Step 1: Practice Good Mechanics of Breathing
Lie in a comfortable position and place your hands on your abdomen. Observe 8 slow, comfortable breaths with correct breathing mechanics. Count the breaths on the fingers of both hands. Press one finger onto your belly for the first breath (inhale and exhale), the second finger for the second breath, and so on, until you complete 8 breaths.
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Practice Step 1 for at least 7 days. Every day, focus on smoothing both your breath and the movement of your abdomen. Continue practicing Step 1 until you feel confident you’ve mastered it, up to 14 days.
Remember, you’re trying to strengthen the communication between your brain and your muscles. The more consistently and mindfully you practice, the more quickly the communication will improve. You can practice strengthening twice per day if you’d like.
When you feel ready, continue to Step 2.
Recovery
After you do the strengthening posture, follow up with these key movements to help your body relax and recover.