DAY 2
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.
Practising diaphragmatic breathing for just 1 minute allows your body to relax when needed.
WARM-UP: 10 sec BREATH HOLD
1.
Fill your lungs completely through your nose, first using your diaphragm and then expanding your chest.
2.
Relax. Drop your shoulders and let your head gently fall forward.
3.
Hold your breath for 10 seconds.
4.
Let the air out of the lungs and breathe relaxedly for a few seconds.
5
Repeat five times.
Focus on relaxing during breath-holding. Shake your shoulders and your head. Do you feel any tension? Also, notice the position of your arms and legs.
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 45 seconds. You can always start breathing earlier and extend your breathing time if needed.
4.
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.
On the final round, you can check how long you held your breath. Write down your result.
