Lie on your back with one hand on your chest and one hand on your belly below your rib cage. You can also do this while seated. However lying down is more relaxing and will help you focus more on the muscle movement due to the feedback from the floor on your whole body. Take a deep breath in through your nose. The hand on your belly should raise up. Breathing in through your mouth sends a panic signal through your system and often times this is when we breathe into our lungs (i.e. the hand on your chest raises). Next breathe out through your mouth, making an “S” sound during the entire exhalation for as long as you can. Simultaneously “zip” up from your pelvis (or draw the “elevator up”) and pull your belly to your spine. This “S” sound is a very powerful way to strengthen your diaphragm. It makes you more aware of your exhalation. Don’t try to force the breath out. We teach this same “S” sound breathing in our kettlebell program with excellent success.
Repeat for 5 minutes several times per day.
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