1. Rest completely before you start a movement and then in between repetitions.
  2. Keep your eyes closed.
  3. Keep breathing normally the whole time.
  4. When you are working a muscle on the one side of your body, keep the other side of your body relaxed.
  5. Keep your neck supported and relaxed.
  6. When in doubt, GO SLOWER.
  7. You can count the time for your slow, shortening contraction and your super-slow, lengthening contraction at first, but gradually stop the counting and just pay attention.
  8. Try to do the more coordinated side first so that it can “coach” your less coordinated side how to perform the movement slowly and smoothly.
  9. Doing 1-3 reps well is much better than rushing through 5 or more.
  10. Go into an exercise with "Beginner's  Mind" every time. Pretend that you've never done it before so that it doesn't become a routine. If you stop paying attention and go through the motions, you won't get the benefit.

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You can get access to Level 1 separately to start your healing journey, or get the Level 1 + Level 2 Bundle deal.

Purchase Level 1 Access Alone - $175Purchase Level 1 + Level 2 Bundle - $300

To get access to the advanced Level 2 courses, you'll need to work through Level 1 first.

You can get access to Level 1 separately to start your healing journey, or get the Level 1 + Level 2 Bundle deal.

Purchase Level 1 Access Alone - $175Purchase Level 1 + Level 2 Bundle - $300

Breathing Progression 2

Breathing Progression 2 Introduction:

Start to really understand why the diaphragm is so important. This is the most important breathing segment to understand!

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Watch the first minute. Then lie down, re-play and follow the directions.

Diaphragm Breathing on your Belly

 

Lie on your belly on a firm bed or the floor, using a blanket or exercise mat. Get as comfortable as possible. This might be with your head turned to one side. Use one or both hands under your head if you’d like to make your neck feel at ease. You can use a small, folded towel as well. Take your time to make tiny adjustments so you can relax completely.

 

Melt into the floor, releasing as muscular tension as you can. Imagine your body is made of warm, wet, heavy clay.

 

Breathe into your lower belly and feel your abdomen press into the floor with each inhale. Imagine filling a large, soft water bottle in your midsection with that pressure.

 

Your diaphragm reaches all the way down to your low back vertebrae 3 and 4 so when you breathe using your diaphragm, you are decompressing, aligning and supporting your pelvis and low back.

 

You can be intentional but not effortful with this breathing. Stay here and belly breathe for 1-2 minutes, becoming one with the floor.

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Breathing Progression 2 Application

Relax your back when you sit! Let the car seat or chair do its job. Feel your sitting bones become prominent to know that your pelvic bowl is neutral.

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