A POWERFUL BREATHING TECHNIQUE
Heal yourself through breathing. Or breathe better to feel better. This is the whole point of the set of techniques, some over 2,500 years old, brought together in pranayama. Kapalbhati is one such technique. It cleanses your airways and respiratory system, strengthens your lungs, and brings fresh oxygen into your blood. Therefore it can prevent respiratory viruses.
Kapalbhati - how to proceed
• Sit on a chair or in a comfortable cross-legged position with your back straight.
• Start with a few deep breaths, breathing in through your nose and out through your mouth.
• Inhale and keep your chest cavity open. To exhale, contract your abdominal muscles and force your breath out
as if you were blowing your nose. Then, inhale passively— let your belly fill with air like a balloon in a vacuum chamber.
remplit d’air tel un ballon qui était « sous vide »).
• Continue doing this slowly but vigorously and at a steady rhythm; one breath every one to two seconds.
Once you’re comfortable with it, speed up to two breaths per second.
• Do three cycles of 10 breaths; add in some normal breaths if you need to.
Slowly increase to 30, 40, or 50 breaths per cycle.
• Inhale and exhale deeply between each cycle, and hold your exhale breath by engaging your three bandhas—your pelvic floor,
navel, and throat—for a few seconds, without forcing them.
• If you feel at all dizzy or nauseous, stop immediately.
• Finish the session by holding a deep inhale breath, engage your three bandhas, and exhale when you have
the urge to take a breath.
MORE ARTICLES
Optimiser son entraînement hors saison
Conseil de PRO #1
Patrouille des Glaciers vécue de l’intérieur
Mon récit de course
Préparation à la Patrouille des Glaciers
Semaines -11 à 0
Prenons soin de nos chevilles
Souplesse des chevilles
Préparer son premier marathon
Bien gérer son (premier) marathon
Préparation Ultracycling « Chasing Cancelara Bern Andermatt »
Comment se préparer pour un effort à vélo de plus de 8h?
Défis sportifs: les bénéfices que j’en retire
When I take up new challenges, I choose every opportunity to exercise. The reward can be huge!
Yin Yang
YIN YANG
Perfect mix of strength and stretching
Un peu de tout
A BIT OF EVERYTHING
In less than 30 minutes!
Ishio-jambiers souples et longs
HAMSTRINGS
15 minutes of pure wellbeing