Understanding and experiencing breathing

Have you understood the Processes of Breathing in Part 1? Then let's experience it! All you need is: you, a chair and a mat (or alternatively a blanket, a towel...).

Just one thing first: I have chosen these theoretical contents and exercises to give you a first insight into understanding and experiencing breathing. If one of these exercises does not feel right for you, please do not force it. Not every exercise works for everyone. Please respect your pain and seek medical and physiotherapeutic support if you experience physical discomfort.

But now go straight ahead! Experience your breathing in a new way!

Aim: By closing your nose when you try to inhale, your breathing muscles, especially the diaphragm, work with maximum tension, but without being able to move. This activates a reflex that subsequently triggers relaxation. Only when a muscle has relaxed after an activity can it muster new strength again - a great mechanism of our body that you can make use of and perhaps know from PMR (Progressive Muscle Relaxation according to Jacobsen).

This exercise also allows you to feel where the muscles are that allow you to breathe. Try it again and listen to yourself!

Repetitions: two or three times, then take a relaxed breath again.

Suitable for: once a day to feel your breathing activity and relax your diaphragm.

Approach this exercise carefully as it is very demanding on your respiratory muscles.

Aim: This exercise allows you to feel the synergy between the diaphragm and the pelvic floor. In the third step you will learn to allow, actively use and train the support of your muscles (including the pelvic floor) during breathing out.

Repetition: Three to five times, then relax and watch. Don't forget to relax your pelvic floor while you breathe in.

Ideal for: Breath warm-up before practising or as an active break in between.

3) Pelvic cool-down

– Based on the Warm Belly exercise from the Tanzberg Concept –

To relax all your lower abdominal and pelvic floor muscles, let me introduce you to one of my favourite exercises. It's perfect for unwinding after a long rehearsal.

Implementation:

1. Lie on your stomach and first feel inside how your breathing feels.
2. Bend your knees and begin to swing your lower legs and feet slowly and calmly past each other. Try not to reach for anything and increase the movement.
3. Just let yourself move and enjoy the pleasurable mobilisation.

Aim: The swinging movement over a period of two to three minutes leads to greater blood circulation in the entire abdominal, pelvic and hip region. Your body is supplied with fresh nutrients and O₂ and all metabolic waste products are removed. In this way, you promote the regeneration of your muscles and prepare your body optimally for the next exercise session.

Repetitions: two to three minutes.

Suitable as: a daily cool-down after training. Believe me, it's worth sticking with it!

I wish you much joy in understanding and experiencing your breathing!