move of the week: diaphragmatic breathing

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.

Join Denise on Saturday, March 7th from 11:00 – 12:30pm for the Move Better. Get Strong Workshop for $19.

  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home after a successful career in policy and public affairs communications. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 2,000 clients, 30 instructors, and hundreds of inspirational success stories. Adrien is now, more-than-ever, passionate about helping women view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty and heart pumping workouts to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep, and her beloved 5-Minute Flow. Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down,” a healthy mix of strength and metabolic (cardio) work and ultimately helping her clients gain real strength in mind and body. She believes we all benefit from being curious about our bodies and that change, or improvement, is within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help women learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness, listening to success stories, and bragging about her twin 13-year-old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314



Leave a Reply

Your email address will not be published. Required fields are marked *

Get your daily dose of all things fashion, beauty, fitness, and design. Locally sourced and locally styled!