Hey, everybody is Doctor Jo and Iron Sleepy Kali.
And today we're going to show you deep breathing and relaxation exercises.
This is the ninth video in my moderate 10 day whole body wellness challenge.
Want To find out more about it, stick around to the end.
So let's get started.
So for the deep breathing relaxation, you don't need any equipment and we're just going
to go right into the diaphragmatic breathing.
So let's go ahead and get started.
One hand on your belly, one hand on your chest and just breathing in through your belly.
Really trying to keep the one on your chest not moving much in breathing in moving down
at the belly.
diaphragmatic breathing is a great way to relax, especially if you have some stress
and anxiety.
This really just helps calm your body down.
And you don't have to use the hand placement.
But I always feel like that helps my breathing.
So the next one is going to be doing a deeper breathing with pursed lips that just kind
of helps get our lungs a little bit stronger, we're going to be doing some arm movements
as well.
So you're going to breathe in through your nose.
And as you breathe out, you're going to purse your lips.
And while you're breathing out, you're going to be making the motion.
So arms out in front, breathe in,
purse slipped out.
And then you can stop and breathe back in.
Don't go so hard that you feel like you're going to pass out.
So kind of go at your own pace with these.
You know,
if you need to just do some breathing in and pursed lips before you do the arm movement,
that's fine.
That's a way that you can modify it just a little bit.
But again, nice breathing in.
This is also great for things like COPD again, when you're trying to build up that lung strength
in there.
Having that good lung capacity in general is really help really helps in relaxing the
body.
So that's why this is a great thing to do, even though it does sometimes make you work
a little bit harder.
So the next one is just going to be some chest breathing with an arm movement.
So you might have seen these before.
This really helps open up the spine, stretch out the spine a little bit.
Now we are breathing through our chest to open up that rib cage as well.
So arms and a jumping jack motion, going up, breathing in, little extra push out and then
breathing out.
So as you get to the top, really imagine that you're trying to touch the ceiling at lengthen
that that spine so up.
This is one if you want to breathe out through your mouth, you can or you can breathe out
through your nose, your choice, but I like kind of breathing out through my mouth sometimes
for this one to really get everything out.
So this is another one where it's nice to sit down.
Don't if you feeling lightheaded, make sure you stop breathing in.
Reach up at the top and breathing out and you can see I'm looking up as I go.
really reaching up, stretch out that spine and coming back down.
And then nice.
Just making sure if you need a break in between each one, you're taking him break in between
each one of those.
So now we're gonna lie down and just go into some bridges some nice, comfortable, relaxing,
getting those muscles working a little bit, but going up one segment at a time.
You don't have to stop it.
Each one but really rolling up and then rolling back down.
Do you want to do a little pause at the top you can.
Nice and slow coming back down.
Feeling them in your glutes and your hamstrings
exercise for.
So the next one is going to be doing a trunk rotation.
So slide your feet together, slide your knees together, keeping your shoulders down the
whole time, it's okay if your hips come up a little bit, but this is going to be a full
30 seconds stretch on each sides are really just letting your legs roll over into you
feel a little stretch.
So just holding there, getting that nice deep breathing while you're holding that stretch.
short break nice and slow coming back up.
And again the hips okay to come up a little bit but just make sure you're keeping the
shoulders down.
Sure, great.
Exercise by
short break.
You should be feeling that stretch kind of through the bottom area a little bit the hips
and then up into the spine a little bit too on the side,
kind of right through here.
So the next one is just going to be a Nita chest stretches just like it sounds.
really making sure that you're keeping your knee coming up straight up towards you not
out to the side, not in words, just bring it straight up.
I like keeping the other side bent up.
But if you want to slide it down for a hip flexor stretch as well, you can.
So I'm going to grab underneath first and just hold it right here.
And I'm going to take a second to take my thumbnail picture.
You can take one two if you want.
So for this one, I'm going to slide the other leg down and you can also crop On the top
of the knee if you don't have any knee issues, and that's not painful, so you can also grab
on top here, and then slide that foot down.
So I'll slide the other one down on this one, just so you can see the different sides.
Exercising, bringing it up, and then sliding down.
short break.
And then I'll leave it up for this one, and then grab on outside of my knee
exercises.
So the next one is going to be a double knee to chest.
So same kind of thing.
If you have some knee issues, make sure you're grabbing underneath so you're not putting
pressure on the knees.
But again, is just like it sounds, this time you're bringing up both knees towards your
chest.
And this is a great low back stretch, hip stretch, and even knee stretch.
So just bringing them both up.
And if you want to pull your toes up for that extra stretch you can
and then if you don't have any knee issues you can grab on the outside of your knees,
almost like a hug.
So the next one is going to be a cat cow.
So you're going to get over onto your hands and knees on all fours or quadruped Ed.
Make sure that your shoulder and your hands are in alignment pretty straight up and down.
So then you don't irritate your shoulders.
So coming down into the dog or the cow as you're breathing in and then up into the cat.
If this is uncomfortable for your wrist, some people will come down onto their elbows and
you can do the same motion if this bothers your wrist.
So the next one is going to be a child's pose or prayer stretch and so Again, you can do
this a couple of ways you can start off, you can start with your arms out and then go back
on to your heels.
Or, as you're going down, you can slide out.
So I'll do a different one for each.
Starting with my hands out, and then coming back.
Or you can slide the arms out as you're going down and I can easily get a little bit deeper
when I do this one.
Exercise.
So now we're going to go into a corpse pose, one of my favorites, there's going to be a
break in between, but if you just want to relax and hold the pose the whole time you
can.
So you're going to lie down, palms are going to be up slightly out to the side of you.
feet just slightly rolled out.
And you're just going to do some nice deep breathing.
Short great
exercise 10.
So there you have it.
Those were my deep breathing and relaxation exercises.
That was the ninth video in my moderate 10 day whole body wellness challenge.
Want To find out more about it, you can tell Kelly's super relaxed,
clicking the link in the description below.
And if you want to find more of the videos for the moderate challenge
or the beginner challenge, click on the playlist up there.
And remember, be safe, have fun, and I hope you feel better soon.
Transcribed by https://otter.ai