DAY 1
WARM-UP: BASIC BREATHING
1.
Sit or lie on your back in a relaxed position. Breathe through the nose. Take three deep breaths. Then allow your breathing become even and find its natural rhythm.
2.
Bring one hand to your rib cage and the other on your abdomen. Notice whether it is your abdomen or chest that rises when you breathe in.
3.
Make a conscious shift from chest breathing to abdominal breathing. As you breathe with your diaphragm, your abdomen will rise and your rib cage will remain still. Keep the breathing rhythm relaxed and natural.
When you are able to consciously breathe with your diaphragm you will allow conscious relaxation.
WARM-UP: FILLING THE LUNGS WITH AIR
1.
Breathe through the nose. Fill your lungs in two parts by first using the diaphragm and then expanding the rib cage. First, the abdomen bulges out, then, the chest rises and expands to the sides.
2.
Relax. Drop your shoulders and let your head gently fall forward.
3.
Hold your breath for as long as it feels relaxed and comfortable.
4.
Repeat about five times and notice how different amounts of air in your lungs affect your sensations.
The diaphragm is the primary muscle of respiration. By exercising your diaphragm, you will improve the overall wellbeing of your body.
BREATH-HOLD EXERCISE
1.
Lie on your back. You can keep your legs bent to help keep your abdominal area more relaxed.
2.
Close your eyes and breathe calmly with your diaphragm for 30 seconds. When you hear the signal, fill your lungs.
3.
Follow the breath-hold and breathing intervals according to the video instructions.
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The longest breath-hold in this exercise is 30 seconds. You can always start breathing earlier and extend your breathing time if needed.
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On the final round, wait until the breath-hold clearly feels like you want to breathe. Observe where in your chest you first notice the sensation of breath-holding. Touch this area with your hand and then start breathing.
You have completed the first day's exercises. Yay!
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Write down how the practice felt. It’s important to put your sensations into words and either write them down or say them out loud.
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Where did you feel the breath-holds in your body?
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