Step 2: Intentionally Expand and Contract the Breathing Muscles
Lie in a comfortable position and place your hands on your abdomen. When you inhale, intentionally expand your lungs. When you exhale, intentionally contract your lungs and belly.
Observe 8 slow, comfortable breaths with intentional expansion and contraction of the muscles that support your breathing. Count the breaths on the fingers of both hands.
Recovery
After you do the strengthening posture, follow up with these key movements to help your body relax and recover.
You did it! Mark your Tracker with today’s date!
Practice Step 2 for at least 7 days. Each day, focus on smooth, intentional expansion and contraction of your lungs. With practice, you’ll also begin to notice your ribs expanding and contracting.
Continue practicing Step 2 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 3.