03. Diaphragmatic Breathing Part 2: The Inhale

Equipment needed: 

• Chair with a book/block under your feet so that your knees are at or above your hips.

Instructions:

1. Sit on a chair with a book/block under your feet so that your knees are at or above your hips.
2. Round out your low back so that you roll back onto your sit bones. You will be slouching a little.  Do not arch your back or stick your chest out. 
3. Reach your arms out in front of you by resting them on your legs.
4. Inhale gently and slowly through your nose only.
5. Purse/pucker your lips and slowly and completely exhale sensing your abdominals and front lower ribs folding into your belly. Get every last bit of air out of your lungs. 
6. Inhale as fully as you can without your neck engaging and reach forward with your arms. Set the intention to direct air into your upper back between your shoulder blades. 
7. As you inhale, reach forward with your arms resting on your knees as you sense the area between your shoulder blades expanding. 
8. You may reach with 1 arm (preferably the left but can alternate sides) while monitoring the front of your neck with the other arm. Inhale as slowly and fully as you can without your neck engaging. 
   • Your neck muscles should remain soft and relaxed throughout the exercise. If you inhale too aggressively they will automatically turn on so you want to find the right balance of inhaling as fully as you can without your neck turning on.
   • You may also watch yourself in a mirror to see if they engage. 
9. As you exhale, purse your lips to slowly and completely get all the air out of your lungs.
10. After each exhale, pause until you feel a mild urge to breathe again. Then repeat. 
11. Complete 3 sets of 5 cycles,

Perform this 2-3x/day for the next 3-7 days and then as often as desired. *Unless otherwise directed

• Optionally, use your testing technique to determine your optimal frequency and duration to perform.