❤️ BREATHING SERIES PART 13 ❤️
📚 Checkout previous posts to learn why and how learning to breathe correctly can increase performance and decrease pain.
The eighth position that we are going over is standing holding 2 weighted objects such as kettlebells or dumbbells in a front rack position. There is nothing more “functional” than standing with weight in front of you while trying to maintain an optimal breathing pattern.
You can perform this one while standing or while walking around.
This can be used as a breathing test and/or exercise. This position is the next progression in the breathing series.
1️⃣ Start by standing, holding 2 kettlebells in a front rack position. Make sure to maintain a tight grip, active shoulders, and create tension in your “core” muscles.
2️⃣ Focus on keeping your body still.
3️⃣ Breathe in and out through your nose (if possible).
4️⃣ When you take a breathe in, stick out your stomach (but make sure you continue to keep your core engaged!).
5️⃣ When you breathe out, depress your stomach.
7️⃣ Try using your belly only, and limit your chest expansion and elevation.
8️⃣ Fully inhale and fully exhale. Slow down your breathe. 4 seconds in, 8 seconds out.
*️⃣ Test: Can you do this?
*️⃣ Practice: Perform 2 minutes worth of practice.
*️⃣ Start off with a moderately heavy weight, eventually working up to a heavy weight. A heavy weight would be one that you can’t hold for more than 20 seconds.
Stay tuned for more tests and breathing exercises!
✅ Tag a friend that can benefit from optimizing their breathing and performance!
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