Step 0: Make alarms on your phone for when you are going to practice breathing each day, and let others know what those times are.
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Week 1 Program:
Step 1. Belly Breathing [The one we did]
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How Many Times A Day: As many as desired.
How to do it (Laying down):
How to do it (Sitting):
- Relax your shoulders as you sit back or lie down.
- Place a hand on your belly and the other on your chest.
- Breathe in through your nose for 2 seconds. Pay attention to the air entering your abdomen and how your stomach moves.
- Press on your abdomen as you breathe out through pursed lips.
- Repeat these steps as many times as desired.
Step 2: Pushing Out
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How Many Times A Day: 1
How to do it:
- Stand up straight and loosen your knees.
- Bend down from the waist as you exhale, then return to your upright position.
- Inhale as much air as possible, then hold your breath for 20 seconds (if you can) while lifting your arms over your head.
- Relax and lower your arms as you exhale.
- Repeat these steps 4 times.
Step 3: Rib Stretch
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How Many Times A Day: 1
How to do it:
- Stand up straight and exhale.
- Breathe in to max capacity.
- Hold for 20 seconds (if you can) while placing both hands on your hips, thumbs facing front, and pinkies on the small of your back.
- Exhale slowly.
- Relax and repeat 3 times.
Step 4: Remember to use The Breather every day.
Week 2 Program:
Step 1: Continue to Practice Belly Breathing as often as desired.
Step 2: Practice Pushing Out 1-2 times a day.
Step 3: Practice Rib stretch 1-3 times a day.
Step 4: Complete Breath
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Here’s how to do it
- Lie down or sit up straight in a comfortable position.
- Allow your abdomen to relax as you place a hand on your belly and the other on your chest.
- Breathe in deeply, drawing the air into your lower abdomen while pushing out your belly against your hand.
- As you continue to breathe in, draw the air into the midsection of your torso while allowing your rib cage to expand.
- Continue to inhale, drawing the air into your upper chest as you feel it rise against your other hand.
- Pause for a moment before breathing out in reverse order, starting with the air in your chest, then the air in your torso, and finally the air in your lower abdomen. Contract your abdominal muscles to release the remaining air if needed.
- Repeat these steps as many times as desired, paying attention to how it makes you feel.
Step 5: Start Dancing in the house for 30 Minutes 1 Hour a day
Week 3 Program:
Step 1: Continue to Practice Belly Breathing as often as desired.
Step 2: Practice Pushing Out 1-4 times a day.
Step 3: Practice Rib stretch 1-3 times a day.
Step 4: Complete Breath
Step X: Start Dancing in the house for 30 Minutes 1 Hour a day
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