BREATHWORK - Short Version (not full intro, just breathwork)
Don't skip Breathwork, DO IT DAILY! EVEN ON REST DAYS.
360 Degree Horizontal Breathing - use your hands, a towel, a jacket, a resistance band, anything you can wrap around your waist & your lower ribs to help your find the sensation of breathing 360 Degrees Horizontally
Start by breathing deep into the lower part of your belly (the belly should rise)
Keep filling up and allow the breath to seep into other areas of the lower abdomen in a Horizontal 360 pattern (sides of lower abdomen, lower back)
Keep filling (like filling a cup of water) til you feel the breath rise up to lower ribs & expand even more 360 Horizontally
Keep filling and focus on pouring the breath to front ribs, side ribs, back ribs
Feel the space between the ribs expand 360 degrees
The breath will rise to the chest as well but that should be last
INHALE for 5-4-3-2-1
EXHALE for 5-4-3-2-1
Do as many times as it takes to feel SUPER CONNECTED to your lungs and trunk of your body, your 360 space.
I recommend a MINIMUM of doing this for 3 MINUTES CONTINUOUSLY.
Go longer if you have the time.
You may change your positions from laying down to seated to tabletop or even standing, feel free to explore.
Practice breathing like this as much as you can all day - You will feel calmer, present, focused and relaxed.
FREQUENTLY ASKED QUESTIONS... ???
Q: Do I breathe like this when I exercise?
A: Depends on the exercise. The goal is to breathe like this as much as possible so if you can breathe like this as you exercise then go for it. Some exercise like power/explosive moves warrant a different type of breath style. It just depends but this is the type of breathing we should all be doing during rest and lower to medium threshold movements.
Q: Can I use a different breath count?
A: Yes, the 5:0:5:0 is just an example that I find very useful for beginners to start with. There are many breath counts for different reasons and they vary depending on the individual.
Q: Can I use breath holds?
A: Yes, experiment and see how it feels for you and your body.
Holding the INHALE will generally result in alertness and focus.
Holding the EXHALE will generally result in calmness and relaxation.
Q: I don't feel it in my belly or ribs what do I do?
A: Use your hands, resistance band, or jacket and tie around your waist to create pressure & feedback for your body to breathe into and out of...
Inhale and expand the resistance
Hold for a moment and feel pressure resistance
Exhale, release and allow the pressure to contract you
Or use a pillow or towel on the floor...
Place pillow under areas you have a trouble connecting to
Inhale expanding into it
Hold for a moment and feel pillow or towel pressure resistance
Exhale, release and allow the pillow or towel mold into you