Sebastian Brosche · 9 min · 821 words
Previously titled: Breathing Program Video 5
Hi guys and welcome back to day 5 of the breathing program. Let's try to take what we've learned in the other four videos and apply it to two exercises. Cat cow, so tabletop, drop your building chest down, look forward, shoulders back, inhale and when you exhale, round your spine. Start over, inhale, exhale, inhale, exhale.
Inhale, exhale. Keep going but notice how it's very hard to synchronize the movement with the breath. Usually we start breathing slightly after we start moving and usually it's like a jerk start, we are quick on the start of the inhale and quick on the start of the exhale. So I want you to try to both smooth out the start of both the inhale and exhale and I also want you to completely synchronize the breath with the movement.
That takes a lot of attention power. So exactly when you start your inhale, you slowly start moving. And the highest level of this exercise would be if you manage to finish the exhale exactly when you finish the movement. So as you inhale, you move and when you stop inhaling, the movement also stopped.
Inhale, exhale. Do three more. Inhale, exhale. Inhale, exhale.
Inhale, exhale. Inhale, exhale. Inhale, exhale. Inhale, exhale.
Inhale, exhale. Inhale, exhale. Inhale, exhale. Inhale, exhale.
Inhale, exhale. Inhale, exhale. Inhale, exhale. Inhale, exhale.
Inhale, exhale. Inhale, exhale. Inhale, exhale. Inhale, exhale.
Inhale, exhale. Inhale, exhale. Inhale, exhale. Inhale, exhale.
Inhale, exhale. Inhale, exhale. And relax. So for anyone seeing this from the outside, hopefully you don't have spectators when you practice yoga, but if anyone from the outside were watching you when you did that, they would never understand if they hadn't done it themselves.
It looks like nothing. It looks simple and boring. And unless you're very interested, it has no effect. It's only when you really believe.
It's not placebo effect. It's not really belief. It's more just really being present in it because what cannot be described is exactly in the all the interesting, exciting, magical stuff is when you're actually there and doing it. It's not here when you're sitting now and listening to me talking.
It's just theory and it has very little value. But I feel like I'm obliged to say it. The magic is when you do it. And for me, this is a super advanced technical hard thing to do to really be so present and not start thinking about all the million things, but being present and trying to synchronize the movement and actually feeling because our head is usually detached from our heart and our bodies.
So it's a for me, it's a super difficult exercise. Let's try the same thing, but with more muscle engagement. Down dog. And then make the dog a little longer so that you're not aggravating any wrist injuries.
And then plank inhale. Dog exhale. Forward inhale. Back exhale.
Forward inhale. Back exhale. Keep going. Exhale.
Back exhale. Exhale. Back exhale. Exhale.
Back exhale. Exhale. Exhale. Exhale.
Three more. Exhale. Exhale. Exhale.
Exhale. Exhale. Exhale. Exhale.
Exhale. Nice. I believe that this was a very nice introduction to breathing for yoga with the intention of breathing better in Jiu Jitsu. What I taught you in these five videos is the breathing that we try to develop for a yoga practice.
But when you get a regular yoga practice, you will notice yourself breathing very differently in Jiu Jitsu. It's time for a bonus tip. If you have, if you were a reverse breather, like if you inhale with your chest and exhale with your belly, which is completely different from the opposite of what a body is, is intended to do, then you need something heavy. I'm going to get something heavy.
If you have a sandbag, I think that would be ultimate. A heavy sandbag. I have a block, but you can take a 10 pound weight or a sandbag in place over your belly and then lay down in Shavasana, which is just relaxing on your back. And then you inhale slowly and try to lift the sandbag or the block.
And then you just relax and feel the weight of your weight pushing down. So all the intention is on the inhale. Exhale, you just relax. Inhale and relax.
I believe this is a superb start if you have anxiety, which is extremely common these days, or if you just can't figure it out. If your chest is super stiff, if you have any operation or injuries or anything that is restricting your torso and your core from working together with your breath, I believe this is a very simple and straightforward tool to help you get into your natural breath again. I hope you guys enjoyed it. More breathing programs will come.
Not soon, but they will come with some surprises. Thank you guys for watching. Enjoy the videos.
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