In this episode we tap our lungs and diaphragm. We use the Franklin Method Band or you could use a theraband or stretchy band to stretch our diaphragm as we move through spinal flexion, extension, side bending and rotation. Lastly we practice sliding our ribcage into the band to increase mobility in the rib cage diaphragm. Enjoy the positive changes in your breathing with this practice.
Episode 4 Time Line
“My feet are adaptable, my heart is elastic, my lungs are strong” ~ Solange Ross
3:30 Swimming imagery, lung reach forward along spine, the lungs are slippery dolphins.
5:35 Model of expandable sphere as the lungs and frisbee and the diaphragm. Breathing in lungs expand, Breathing out the air is being pushed out of the lungs. Slow exhalation saying SHH.
6:30 Do you hold your breath when you’re in an uncomfortable situation? Say SHH during exhalation to restore more of a parasympathetic response.
“Breathing is very important for the fundamentals of life” ~ Debora Chasse
8:00 Why do we breathe? Bring oxygen and nutrients to all of our cells and entire body, The exchange of oxygen and removal of CO2. We need ATP for the cells and nerves to get energy to function. Couldn’t speak without breathing. Without breath we don’t live. The strength, excitement and energy in our voice.
The diaphragm drives the movement of the lungs as the lungs go along for the ride.
11:15 What negatively affecting our breathing? Create tension in your body by gripping your fist, or gripping glutes. What do you notice in your breathing? How does slouching affect your breathing? What does it do to your posture? How do your thoughts affect your breathing? Good thoughts? Negative thoughts? Rushing?
15:00 Drawing of Diaphragm movement during respirations. During inhalation the diaphragm concentrically contracts downward as ribs expand outward. During exhalation the diaphragm eccentrically contracts upward and ribs are relaxing. Shape of a parachute, Shiitake mushroom, two hemispheres, a jelly fish, a draping soft silky cloth, flowing free
20:03 Shake arm for about a minute. Once you let it relax, what do you notice about the two sides? Are there any sensations in your arm? Tingling, spacious, relaxed in posture? Compare lifting your shaken arm to you non shaking arm. Shake the other arm. What image comes to your mind when you shake your arm? Compare how that feels? Are your shoulders more relaxed? How’s your breathing?
25.36 Shake your diaphragm. Outline your diaphragm on your body. Outline attachments to the ribs and the attachment in the back to below the belly button. Vocalize as you shake your diaphragm. Are vocalizing from the diaphragm or the throat. Shake and bounce the diaphragm. Undulating diaphragm, a wavelike movement pattern. Notice your body.
29:24 Bounce your diaphragm
31:00 Shake your diaphragm
31.55 Check in, notice and feel your body, notice your diaphragm.
34:33 Stretching your diaphragm with your FM bands. Place the middle of the band around the back of your rib cage. Push into the back of the band, stretching; extend your back forwards as you pull the band out to the side. Side bend with your band as you lengthen the band and stretch outward giving yourself some resistance. Imagine you’re stretching the diaphragm on the opposite side you’re leaning towards. Are you breathing? Rotate the spine as you pull on the band to the same side you’re moving towards. Think of the diaphragm as a soft, flowing cloth. Notice your body after you’ve finished the movements. Are your arms relaxed, is your spine and neck relaxed? Do your arms feel floaty?
Following today’s practice do you feel coordinated and more organized?