• Lisa Magnuson

Time for DEEP Breaths

This weeks wellness challenge comes just in time for all of us recovering from last week's events. Breathing is something we do 24 hours a day and most of the time we never even think about it. Take a moment to watch this video and learn how some simple breathing techniques can improve your sleep and help you recover from workouts.


3 Different Techniques

#1) 4-7-8 - To help calm you down to go to sleep. Start with 4-5 breaths in a row before adding more.

Developmental Breathing (Resets)

#2) Prone- 1 to 2 inhale to exhalation 6-10 times

#3) Supine heels elevated reset (I like to use before my workouts)


How should we breathe?

  • The abdomen expands first, then the chest. Don’t use the neck!

  • Breathe in through the nose and out through the mouth, or in and out through the nose for quiet breathing 8 to 10 times per minute.

  • When performing breathing exercises, exhale twice as long as inhaling to recruit abdominals.

Why?

  • The bottoms of the lungs have a better blood supply, so there is good oxygen for the body.

  • The diaphragm will get a lot of use, which prevents it from becoming tight and/or dormant.

  • There will be less use of secondary respiratory muscles, and therefore less chance of neck pain, headache, shoulder pain, and back pain.

  • Posture improves as a result of all of the above.

  • You will feel better.

*information from PRI (Postural Restoration Institute).



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