5.breathe with the belly

Taking the time to consciously breathe with the diaphragm & let the ribs expand with each breath, is a great way to calm the nervous system & massage the internal organs. We encourage nasal breathing as it filters, humidifies & warms the air before it hits the lungs. Breathing with your nose also further calms the nervous system. From the assessing of clients we have found most hyperventilate, or over-breathe, creating excess tension in the smooth muscle system (digestive & respiratory) & in the muscles around the neck. By slowing the breath down to:

4 sec inhalation

4 sec exhalation

4 second pause

before taking another breath allows for the calming effect of mild Co2 retention to occur.

This exercise can be done in bed on your back before going to sleep, on a foam roller which will aid in opening up the rib cage or in an epsom salt bath for 3-5mins.

6.buy a foam roller

These rollers are a one off purchase for life. They are are a great tool for opening up of the ribcage, improving posture & breathing mechanics and are perfect for giving yourself the best massages. We recommend people perform the long lie with the above breathing technique at least 5/7 days.

hydration

nutrition

movement

rhythm