BREATH INTEGRATION EXERCISES
The purpose of the exercises below is to make your breathing muscles relaxed and open up your airways so they become well-functioning. Strive to have an erect posture and a straight back during the exercises as it makes it easier for the diaphragm to work and thereby facilitate low breathing. Try to breathe in a relaxed, calm, rhythmical and low way. The Relaxator Breathing Retrainer can be used to great advantage, as can just breathing in and out through the nose, since it will help you maintain good breathing during the exercis
HUM & MASSAGE THROAT, JAW, SINUSES
Hum, i.e. have your mouth closed and let the tongue rest gently in the roof of your mouth, behind your front teeth, while you make a humming sound. Take five slow breaths and massage your throat and tongue. Thereafter you take five breaths where you massage your jaw and finally five breaths where you massage your nose and sinuses. The exercise is good for air circulation in the nose and muscles in throat, tounge and jaw.
Kneel and place your palms on the back of your thighs, as a support. Keep your back straight, and let your chin fall forward towards your chest. Exhale slowly as you lean your upper body backwards. Let your head and neck fall back as much as you can without straining your neck muscles. Inhale while returning to the starting position (chin against your chest). Repeat 5-20 times. This motion stimulates the muscles in your throat, neck and back.
BACK TWIST UPWARDS
Place your hands behind your head, elbows at shoulder height. Erect posture, nose points forward. Exhale and twist your upper body to the right and upwards as much as you can. Your head follow along passively. Inhale while you return to the starting position, where the nose points forward. Exhale and twist your upper body to the left. Repeat 5-10 times on each side. The exercise is good for your back, shoulders, chest, stomach and diaphragm.
THE CROSS COUNTRY SKIER
Inhale while extending in your full length and stretching your arms towards the roof. Exhale slowly while bending forward and move your arms forward. Soft knees. Put together your hands behind your back and strive upward/forward with you arms so that you feel a stretch in your chest.. Repeat 5-10 times. The exercise is good for your neck, back, shoulders, chest, stomach muscles and diaphragm.
LOOK OVER SHOULDER
Keep your posture erect and your nose pointing forward. Exhale slowly and turn your head to the left. Turn your head to the middle while inhaling. Exhale slowly and turn your head to the right. Alternatively you can do the movement faster and turn your head to the left-right-left during one exhalation. Repeat 10-20 times on each side. The movement stimulates the muslces in the throat and neck and make them relaxed.
Place your thumbs in your back, and middle and index fingers on the lower ribs. On inhalation, fill up the lower part of your lungs and try to squeeze out the fingers to the sides. Imagine being a fish with gills, that expands to the sides. On exhalation, breathe out slowly and press together your lower ribs slightly. The exercise activates your diaphragm so that it expands in all directions during inhalation – forward, backwards and to the sides. Repeat 5-10 times.