DAY 3
WARM-UP: DIRECTING YOUR BREATH
1.
Sit or lie on your back in a relaxed position. Breathe through the nose. Take three deep breaths. Then allow your breathing to become steady and find its calm, natural rhythm.
2.
Breathe into different parts of the body, two breaths at a time. Start by breathing into the diaphragm. The abdomen rises while breathing in.
3.
Direct the breath into the chest. The chest rises while breathing in.
4.
Then, direct the breath into the sides. Feel your sides expand outward while breathing in.
5.
Send your breath to your upper back area. Feel your back rise while breathing in.
​
By paying attention to your breathing, you become aware of it and learn to guide it.
WARM-UP: PURSED LIP BREATHING
1.
Exhale gently through your mouth, emptying your lungs in a relaxed manner.
2.
Inhale slowly through pursed lips, as if making a "kiss" shape. Fill your belly first, then your chest.
3.
Experiment with different lip positions to find the most comfortable and relaxed way to fill your lungs.
4.By adding resistance with your lips during inhalation, you can fill your lungs more completely. During exhalation, you can empty them more effectively.
Occasionally, take a normal inhale and observe how full your lungs feel. Take your time—there’s no need to rush. Use as much time as you need for this exercise.
When practicing, always use lip-resisted breathing to fill your lungs.
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.
​
The longest breath-hold in this exercise is 45 seconds. You can always start breathing earlier and extend your breathing time if needed.
6.
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.
​
​
Practicing breath-holding strengthens your entire circulatory system.
Holding your breath feels more natural in water than on the surface.
The body relaxes more easily, and the sensations caused by breath-holding feel more intuitive.
​
If you want to dive in water, you can start by practicing the pool exercises in the book or find a local freediving school and enroll directly in a course.