DAY 19
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.
​
Focus on your diaphragm and count your breaths from one to ten, continuing as long as your mind stays focused.
If you notice your thoughts drifting, start counting again from the beginning.
WARM-UP: DIAPHRAGM STRETCH 1
First, repeat the diaphragm stretch several times at your own pace. With each repetition, let out a little bit more air. The more empty your lungs are the more powerful the stretch will be.
Find out the level of stretch suitable for you. You should feel a gentle stretch in your diaphragm. Stretching should never cause pain. Make sure not to stretch too intensely!
1.
Stand with your legs apart. Bring your hands on your thighs, above the knees.
2.
Gently blow air out of the lungs and lean forward against straightened arms. Don't empty your lungs too intensely or excessively. The more empty your lungs are the more powerful the stretch will be.
3.
Relax your abdomen and lift your diaphragm up. Your upper abdomen is, in a way, sucked up in your rib cage. If you can’t feel the stretch you can assist by pulling the navel backward and upward, toward the spine.
4.
Push your lower ribs out to each side. The rib cage broadens. Relax your abdominal muscles. Let your diaphragm stretch.
​
Once you get a feel for your diaphragm, you can relax your abdominal muscles and focus only on expanding your ribcage outward, allowing your chest to widen.
​​
No need to worry if the stretch feels difficult. As the exercise program proceeds you will become aware of your diaphragm and learn how you stretch it.
BREATH-HOLD EXERCISE
​
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.
​
At the end of each breath-hold, lift your diaphragm twice.
​​
4.
Empty and refill your lungs slowly right after each breath-hold.
6.
Repeat as many times as you can.
​​​
