DAY 27
WARM-UP: DIAPHRAGM STRETCH 5
​
1.
Lie down on your back in a relaxed position. Bend your knees keeping your 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. Let your diaphragm stretch.
​
5.
Lift your pelvis up. Keep your arms relaxed against the floor and let them slowly slide above your head.
​
6.
Bring one leg down and straighten it against the floor. Let your diaphragm stretch.
​
7.
Bring the leg back to the bent position and slide your arms back to the sides. Push your abdomen outward. Begin breathing. Bring your pelvis back to the floor.
​
Repeat with the other leg.
​​​
WARM-UP: 30-sec BREATH HOLD
1.
Using pursed lip breathing, fill your lungs with air as slowly as you can. First use the diaphragm, then expand your rib cage.
2.
Relax. Drop your shoulders and let your head gently fall forward.
3.
Hold your breath for 30 seconds.
4.
Let the air out of the lungs and breathe calmly for 30 seconds.
​
Repeat the exercise four times.
​
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 60 seconds. When you hear the signal, fill your lungs.
3.Follow the breath-hold and breathing intervals according to the video instructions.
4.
On the final round, you can hold your breath a little longer.
Observe whether diaphragmatic contractions start automatically.
​
If they do, count how many contractions you can allow while still remaining relaxed.
​​
