Hey, everybody is Doctor Jo and Mr. Bear.
And today I'm going to show you general deep breathing and relaxation exercises.
This is the ninth video in my 10 day whole body wellness challenge.
And if you're interested in joining and finding out more stick around to the end, so let's
get started.
For this deep breathing relaxation routine, you don't need any equipment except a pillow
if you want it.
So we're gonna go right into the deep diaphragmatic breathing, that will technically be our warmup,
but it's going to be our first exercise.
So I'm going to go ahead and get going with that.
So with the diaphragmatic, breathing, sometimes placing your hand on your chest and one on
your belly really helps get that technique down, but you're just breathing in through
your belly.
And then breathing out so not much air comes into your chest area it can, but diaphragmatic
breathing in through the belly.
And then if you want to breathe out through your nose or your mouth, that's your choice.
But diaphragmatic breathing is really nice because it helps a whole body relax, and we
want everything to be relaxed for this to get started.
So again, breathing in through the belly.
Breathing out through your mouth if you want to, or through your nose.
But if you feel like a lot coming in through your chest area, really try and breathe in
through your belly, don't force it out just to make the movement, really try and breathe
in through that belly area.
So after you've done that, we're going to do box breathing.
So box breathing is kind of how it sounds, you're going to breathe in for four, hold
for four, breathe out through four, hold through four.
really imagine follow a square with your eyes while you're box breathing.
So breathing in 1234, hold 1234 lead out 1234
hold
234 I'm gonna do it now in
home,
lead out
home short break.
So making the imagery with it really helps as well.
And so it's a little hard for me to get in the groove while I'm talking with you.
So I'm just going to breathe through now.
So you can also again, with the breathing out, if you'd rather breathe out through your
mouth, you can as well, I just I like doing it breathing it all in through my nose and
out through my nose.
But if you'd like to breathe out through your mouth, you can.
So then the next one is going to be chest breathing, we're going to be doing really
big breathing movements in through our chest and making a jumping jack movement with our
arms.
So coming in,
letting it out through your mouth.
So this one is begin through your chest, letting it out through your mouth.
When you breathe in.
Come all the way up, try and reach up towards the ceiling.
And then let it all out.
Retreat, reach, lift up that spine.
Breathe it all the way out.
So this is great not only for relaxation, even though you're
moving a little bit, but it helps stretch out that spine and helps relax all those muscles
in that upper body.
So again, breathing in.
Retreat, retreat.
Breathing out.
Again, this one I actually like breathing out through my mouth, but you can breathe
out through your nose as well.
So Breathe in.
Reach and breathe out.
So your choice, whatever works best for you.
So now we're kind of getting everything nice and relaxed.
We're gonna lie down now and we're gonna go into some pelvic tilt.
So go ahead and prop your legs up.
And a pelvic tilt is just like it sounds, you're still doing some nice diaphragmatic
breathing with this.
And then once we start, you're rotating that pelvis back, flattening out that back and
holding that pelvic tilt for maybe three to five seconds, while you're doing that nice
deep breathing.
So you can see I'm kind of doing that movement with my breathing.
So as I'm breathing out, I'm going into that pelvic tilt.
And then when I breathe in, I'm letting go.
So after you get all that loosened up, now we're going to go into some trunk rotation.
So just keeping your knees together, keeping your feet together, you're just going to gently
roll your legs over as far as you comfortably can without rolling off of whatever you're
on.
And then just holding that stretch.
So getting a nice stretch in there.
So rolling, and this is going to be that for 32nd hold.
Still doing that nice deep diaphragmatic breathing.
As you can see with that one when I let out I was able to rotate just a little bit more
into that stretch.
went here, my tummy rumbling around a little bit too.
And then go into the other side.
Exercise, bye.
This okay for my hips to roll up a little bit, but you want to keep your upper back
and your shoulders down.
Well go back to the other side now.
Exercise five
short rate
should be nice and relaxing.
They shouldn't be painful.
Don't try and push yourself or force yourself.
You're just relaxing these muscles.
Great.
So next we're going to go into a knee to chest and so again is just like it sounds.
You're bringing your knee up to your chest.
I like keeping my other knee bend up.
Some people like straightening it out to get a hip flexor stretch on the other side.
So your choice of what you want to do.
I also like to grab underneath, but if you don't have any knee issues you can grab up
on top.
So just pulling that knee towards your chest holding right there and making sure it's comfortable.
No pinching or anything.
Toes can be up or down.
I like mine up and then again just doing that nice diaphragmatic breathing
For this one, I'm going to put the other leg down to get a little hip flexor stretch because
mine on my left side always needs a little extra stretch in there.
So bringing that knee up, and sliding that one down, and then do your nice breathing.
So I'll put the other one down for this one, just to kind of even things out a little bit.
Exercise me up, leg down.
You see I'm pulling both of my toes up just to get that extra stretch in there.
Now I'll keep the knee up for this one, but you do whichever one is most comfortable for
you.
Exercise.
So then the next one is going to be bringing both knees up together or a double knee to
chest just to get that nice stretch all around.
Same thing if you have some knee issues you can grab underneath.
If you don't have any knee issues you can grab just kind of almost giving yourself a
bear hug as long as you can bring them up in there that comfortable.
So you can come in like this and hold it or if you have some knee issues and putting that
pressure on there as uncomfortable you can hold it like this as well.
Nice deep breathing, let that tummy push into your legs as you breathe in.
So then I'll grab around for the second one.
Exercise seven.
Now we're going to come up into all fours or quadruples and we're gonna do some cat
cows.
So when you come down into a cow, that's when you're breathing in and then when you go up
into a cat, that's when you're breathing out.
So breathing in,
in breathing out,
making sure your hands are in alignment with your shoulders stacked on top of each other
and try and keep your feet flat and straight out.
So the next one is going to be a child's pose or a prayer stretch.
So you can either start with your hands out, and go back, or you can go back and then slide
them forward.
So I'll do one each way.
And you can just decide whichever one is most comfortable for you, but still a 32nd hold
for these.
So I'm gonna start with my hands out, and then come down.
short break.
Or as you're going down, you're sliding your hands forward, so you can try that movement
as well.
And then one of my favorites, is the corpse pose.
And so with the corpse pose, you're just placing your hands out with your palms up, and your
feet just slightly rolled back and just do some nice, deep breathing while you relax.
short break
you need to readjust a little bit or if you just want to lay through the whole thing,
even in between the break, just nice and relaxed.
So there you have it.
Those were general deep breathing and relaxation exercises.
That was the ninth video in my 10 day whole body wellness challenge.
If you've missed some of the other videos, make sure and click on the playlist up there.
And if you want to find out more and join and Mr. Baer click on the link below in the
description and tell him to come back tomorrow.
Okay, make sure you come back tomorrow and remember the saying, have fun and I hope you
feel better soon.