Quick Fix Tips – Breathing No. 3

Breathing Technique

Breathing Exercises

Breathing exercises are just as important as eating, drinking and sleeping. They need to be incorporated into your day. The easy thing about the following breathing exercises is that you do not have to take time out to do them. They can be incorporated into your normal day. You can do them on the train or bus, in the car, watching television, whilst ironing or cooking, at your office desk. A few minutes regularly throughout the day and you will see positive results within days!!!!

How do I know it works?

“Because I do the breathing exercises myself, and just like my clients I reap the benefits”. Michael Cohen

Have you done the breathe check?

If you haven’t you need to do it click here!

LEVEL 1   Straight Line Breathing

  1. Read technique notes below.
  2. Stand or sit down keeping your spine straight, with you chin forward.
  3. Place your hand over your belly button.
  4. Before you take the first in breathe pull your stomach in. This will allow you to gain fuller  movement when you take the in breathe.
  5. Keep your mouth closed and take an extended BREATHE IN through the nose into you abdominal area. As you breathe in push your hand out with your stomach muscles. As you get to the end of the breath open the chest and fill it with the remaining air
  6. Slowly BREATHE OUT through the nose with control, pulling your stomach in with your stomach muscles and use your hand to push it in whilst relaxing the shoulders. Make sure the out-breathe is the same length as the in-breathe.
  7. Continue with steps 5 and 6. Make sure you can hear your breathe (except in public places where you may want to be more discreet) and you can see the stomach moving as this will help you to build up a rhythm. As you get more proficient try to extend the length of the breath. When you find this level easy and you have extended the length of the breath then move onto level 2.
  8. Reverse Breathers – Before you can move onto the next level you must correct your breathing technique. At first this new way of breathing may  feel strange, demanding, tiring, exerting. That’s normal when having to re-train the breath. Just remember the more you practice the easier it becomes. If you feel lightheaded this can be a normal reaction to filling you lungs up with clean(er) air. Take a moment, make sure you are steady on your feet otherwise sit down until you have recovered.

In the remaining series of Quick Fix Tips for Breathing we will take you through more advanced breathing techniques that are totally invigorating and calming.

So subscribe to the blog now and learn how you can use the techniques to help you mange hypersensitivities.

Technique Notes

** IMPORTANT **  Please read before starting breathing exercises

  • Always try to approach the breathing exercises in a relaxed frame of mind.
  • If you are stressed, anxious or emotional allow the breath to calm and relax you. In particular utilise the technique, where possible, at the onset of a symptoms.
  • All techniques involves control with smooth in and out breathes.
  • Build a rhythm by listening to the breathe, focusing on the shape of the technique or the movement of air.
  • Feel the flow and movement of air through the body.
  • Don’t try too hard.
  • Find a way to incorporate the breathing exercises periodically throughout your day.
  • Do not combine breathing techniques with physical exercise or sports until you feel confident and that it is of benefit to the activity you are doing. It should be noted that some activities require natural breathing techniques. Breathing exercises done before an activity will be of huge benefit.
  • If you have a heart or cardiovascular condition, high or low blood pressure or a condition or illness that could be affected by the breathing exercises then please seek medical advice before commencing breathing exercises.
  • The breathing exercises should not replace other forms of treatment, however they will compliment them in most cases.
  • If you feel unsteady on your feet take a moment out, relax, sit down until you feel steady again.
  • If you are not used to deep breathing techniques you can sometimes feel light headed. After a short time this will dissipate as your body becomes more accustomed to the exercises.
  • If you feel dizzy or light headed and are finding it difficult to recover then move into a recovery position by carefully lowering your body to the floor. Laying on your back, raise your lower legs onto a chair. This will increase blood circulation to the head and enable you to normalise.
  • There are many different types of breathing exercises taught. The suggested exercises will be suitable for most people but not all.
  • Make sure what you do is enjoyable and effective.
  • Please feel free to email The Hypersensitivity Expert at info@thehypersensitivityexperts.com or telephone             0845 456 1336 to get further information or advice on the breathing exercises.
  • Use the breathing exercises to experiment and explore your body.
  • Share your experiences and what you have learnt with others.
  • Air is free!

About Michael Cohen
Wild Forest Gym, is the only UK ‘Functional Natural Movement Fitness’ training program for obstacle course training. We provide specialist Race Fit, Race Safe and Race Ready training for beginners and seasoned obstacle course challengers. We provide training camps and sessions based on the themes of Hazard Training, Safety Skill Training, Obstacles Training, Obstacle Course Fitness, Sports Injury Prevention, Sports Yoga, Training Plans, Training & Race preparation, kit & nutrition. We use the elements of the forest environment to teach functional natural movement techniques to increase your endurance, strength, speed, flexibility and coordination on both physical and mind levels. We us use: the trees to climb, balance and jump from; the earth below your hands and feet, to connect and feel the ground, whilst you bear crawl, walk and barefoot run; and the random shapes of each log and stone that cause every: throw, catch, carry and lift to be unique.

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