Breathing exercises

During these exercises, it’s important to breathe in with an open throat, as if you’re
yawning. Focus on filling the lungs first at the bottom, by pushing out the belly, and
avoid raising the shoulders. Keep the belly out for as long as possible during the
blowing out. Repeat every set 3 times, to fully benefit from these exercises. Set the
beat slowly, around 60 beats per minute.

Step 1: Getting the air going

• 5 in – 5 out
• 5 in – 10 out
• 5 in – 20 out

Step 2: Relaxing the diaphragm

• Blow out until completely empty – hold 5 seconds – breathe in
• Blow out until completely empty – hold 10 seconds – breathe in

Step 3: Stretching the ribcage

• 5 in – 3 sips – hold 5 seconds – 10 out
• 5 in – 3 sips – hold 10 seconds – 10 out
• 10 in – 3 sips – hold 10 seconds – 20 out

Step 4: Controlling the air

• 3 in – 10 out
• 2 in – 20 out
• 1 in – 30 out