Sebastian Brosche · 13 min · 923 words
Previously titled: Breathing Program Video 1
Hi guys and welcome back to another Yoga for BJJ program. This program will be not physical at all. It will be completely focused on breathing. So all you need is a place to sit down that is quiet.
You have to turn off your phones from notifications. Make sure nobody can get in touch with you so that you can do this practice completely undisturbed for at least 10 minutes. What I'm going to do different in these videos is I'm going to help you through the beginning but then I will just fade out the video slowly so that eventually you're just there on your own without the video playing. So in that way I'm not going to set a limit to how long you continue your breathing practice.
I'm just going to help you off in the start. There is an app at least for Android that I recommend you install. And it's this app. It's called, I don't know if you can see it.
This one is called Breathe. It's a blue square with a, it's a blue circle with a white square circle inside and it's like a sinus curve. Breathe is just called Breathe. If I click on it, it brings up a curve like this that tells you it's like a counter for how you breathe.
So you inhale, you hold your breath and you exhale. And you hold. And then you inhale, hold and exhale. The reason I want you to install this one is for that when you're not using the videos, eventually you will not use these videos anymore but you might need some guidance and it might not make sense for you to watch this video over and over.
I recommend using this app for guiding the start of your practice. So not for a full 10 minutes where you're watching your screen because you're watching your screen enough already. But I found that this helps me get into it quickly without even when I'm really distracted, like just following this ball up and down really helps me. And of course you can set it to two different times.
I have this one on four seconds in four seconds out and that is what I want to focus on in the first video today. So basically if you're in pain, if you're sick or if you're super tired, then I recommend you don't do this seated. I recommend you laying down with your legs up to a wall like this and then place one hand or both hands actually place both your right and left hand on your belly as long as your shoulders can relax. So that's the everyone can do that no matter what.
Lay down with your legs up a wall hands on your belly. If you prefer to be seated like me, make sure you're sitting so that your back is not rounding like this because it's very hard to use the full capacity of your of the front of your body and your lungs when your chest is collapsed. It's very hard to use force to inhale when you're collapsed. So we want the breathing to be natural and naturally is a bad word because it can be used for anything but we want we want ease in the breath.
So the first thing I would recommend you do if you if you're stressed out and you feel like fidgety, then I would start my breathing practice with moving around a little bit. So my neck is stiff. So before I actually start the breathing exercises, I would move my neck, maybe my wrist and shoulders and do like a five, ten minute movement flow unless you moved a lot today. But if you were on a chair all day, I wouldn't just recommend sitting down and expect your body to be calm and relaxed.
First you perhaps need to move a little bit to get the fidgets out of your body. But when you when you feel comfortable laying on your back or seated, I'm going to assume that you're seated because I am. You just start with some cleansing breaths. Make sure you don't have any anything in your nose blocking your breathing.
If you if you're if you have a cold, you can use your mouth instead. But I'm going to assume that you have cleared your nose and that you can use your nose for inhaling and exhaling. But first, just take a few of these breaths. So a little pause between the in and exhale and the exhale and inhale.
Just deep sighs. Not too fast because then you get dizzy. Deep breaths. One more.
Then we're going to do for today's video, we're just going to focus on the four four. So four in and four out. And we're going to let it be about a second between the in and exhales. So let's start by exhaling.
And then begin inhale. And exhale. Inhale. And exhale.
And exhale. So in through your nose. And out through your mouth. In through your nose.
And out through your mouth. Three more like that. In and out. In out.
In and out. Now inhale through your nose. And then exhale through your nose. Inhale nose.
And exhale nose. Inhale. Exhale. Inhale.
Exhale. Inhale. Exhale. Inhale.
Exhale. Inhale. Exhale. Inhale.
Inhale. Exhale. In. Out.
In. Out. In. Out.
In. Out. In. Out.
In. Out. In. Out.
In. Out. In. Out.
In. Out. And keep going.
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