White Belt: Day 1

White Belt: Day 1


Hey everybody so we’re gonna talk about
breathing mechanics so one of the things that we want to talk about is are you
chest breathing or are you belly breathing so our goal is to get you to
belly breathe because if you’re constantly using your chest and
shoulders to elevate your ribcage though it gets air in your neck your shoulders
are never going to function and heal the way we want to and so one drill up we’re
going to do you lay on your back or I’m gonna do is also you can get a chair
couch of all you’re gonna put it underneath your heels and you’re going
to do like a 9090 position for your hips and knees okay so what one do one drill
you can do if you don’t have a band I like a band because it helps you be a
coach at home or train our home is maybe this one first
put one hand on your chest and one hand on your belly we’re going to do what
they call four seven eight breathing four is inhale through the nose seven is
you hold your breath a is you exhale through your mouth okay now when you’re
doing this the belly hands should be the one moving not the chest hand now when
you fully inhale your chest can might move up last which is okay but then that
should be the first one to move and then most of the movement should be in the
belly okay now to help that reinforcement part we
use the band now how to put the band on this one is a circle bang going to pull
up band but what you inner loop in here take a nice deep breath in let it all
out and then tighten it up and then just kind of tuck it in to the side so you
should feel a nice circumference hugging you down okay now reason why we want
this is because I don’t want just your belly to go up it should expand on the
outside and on the spine so when the half hey what you do is cheap so put our
hands on this positions breathing for through the nose
great hold for seven exhale for eight so how many times you do it for I want you
to do ten breaths all right the next breathing exercise is what we call
crocodile breathing so there again I always like to have a band as a
reinforcement that kind of help you understand where you’re supposed to
focus on your breathing on so Hayley’s already got this set up already
now for this you lay on your stomach you’re going to put your fists together
and you’re just going to let your head kind of fall down on the fist to just
relax the upper back we want this to calm down and just focus the movement
right through here so you could do the same for seven eight breathing here but
now you’re just using the ground to help you as a contact focus your breathing so
go ahead and hold for seven you see how her lower back came up nothing was here
that’s our goal and then when you let it all out you should see the lower back go
down so this is the same type mechanics I want you to do the four seven eight
part use the band and then I want you to do ten nice deep breath cycles

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