DAY 18
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.
Repeat the diaphragm lift 5 times.
3.
Finish by pushing the abdomen outward first and then start breathing.
Allow your breathing to become steady.
Repeat the set 3 times.
If the exercise feels easy, you can finish by exhaling fully and performing five diaphragm lifts.
​​
​
The movement caused by the contraction and relaxation of the diaphragm is called diaphragmatic contractions.
By intentionally performing diaphragmatic contractions first, you can train yourself to continue breath-holding to the next level, where the contractions start automatically.
WARM-UP: 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 the first minute. When you hear the signal, fill your lungs almost completely.
3.Follow the breath-hold instructions in the video.
On the final round, hold your breath until you feel the urge to breathe.
After that, lift your diaphragm twice and observe if the sensation changes.
​The partial pressure of carbon dioxide triggers diaphragmatic contractions, strengthening the dive response.
The more accustomed you are to higher carbon dioxide levels, the more efficiently oxygen is released from the blood for muscle use.
BREATH-HOLD EXERCISE
​
1.
Lie on your back or sit in a relaxed position.
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.
​
While holding your breath, observe your shoulders and neck area. Pay attention to your fingers, arms, and shoulders. Are your muscles tense?
6.
On the final round, hold your breath a little longer. When you feel the urge to stop, lift your diaphragm twice and observe if the sensations change.
If you wish, you can check how long you held your breath and write down your result.
​
If you feel tightness in the suprasternal notch area, it is often due to a tight diaphragm.
The urge to swallow may be caused by tension in the neck and head area.
Test how chest stretches affect breath-hold sensations. Try stretching your chest sometimes before and sometimes after your daily practice.
