Breath

Rhythm Breathing

Lie on your back in any position that is comfortable for you.

Inhale through your nose for a count of 4. Pause at the top of your inhale with your breath held in for a count of 4. Exhale through your nose for a count of 4. Pause at the bottom of your exhale with your breath held out for a count of 4.

Keep your face, jaw, neck and shoulders relaxed.

Practice for 1 - 5 minutes, as you are able to do it with ease.

Eventually work to exhale for a count of 8 and hold at the bottom of your exhale for 8, turning this into a 4-4-8-8 rhythm.


Round Back Counterbalance Squat

This squat tempers rib thrust, stretches back muscles, encourages use of posterior diaphragm.

This is a great move to do after a workout, especially heavy lifting, metabolic conditioning and running. It is also great after standing on your feet all day.

Key Points

1) Tuck your tail and drop your ribs to create a rounded shape of your back

2) Keep the rounded shape as you squat down

3) Keep your weight centered over your feet = do not shift entirely into your heels

4) Hold the bottom position for 5 breaths

5) Stand up with an exhale

6) Keep your back rounded as you stand


Rib Cage + Belly Breathing

This exercise helps you feel and understand how your rib cage should move when you exhale.

KEY POINTS

  1. Lie on your back with your knees bent, your feet on the floor and your mid-back (the area just above and below your bra-line) anchored onto the floor. Relax your butt and belly button. You should NOT grip with your hips or abdomen. You should NOT flatten your lower back against the floor. You should feel your mid-back against the floor. If you need to place a pillow under your head for comfort, please do. Can you keep your bra-line area rooted to the floor throughout the entire exercise?

  2. Place one hand on your belly and one hand on your lower ribs. As you inhale, feel how your belly and lower ribs expand into your hands.

  3. As you exhale, feel how your ribs retract away from your hand. Can you get all the air out of your lungs? Can you feel how your rib cage moves into your body and into the floor as you exhale? Can you emphasize and exaggerate this movement?

Breathe mostly in and out through your nose as you do this exercise.

You can do this exercise with large breaths or with more gentle breaths. Either way, the same pattern remains.

Repeat for 1 - 5 minutes.