When walking, running or any activity that explosive force is required, one of the great advantages of the 3-STEP breathing cycle is the power you can generate on your OUT-breath.
This is why it’s easier to harness a higher level response from the body (e.g. walking up steep inclines is easier; carrying heavy loads, pushing big weights etc.).
For times when power and high performance aren’t as necessary (e.g. like a leisurely stroll or walking up stairs), the introduction of the 5-STEP breathing rhythm will not only maintain your breathing-body-balance with regard to the alternating IN-breath and OUT-breath, it will also add a greater ratio of oxygen you can make available to your body.
When using the 5-STEP breathing rhythm, the way we approach the technique remains the same as the 3-STEP rhythm, except this time your IN-breath is maintained over three steps and your OUT-breath over two steps.
Again, understand that each individual step you take as you walk or run, either equates to an IN-breath or an OUT-breath.
So using the 5-STEP rhythm…
For this example, i’ll show you over two breathing cycles or TEN STEPS in total.
So if you’re sitting, consider standing up and make the writing on your screen bigger so you can give yourself some space to move. The best way for you to see this is for you to be walking on the spot.
Repeat the process and you’re walking on the spot.
To help fill your lungs with air gradually, the little breath bigger breath technique works a treat.
Using the 5-STEP, with your IN-breath’s think…
and then when your exhalation (the OUT-breath) begins think…
This way you’ll be able to fully maximise both your upper and lower lung as more conscious thought will be placed upon activating your diaphragm.
As always, if you have any questions, let me know!
Wishing you all the best,
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