ Don Johnson