DAY 24
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 across your entire face 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.
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You can also try diaphragmatic breathing in the evening before bed. As your body relaxes, it becomes easier to fall asleep.
WARM-UP: DIAPHRAGM STRETCH 3
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1.
Lie down on your back in a relaxed position. Bend your knees with your feet flat on the floor and arms at the sides.
2.
Gently blow air out of the lungs. Don't empty your lungs excessively.
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.
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5.
Lift your pelvis up and stretch you diaphragm.
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6.
Push your abdomen outward. Begin breathing. Bring your hips down to the floor.
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Try the exercise multiple times. Attempt to find a position where you can feel your diaphragm throughout your entire chest area.
BREATH-HOLD EXERCISE
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45-second breath-hold with a single breath
1.
Exhale fully using pursed lip breathing.
2.
Inhale slowly and completely using pursed lip breathing.
3.
Hold your breath for 45 seconds.
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4.
Empty and refill your lungs slowly right after each breath-hold.
6.
Repeat as many times as you can.
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When you first feel the urge to give up, try doing one more repetition. However, do not push beyond that, even if you feel capable of continuing.
