DAY 22
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.
Try to keep your focus on your diaphragm at all times.
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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 wandering, start counting again from the beginning.
WARM-UP: DIAPHRAGM STRETCH 2
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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.
Slowly recline your upper body from the hips by bending your arms. Keep your back straight.
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5.
Push your lower ribs out to each side. The rib cage broadens. Relax your abdominal muscles. Let your diaphragm stretch.
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6.
Straighten your arms and push your abdomen outward. Return to the upright position. Breathe in.
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Stretching the diaphragm helps relax it and allows it to function optimally.
Diaphragmatic contractions help activate the dive response, which lowers heart rate and reduces peripheral circulation. When the dive response is triggered, the body begins conserving oxygen.
BREATH-HOLD EXERCISE
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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.
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While holding your breath, observe your shoulders and neck area. Are your muscles tense?
4.
On the final round, hold your breath a little longer. When you feel the urge to stop, lift your diaphragm twice and wait for a moment.
Observe whether diaphragmatic contractions start automatically.
If you wish, check how long you held your breath and write down your result.
