01. Seated Alternating Respiratory Pump

This PRI based technique will get you to rotate your rib cage using your breath and arms to facilitate improved flexibility and breathing. Your coupled movement and breath serves to not only help facilitate improved gas exchange in your lungs but also helps to drive your lymphatic circulation.

Equipment Needed:

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

Instructions:

1. Sit on a chair with a book/block under your feet so that your knees are 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 in front of you.
3. Reach your arms out in front of you by resting them on your legs.
4. Inhale gently and slowly through your nose only keeping your neck relaxed.
5. Purse/pucker your lips and slowly and completely exhale sensing your abdominals draw in. Get every last bit of air out of your lungs.
6. Inhale softly, slowly and fully through your nose as you simultaneously reach forward with your left arm.
7. Exhale through pursed lips as you switch your arms and reach forward with your right arm.
8. Pause until you feel a mild urge to breathe again.
9. Inhale softly, slowly and fully through your nose as you reach forward with your right arm. This will further enhance your right arm reach. You should sense the area between your right shoulder blade and spine expand and open up.
10. As you fully exhale through pursed lips switch your arms so you are now reaching with your left arm. You should sense your left sided abdominals predominately engage.
11. Pause until you feel a mild urge to breathe again.
12. Inhale softly, slowly and fully through your nose as you reach forward with your left arm sensing the area between your left shoulder blade and spine expand and open up.
13. Completely exhale through pursed lips as you switch your arms to reach with your right arm sensing more right abdominal activation.
14. Complete ~ 3 sets of 5-7 breath cycles each side.

Perform 2-3x/day, for the next 3-5 days. *Unless otherwise directed.

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