DAY 7
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.
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Everyone can learn to hold their breath. At the same time, you will understand how your mind works and improve your mental control skills.
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.
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5.
Repeat the exercise four times.
If breath holding feels difficult, you can always interrupt a single breath hold and take a longer breathing break.
It is easier to stay relaxed, when you don't fill your lungs completely full. Try testing both options during the breath holding exercises.
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Practice regularly every day.
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.
4.
On the final round, you can hold your breath a little longer and observe whether the sensation intensifies or if a new sensation appears.
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If you wish, you can check how long you held your breath and write down your result.
Jos pystyit tekemään yli minuutin mittaisen hengenpidätyksen, voit hyvin ilmoittautua AIDA 1 vapaasukelluksen alkeiskurssille.