YOU MADE IT!
WEDNESDAY!
In celebration, we dive into that CORE + a more gentle, Level 1 Total Body Strength routine.
PLEASE SEE BELOW NOTE ON BREATH RETENTIONS!

1. MORNING CORE + POSTURE ROUTINE [set your posture, core, and breath for the day before coffee to reinvigorate from the inside!]
2. 30 MINUTE MID-DAY OR AFTER WORK TOTAL BODY STRENGTH: [gentle LEVEL 1, GENTLER BUT STILL SPICY!]
3. PRE-BED MOBILITY: [deepen your sleep with this combination of stretching and breath-work]

ENJOY and please post your results on our Facebook Page: https://www.facebook.com/groups/breathwork.and.exercise/

SPECIAL NOTE ON BREATH: If you are NOT advanced in the Breathography levels, but are advanced in the movement with the Nostrand series, please move to LOW NASAL breathing during the time that I say retain the breath in these videos. Simply keeping the Ab-Ribbon loose with deep core muscles highly engaged during this period of time will continue to increase your CO2 Tolerance and condition your deep core muscles. You only add the Breath Retentions for increased challenge on your deep core, oxygen efficiency, and CO2 Tolerance when you are able to perform it with the following rules:

1. your face stays relaxed
2. your movement quality does not suffer
3. you are able to move to fairly quiet nasal breathing quickly after the retention [between 5-15 seconds].

If you are ready for this added "end of breath" progressions, WONDERFUL, as there are so many benefits! If not, keep it simple, and meet yourself where you are at. We want to stress the body just enough for adaptations, minimum effective dose and nothing more!