Esercizi Per Il Miglioramento Della Respiro En

Exercises to improve ones ActiVe breathing and ActiVe Relaxation/mental training SPORTS RECOVERY BREATH (after a training session) Training length minutes of AcTive Breathing 1-2 hours 15 min. 3hours 20 min. 4 or more hours 25 min. 1.

Lay flat on the floor (not in the bed!);

2.

Bend your knees (or keep them flat on the floor), keep your feet flat on the floor and distant from each other;

3.

Place your hands on your chest (not crossed);

4.

OBSERVE THE FOLLOWING; your breath (rhythm, deepness, ease), your muscles and your state of mind/feelings;

5.

After a moment (ca 2-3 min.) take a breath as deep as you can and hold it for at least 4 sec. and as long as is comfortable without use of much effort. Than in a relaxation of the thorax, an exhale (important to allow this exhale to be without a muscular contraction, ie just relax completely and let the air out without force or constraint) repeat 10 times;

6.

Now allow your breathing to move freely as your body wishes. Follow what FEELS most natural and what your body DESIRES (quick/slow, deep/shallow etc) ca. 1-2min observe without influencing; your breath (rhythm, deepness, ease), your muscles and your state of mind/feelings;

7.

Repeat step 5 but now to only 70% of maximum inhale volume;

8.

Now allow your breathing to move freely as your body wishes. Follow what FEELS most natural and what your body DESIRES (quick/slow, deep/shallow etc) ca. 1-2min observe without influencing; your breath (rhythm, deepness, ease), your muscles and your state of mind/feelings; 9.

10.

11.

Repeat step 5 but now to only 50% of maximum inhale volume;

Now allow your breathing to move freely as your body wishes. Follow what FEELS most natural and what your body DESIRES (quick/slow, deep/shallow etc) ca. 5 min observe without influencing; your breath (rhythm, deepness, ease), your muscles and your state of mind/feelings; Repeat steps 5 to 10 and continue until target time has been reached.

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Conscious Breathing 1. 2.

Lay flat on the floor (not in the bed!); Bend your knees(or keep them flat on the floor),, keep your feet flat on the floor and distant from each other;

3. 4.

Place your hands on your chest (not crossed); OBSERVE THE FOLLOWING; your breathe (rhythm, deepness, ease), your muscles and your state of mind/feelings; 5.

After a moment (2-3 min.) a) b) c) d)

Repeat steps a) to d)

inhale for 4 second pause for 1 second exhale for 3 second pause for 1 second 4 times isolating the breath to each of the following areas:

I. Upper thorax II. thorax III. abdomen note: smooth easy and controlled breathing is VERY important when moving from the paused part of the breath...! Breath enlargement 1. 2.

Lay flat on the floor (not in the bed!); Bend your knees(or keep them flat on the floor),, keep your feet flat on the floor and distant from each other;

3. 4.

Place your hands on your chest (not crossed); OBSERVE THE FOLLOWING; your breathe (rhythm, deepness, ease), your muscles and your state of mind/feelings; 5.

After a moment (2-3 min.) a) b)

take a full breath Freeze your thorax and abdomen c) try to push the air out of the part of the lungs you are breathing into without letting the air go. For 4-7 seconds d) Stop pushing and relax your body e) than slowly let your body naturally exhale the air Repeat steps a) to d)

4 times isolating the breath to each of the following areas:

I. Upper thorax II. thorax III. abdomen note: smooth easy and controlled breathing is VERY important and you should always use your body to gage the intensity of the effort...! You should always stop the exercise at any moment you feel uncomfortable or in doubt…! This is a very powerful

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exercise and should only be done once one has already good control of the “Conscious Breath” exercise!!

4 Superior Breathe 1. 2. 3. 4.

Lay flat on the floor (not in the bed!); Bend your knees(or keep them flat on the floor), keep your feet flat on the floor and distant from each other; Place your hands on your chest (not crossed); OBSERVE THE FOLLOWING; your breathe (rhythm, deepness, ease), your muscles and your state of mind/feelings; a) b) c) d)

7 seconds to FULL inhalation to a pause of 10 to 25 seconds, or more if you feel comfortable 5 seconds to FULL exhalation to a pause of 10 to 25 seconds, or more if you feel comfortable

Note: this exercise can be done sitting as well... This exercise is one of the most peaceful and mind quieting exercises… When one has entered into the rhythm of the Superior Breath one starts to rebalance ones brain wave patterns, hormones, and all bodily functions…

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