Tuesday 140708

Hang clean below knee 2-2-2-2-2
Back squat 3-3-3
Clean pull 3-3-3

Post weights to BTWB

If this doesn't scream America, then nothing does.  James taking care of business during the July 4th partner WOD.

If this doesn’t scream America, then nothing does. James taking care of business during the July 4th partner WOD.

How in tune with your breathing are you?  If you are someone that practices meditation or yoga then the answer is probably better than most.

Controlled breathing is a great way to keep the mind and body functioning, can lower blood pressure, promote feelings of calm and relaxation, and help us get rid of stress.

Here are six breathing techniques to try if you are feeling stressed, looking for a way to get rid of negative feelings, or simply want to look cool.  I tried all six before deciding to include them in the post and trust me I looked cool, but also say positive results.  The full article, which contains a more detailed explanation, the below is referenced from can be found here, 6 Breathing Exercises to Relax in 10 Minutes or Less.

Sama Vritti or “Equal Breathing”  Inhale for a count of four all through the nose then exhale for a count of four through the nose.  This technique is great before bed.  

Abdominal Breathing Technique:  With one hand on the chest and the other on the stomach, take a deep breath in through the nose making sure the diaphragm inflates with enough air to fill the lungs.  The goal is 6 -10 deep slow breaths per minute for 10 minutes.  

Nadi Shodhana or “Alternate Nostril Breathing” Close off the right nostril with the right thumb and inhale through the left nostril.  At the peak of inhalation, close the left nostril with the ring finger and breathe out through the right nostril.  Continue the pattern inhaling through the right nostril, closing it off and exhaling through the left.  

Kapalabhati or “Skull Shining Breath” Begin with a long, slow inhale.  Exhale quickly from the lower belly, both through the nose.  When comfortable, up the pace to one inhale-exhale every one or two seconds.  

Progressive Relaxation: Tense and relax each muscle group for 2 – 3 seconds, start at the bottom with the toes and work your way up all while maintaining deep and slow breaths.  

Guided Visualization:  Breathe deeply while focusing on pleasant, positive images to erase negative thoughts.  

If you have other techniques that work post them to comments.

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