1. WARM-UP
10 min - No equipment needed - Day 2/4
OBJECTIVE
Day 2 warm-up focuses on noticing your breath and on learning to use your entire lung capacity.
SUMMARY
Before the video starts, instructions for only those exercises that are new will be presented. Please check the instructions for the earlier exercises regularly! You can access the instructions related to each exercise by clicking the link “Instructions”.
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EXERCISES
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1. Basic breathing
2. Directing your breath into different parts of the body
3. Pursed lip breathing
4. 30 second breath hold x 5
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BASIC BREATHING 1 min
1.
Sit or lie on your back in a relaxed position. Breathe through the nose. Take three deep breaths. Then allow your breathing become even and find its natural rhythm.
2.
Bring one hand to your rib cage and the other on your abdomen. Notice whether it is your abdomen or chest that rises when you breathe in.
3.
Make a conscious shift from chest breathing to abdominal breathing. As you breathe with your diaphragm, your abdomen will rise and your rib cage will remain still. Keep the breathing rhythm relaxed and natural.
When you are able to consciously breathe with your diaphragm you will allow conscious relaxation. Practising diaphragmatic breathing for just 1 minute allows your body to relax when needed.
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DIRECTING YOUR BREATH INTO DIFFERENT PARTS OF THE BODY 1 min
1.
Sit or lie on your back in a relaxed position. Breathe through the nose. Take three deep breaths. Then allow your breathing to become steady and find its calm, natural rhythm.
2.
Breathe into different parts of the body, two breaths at a time. Start by breathing into the diaphragm. The abdomen rises while breathing in.
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3.
Direct the breath into the chest. The chest rises while breathing in.
4.
Then, direct the breath into the sides. Feel your sides expand outward while breathing in.
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5.
Send your breath to your upper back area. Feel your back rise while breathing in.
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Continue the exercise for 1 minute.
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CONTINUOUS PURSED LIP BREATHING X 5
1.
Gently blow the air out of the lungs through your mouth.
2.
Using pursed lips breathing, fill up your lungs with air for 6 seconds.
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3.
Hold your breath for a moment.
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4.
Empty your lungs entirely from air using pursed lip breathing for 12 seconds.
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5.
Hold your breath for a moment.
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Do the exercise at your own pace. The better you can fill your lungs, the slower you can breathe. If you experience symptoms of hyperventilation, breathe much more slowly.
The pursed lip breathing technique will activate your diaphragm and your respiration. The tension in your rib cage will ease off and continued exercise will enable more air to enter the lungs.
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30-sec BREATH HOLD x 4
1.
Using pursed lip breathing, fill your lungs with air as slowly as you can. First use the diaphragm, then expand your rib cage.
2.
Relax. Drop your shoulders and let your head gently fall forward.
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3.
Hold your breath for 30 seconds.
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4.
Let the air out of the lungs and breathe calmly for 30 seconds.
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5.
Repeat the exercise four times.
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If breath holding feels difficult, you can always interrupt a single breath hold and take a longer breathing break. NB It is easier to stay relaxed, when you don't fill your lungs completely full. Try testing both options during the breath holding exercises.
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2. SKILLS
10 min - No equipment needed - Day 2/7
OBJECTIVE
You will learn about how oxygen is stored in the body.
You will learn to identify your diaphragm.
SUMMARY
The diaphragm is the primary muscle of respiration. By strengthening the diaphragm, you will learn to recognise when it is activated and when at rest. During breath holding, the diaphragm contracts. One of the sensations related to breath holding is caused by the contraction of the diaphragm.
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EXERCISES
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1. Strengthening the diaphragm
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STRENGTHENING THE DIAPHRAGM
1.
Gently blow air out of the lungs through your mouth.
2.
Relax your diaphragm. Once the diaphragm is relaxed the lungs are filled with air and the abdomen bulges out.
3.
Blow out the air vigorously, making a swooshing sound in three parts: “S – S – SSS”.
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4.
Relax the diaphragm and allow the lungs to gently fill with air. Don’t take in more air.
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5.
Repeat 10 times and breathe calmly for 20 seconds.
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Do 2 sets with 10 repetitions each.
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3. BREATH HOLDING
15-20 min - No equipment needed - Day 2/4
Please read carefully the objective and summary for the day. Each day focuses on a specific sensation. Please follow the instructions and only practise breath holding for the time period described, even though you would be able to hold your breath for longer.
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OBJECTIVE 2
Filling the lungs with air.
Learning level 1 breath holding.
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SUMMARY 2
Breath holding rests upon the use of the oxygen reserves in our bodies. Our main oxygen reserves are located in the lungs and the circulatory system. The more oxygen we use, the more we are able to hold our breath. Relaxing saves oxygen.
You will learn to fill your lungs effortlessly and naturally. Pay attention on relaxing. Start by lying on your back with your knees bent and feet flat against the floor. You can switch position to find one that feels comfortable for you. Close your eyes and relax your muscles consciously during the breathing phases, from the toes all the way to the eye lids.
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INSTRUCTION 2
During this exercise, don’t fill your lungs to their full capacity. This will help you to stay relaxed. When breath holding creates a clear sensation, it is time to start breathing. Don't hold your breath any longer than the very first sensation.
When you feel the urge to breathe for the first time, you have already experienced the very first sensation.
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You can always interrupt a single breath hold and have a longer breathing break before starting the next section.
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Only practise breath holding for the time period described in the instructions, even though you would be able to hold your breath for longer.
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EXERCISES
Level 1
1.
Breathe for 30 sec.
Hold for 15 sec.
2.
Breathe for 30 sec.
Hold for 30 sec.
3.
Breathe for 45 sec.
Hold for 45 sec.
4.
Breathe for 2 min.
Hold until you feel the urge to breathe.
5.
Breathe and stop the counter.
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BREATH HOLDING LEVEL 1
1.
Sit or lie down in a relaxed position. Test, for example, a cross-sitting or lying on your back with your legs hooked. When you recognize the exercise beeps, you can close the exercise eyes.
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2.
Allow your breathing to flow at its own rhythm during the breathing cycles. Do not hyperventilate.
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3.
Focus on relaxing and analyzing your feelings during breathing sessions.
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4.
Don't try to make your own record. Make a max holding according to the goals of the day.
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Never set your own breathing records when you're alone.
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4. STRETCHING
10 min - No equipment needed - Day 2/4
OBJECTIVE
By stretching your upper body muscles and the diaphragm, you can increase mobility in your rib cage and allow the respiration system to function naturally.
The vagus nerve is responsible for regulating the rhythm of breathing, heart rate and blood pressure, for instance. Good mobility helps stimulate the function of the vagus nerve
SUMMARY
Keep the stretches gentle but purposeful. Use your breathing to control the intensity of the stretch. Gentle stretches are the key to faster progress. Stretching should never cause pain.
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VENYTTELYN HARJOITTEET
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1. Neck stretch
2. Thoracic spine stretch
3. Side stretch
4. Chest stretch
5. Tricep stretch
6. Diaphragm stretch 1
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NECK STRETCH
1.
Sit or stand in a relaxed position. Relax, taking a few breaths as normal. in a relaxed position. Relax, taking a few breaths as normal.
2.
Place your left hand on the crown of your head. Using your hand, gently tilt your head to the left.
3.
Move your right hand away from your body, reaching diagonally toward the floor. Feel the stretch in the side of your neck.
4.
Bring your right hand behind your back. With your left hand, grab your right hand. Using your left hand, pull the right hand to the left. Tilt your head to the left. Stretch.
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5.
Repeat on the other side.
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THORACIC SPINE STRETCH
1.
Sit or stand in a relaxed position. Relax, taking a few breaths as normal.
2.
Bring your hands behind your head, fingers interlaced.
3.
Hengitä sisään ja katso ylös. Vie kyynärpäitä taakse Inhale and gaze up toward the ceiling. Bring your elbows backward and push your chest forward. Keeping your shoulders relaxed feel the stretch in the entire rib cage.
4.
Breathe out and push your elbows toward each other, rounding your back. Relax and let the weight of your arms stretch your neck and your upper back.
5.
Repeat five times.
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SIDE STRETCH
1.
Sit or stand in a relaxed position.
2.
Interlace your fingers, turning your palms upward. Bring your arms above your head.
3.
Reach up to the sky with your hands. Push your shoulders toward the ears. Bend the upper body sideways to the right.
4.
Breathe normally and relax. Feel the stretch along your right side.
5.
Repeat on the left side.
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CHEST STRETCH
1.
Sit on your heels or stand in a relaxed position.
2.
Interlace your fingers behind your back.
3.
Gaze up toward the ceiling, reaching back diagonally toward the floor with your hands. Push your chest forward. Keeping your shoulders relaxed feel the stretch in the entire rib cage.
4.
Breathe normally and relax.
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TRICEP STRETCH
1.
Sit or stand in a relaxed position.
2.
Bring your right hand behind your head and reach down towards the floor.
3.
Grab your right elbow with your left hand, and gently push your hand downward.
4.
Bring your head back to the upright position, gazing forward. Relax the shoulders.
5.
Repeat with your left hand.
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DIAPHRAGM STRETCH 1
First, repeat the diaphragm stretch several times at your own pace. With each repetition, let out a little bit more air. The more empty your lungs are the more powerful the stretch will be.
Find out the level of stretch suitable for you. You should feel a gentle stretch in your diaphragm. Stretching should never cause pain. Make sure not to stretch too intensely!
1.
Stand with your legs apart. Bring your hands on your thighs, above the knees.
2.
Gently blow air out of the lungs and lean forward against straightened arms. Don't empty your lungs too intensely or excessively. The more empty your lungs are the more powerful the stretch will be.
3.
Relax your abdomen and lift your diaphragm up. Your upper abdomen is, in a way, sucked up in your rib cage. If you can’t feel the stretch you can assist by pulling the navel backward and upward, toward the spine.
4.
Push the lower ribs out to each side. The rib cage broadens. Relax your abdominal muscles. Let your diaphragm stretch.
5.
Push your abdomen outward. Return to the upright position. Breathe in.
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No need to worry if the stretch feels difficult. As the exercise program proceeds you will become aware of your diaphragm and learn how you stretch it. No need to worry if the stretch feels difficult!
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ALL EXERCISES OF THE DAY HAVE BEEN COMPLETED
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The purpose of the pilot is to gather feedback and develop the training program to be pleasant.
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In your feedback, give 1 to 5 stars how you felt after the workout.
In the text field, you can tell which exercise produced challenges or what you particularly liked or did not like.
Do you think the instructions were clear?
Do you think something was too much or did you miss something?
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