Dayana

 Very grateful for so much that I'm learning and experiencing here at RChat.

 I would like to give back by sharing some of the work that I do.

 This is one of my favorite breathing practices. I became an XPT coach

 learning from Laird Hamilton and Gabby Reese back in 2019 and what I love about

 this one is that it's a simplified version of the Wim Hof method. It works

 really quickly, efficiently, it can get you energized, it can help an emotional

 release if something's trapped in your body and especially it can clear out your mind.

 Disclaimer, if you have high blood pressure or any 

 heart condition, please do not do this breathing practice.

 Please lie on your back with your knees 

 bent or sit comfortably on a chair and begin to

 pay attention to your breathing. Let the air come 

 in and out through the nose in a nice and easy way.

 And pay attention to your breathing mechanics.

 So you're breathing in, feeling the abdomen first and then the chest.

 And as we explore this power breathing together you will maintain this breathing mechanics

 using your belly as a pump. Breathing in and expanding 

 your abdomen out, breathing out and letting your abdomen sink

 in. If at any time you feel any powerful 

 sensation that you are not comfortable with you can

 stop and resume your normal breathing. So exhale 

 completely now and follow my voice for the count of five.

 One, two, three, four and exhale for five.

 And now inhale again. Exhale. And in, out.

 And we're going to speed it up a little bit so you inhale and exhale.

 And for the next rounds you're going to inhale 

 through the nose and exhale through your mouth.

 Out, in, out. Continue giving a few rounds of 

 and through the nose and out through the mouth.

 Little faster now. Gently reaching your belly out with the inhale and letting it drop.

 Five more. Three, two, one. Three, four, five and with the next exhale you will hold.

 Relax and hold. You feel the urge to breathe, you can swallow.

 Soften the muscle. Let your body relax into this hold.

 And now we're going to rebound. Inhale again.

 Now you're going to inhale through your mouth like you're sucking through a straw.

 Inhale the air out strongly as if you're pushing air to blow up a birthday cake.

 Like bellows, like you're pushing out a fire, blowing with your belly, pushing it out like

 In and out. As fast as you want to make it, keep it up.

 Relax and breathe. Keep it up. Soften your hands, your legs, keep it up.

 Five more. And hold. You can relax into this hold.

 You're going to feel some powerful sensations in your body, your hands, your feet, your

 legs. If you want to intensify the sensations, you can squeeze everything in.

 See if you're holding your pelvic floor 

 your belly or trying to make your face red.

 Squeeze into this hold. Staying it a little longer.

 And now we're going to breathe in together.

 Inhale and hold. And you're soft. And on this inhale hold, 

 you have a lot of oxygen to go by, so you can relax into it.

 You can squeeze everything tight, intensify the sensations.

 You can swallow if you feel the urge to breathe.

 And exhale. We're going to rebound. Again, power breathing in.

 Exhale out. Big inhale, big exhale. And yourself completely and rebound in.

 A little faster now. Come on. Keep it up.

 A little faster. And with the next exhales, we're 

 going to make some sounds from the back of your throat.

 Hold on the exhale, relax into the sensations on your body, your tingling on your hands,

 your head, your back, your legs. Enjoy the sensation in your body.

 You can squeeze it in tighter if you feel okay with it.

 Hold. Hold. Swallow if you feel the urge to breathe.

 Keep holding with me. We're going to go for about a minute, minute and a half.

 Got this. Keep holding. A minute now, 10 more seconds, you got this.

 Keep holding. A little more. And exhale.

 Take a nice controlled breath through your nose and let it out hissing.

 And again in through the nose and gently out the mouth.

 In the nose, out the mouth. We're going to slow it down now.

 In the nose, out the mouth. Enjoy this moment of clarity and focus.

 And in again. Out, nice and easy through the nose.

 We're now bringing your heart rate down.

 Preparing yourself to resume normal activities so you stabilize your breath now.

 In and out. Couple more cycles. You can after this resume your normal breathing.

 Open your eyes. Take this into your day.

 next is a very quick and efficient calming 

 sequence for when you want to nail down your focus.

 Prepare yourself by placing your body in a comfortable breathing position. You

 your attention to shift into your breathing. Observe the movement in and

 out of the belly, keeping the movement of your chest to a minimum. Breathe in and

 out through your nose. Now with the next exhale you will empty yourself

 completely of air and follow my count. For the next inhale we're gonna breathe

 in together to the count of three. Exhale and now breathe in two three hold two

 three exhale through the nose three and hold and in again hold exhale and hold

 exhale hold in hold out hold the next one 

 we're gonna go for four inhale two three four hold

 hold the top out and hold inhale lightly evenly hold

 exhale and hold we're gonna go for five now inhale through the nose one two three

 four five hold exhale ocean breath as if you were fogging a mirror and hold in

 hold exhale through the back of your throat and hold in

 hold out ocean breath hold now we'll practice the ocean breath on the inhale

 inhale hold exhale and hold one more time in hold

 exhale and hold we're gonna go for six now one two three four five six hold

 exhale ocean breath and hold you can continue this cadence of six six six and

 reduced rate that it's comfortable for you and

 this box breathing for as long as you want to

 The next one is about six minutes long and it's going 

 to extend your exhale. Very calming, relaxing, centering.

 Prepare yourself for this breathing exploration by sitting in a comfortable position or lying

 down and remember to breathe in and out through your nose as we explore cadence breathing.

 Begin to pay attention to the movement of 

 your breath in your belly, the area of the

 low back and your ribs and let it come in and out gently.

 on your chest if this is easier for you and

 We're going to breathe in together now so exhale completely and breathe in with me for

 the count of four. One, two, three, four.

 Hold. Exhale for eight. Two, three, four, five, six, seven, eight.

 Hold. Inhale belly, ribs, chest. Hold. Exhale.

 Five, six, seven, eight. Hold. Inhale belly, ribs, chest.

 Hold. You can do ocean breath on the exhale now.

 Two, three, four as if you were fogging a 

 mirror from the back of your throat and hold.

 Inhale, hold, exhale. Hold. Inhale, hold, exhale.

 Hold. In again now thinking of your back, back of the ribs.

 Hold. Exhale. Hold. In again. Hold. We're going to exhale humming now.

 Relax. Exhale humming. Hold. And one more time.

 Inhale, feeling all the way to the top for the count of five.

 Hold. Exhale humming or ocean breath as slow as you can.

 Six, seven, eight, nine, ten. Hold. And one last time.

 Inhale for five. Hold. Exhale slowly surrendering to the breath out, the wave.

 And hold. Now continue breathing easily through the nose. Resume normal breathing.

 What follows is a 12-minute sequence that may help you fall asleep more easily. Enjoy.

 Begin this bedtime protocol by finding a relaxed, comfortable position.

 the movement of the air coming in and out

 through your nose, into your abdomen, the lower ribs, the lower back, and then your

 chest. Follow the movement of the breath as if it was a wave rising and falling.

 coming in and out of your nose, your throat, the

 subtle vibration. And now for the next round, 

 yourself of air completely and follow my voice for

 the next inhale. Inhale now and breathe in with me for the count of 3.

 For the next one we're going to inhale for 4, 2, 3, 4, and out.

 3, 4, 5, 6, 7, 8. In, nice and even through the nose.

 4, out. You can do ocean breath, fog mirror, back of your throat as you exhale.

 For the next one we're going to go to 5.

 Relax your eyes. Exhale nice and slowly.

 And out. Now after this exhale you're going to hold.

 You may feel some bodily sensations into this hold.

 And inhale 3, 4, 5. Exhale 2, 3, 4, 5, 6, 7, 8, 9, 10.

 Exhale with the ocean breath. Nice and even.

 inhale for 6 now, feeling all the way up.

 And out. In. All the way to the top of the ribs.

 And out slowly, evenly. Letting it all sink.

 One more time. In. And out. 8, 9, 10, 11, 12.

 And feel all the way up, belly, ribs, lungs and out.

 Belly, just like a wave. Inhale. Relax your back, your pelvic floor.

 And exhale, releasing, allowing your body to relax.

 Regulating the breath so you breathe out as slow as you can.

 breath in, feeling all the way up to the top.

 And at the end of this exhale you're going to hold.

 Relax and hold. Feel tingling or lightness in your body.

 Just let your body surrender to this breath.

 Hold. And now breathe in lightly through the 

 nose and exhale on your own as slow as you can.

 Regulating the air on the way out, sinking into your body.

 And now continue with a nice inhale for the count of 5.

 And exhale now with hissing through the mouth.

 And inhale again. And exhale out. And one more time in.

 And let it out. Inhale and now exhale as long 

 as you want to through the nose, counting or not.

 Just letting the wave of the breath take you deeply and deeply into relaxation, calm, sleep.

 And exhale. If you're ready to go to sleep you 

 can stop this recording now or you can continue for

 a little longer on your own as you listen to the music.

 Now that we laid out some basic breathing practices that you can use to

 stabilize your attention, create a little more energy or more relaxation, I would

 like to share a few of the most fundamental movement practices that I

 see can help people maintain mobility, flexibility and avoid common pain.

 One of the most common reasons for pain 

 is that we stay in fixed positions for a

 long time. We sit a lot, we don't walk enough, we tend to overuse certain muscle

 groups and not maintain flexibility throughout the whole body.

 And note here that I'm using the word pain, though it could be also discomfort

 or some other sensation of compensation, tightness, imbalance of some sort. And

 this is not only physical, though it manifests in the physical body first, but

 I see pain in general as a rubber of our attention. It's extremely distracting, it's

 debilitating, and over time we learn to live with it and think that is something

 that comes with aging when this is not necessarily true.

 variation of Feldenkrais Awareness Through Movement lessons which is what I

 will use to exemplify some of the most efficient mobility maintaining practices that I know.

 During the next week, I will share one movement practice each day,

 something that you can do in 10 to 15 minutes,

 that will be inspired by these Awareness Through Movement lessons,

 which are based in biomechanics, engineering, baby development, martial arts,

 and leverage the way our brain continues to 

 change and grow as we age, also called neuroplasticity.

 The basic premise of this work is that as 

 we age, we get locked into movement habits.

 We can call them patterns. And over time, they reduce our ability to move and function.

 It's very common to see as we get older that 

 stop doing things that they could do easily before,

 such as jumping, running, using the stairs with ease, lifting weight without hurting themselves.

 By introducing new movement habits and matching 

 them with the attention that we can pay to them,

 we allow our brain to observe efficiency, feeling good as we move, and pain reduction.

 Over time, with repetition, these new habits replace the old ones and become automatic,

 This not only reduces wear and tear in the joints, but 

 also maintains function, allowing us to age gracefully.

 You may not be thinking about this now in your 20s or 30s, 

 come your 40s and 50s, you will want to pay a lot more 

 attention to keeping your body flexible and mobile as much as strong.

 This will help you stay agile and limber well into your 60s, 70s and beyond.