Week two of the 30 Day Breathing Challenge introduces three new exercises to improve your breathing. If you missed Week One of the challenge, be sure to go back and watch it to understand how to record your controlled pause and how we will measure progress.

When you re-assess your controlled pause this week you will probably see an improvement of 5 seconds or more from week one. The overall goal of the program is to reduce your number of breaths per minute below ten.

This week we introduce the thoracic glide. This exercise will help mobilize the upper back, as well as exercise the diaphragm’s attachment points to the body. Start by rounding the upper back to create a cave-like depression in the chest as you exhale. As you inhale extend your spine by pushing your sternum forward and lifting the head. Repeat three to five times.

Second we introduce the diaphragm stretch in a table-top position. This is an advanced version of the supine diaphragm stretch introduced in week one. In the table-top position tuck your pelvis as before. Inhale and inflate the belly, then forcefully fully exhale all breath. Breath normal for a few breaths and repeat.

Third we are adding the walking controlled pause. This is also an advance version of the basic controlled pause we introduced in week one. Here we take a normal breath. Exhale and pinch the nose. Walk for 20 seconds then take a breath. Repeat for up to two minutes.

So for the coming week you should be doing these three exercises. These replace two of the movements from week one. However, if you want to continue with the fascial opener from week one it will still be helpful.

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