DAY 20
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.
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Observe how your breath feels in your nasal area during normal breathing. If another sensation starts to distract you (such as an itch in another part of your body), shift your full attention to that sensation and observe how it feels.
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. When you hear the signal, fill your lungs almost completely.
3.
Follow the breath-hold instructions in the video.
During the breathing phases, focus on diaphragmatic breathing.
4.
Try to describe the sensation out loud immediately after your final breath-hold.
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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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At the end of each breath-hold, lift your diaphragm twice.
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4.
Empty and refill your lungs slowly right after each breath-hold.
6.
Repeat as many times as you can.
Even when breath-holding starts to feel challenging and you feel the urge to breathe, most of your oxygen stores are still unused.​​​
Vedessä on luonnollisempaa pidättää hengitystä kuin pinnalla.
Elimistö rentoutuu helpommin ja hengenpidätyksestä johtuvat tunteet tuntuvat luonnollisimmilta.
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Jos haluat sukeltaa vedessä, voit aloittaa tekemällä kirjassa olevat allasharjoitukset tai ilmoittautua suoraan kurssille.