DAY 15
WARM-UP: DIAPHRAGM LIFT
The exercise is two-part. Do both parts during a single inhalation, letting more air out after the first part. Repeat the entire exercise 3 times.
1.
Breathe in normally and let your lungs fill with air.
Lift the diaphragm by extending the rib cage using the intercostal muscles between the ribs. If this feels difficult, you can assist by pulling the navel diagonally upwards and toward the spine.
Relax the diaphragm.
Repeat the diaphragm lift 5 times.
2.
Take a passive exhalation, letting the air flow out but not actively blowing air out.
Lift the diaphragm by extending the rib cage using the intercostal muscles between the ribs.
Relax the diaphragm.
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Repeat the diaphragm lift 5 times.
3.
Finish by pushing the abdomen outward first and then start breathing.
Repeat the set 3 times.
WARM-UP: CONTINUOUS PURSED LIP BREATHING
1.
Gently blow the air out of the lungs through your mouth.
2.
Using pursed lips breathing, fill up your lungs with air for 6 seconds.
3.
Hold your breath for a moment.
4.
Empty your lungs entirely from air using pursed lip breathing for 12 seconds.
5.
Hold your breath for a moment.
Do the exercise at your own pace. The better you can fill your lungs, the slower you can breathe. If you experience symptoms of hyperventilation, breathe much more slowly.
The pursed lip breathing technique will activate your diaphragm and your respiration. The tension in your rib cage will ease off and continued exercise will enable more air to enter the lungs.
BREATH-HOLD EXERCISE
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In this exercise, you will hold your breath for 30 seconds with a single inhale.
1.
Exhale fully using pursed lip breathing.
2.
Inhale slowly and completely using pursed lip breathing.
3.
Hold your breath for 30 seconds.
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4.
Empty and refill your lungs slowly right after each breath-hold.
6.
Repeat as many times as you can.
With practice, the number of repetitions will increase as your body adapts to higher carbon dioxide levels.
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During breath-holding, the muscles in your neck and shoulders tend to tense up. By being aware of this, you can consciously try to relax them again.
