DAY 16
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.
If the exercise feels easy, you can finish by exhaling fully and performing five diaphragm lifts.
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. If you notice symptoms of hyperventilation, hold your breath for a moment with your lungs partially empty.
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A strong diaphragm is essential for your overall well-being.
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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This exercise is easy to quit early—when carbon dioxide levels rise, you may not feel like continuing even though you still could. Try to complete repetitions as long as you can stay relaxed throughout the breath-hold. Allow your diaphragm to contract naturally.
