BREATHMECHANICS

#1

5 PHASE PROGRAM

Written by Rob Wilson

W e l c o m e t o t h e S H / / F T p r o g r a m : B r e a t h M e c h a n i c s # 1

T h i s p r o g r a m i s f u n d a m e n t a l b y d e s i g n . I f y o u ’ v e n e v e r h a d a f o r m a li n t r o d u c t i o n t o a b r e a t h p r a c t i c e b e f o r e , y o u ’ r e i n t h e r i g h t p l a c e . W e ’ l lp r o v i d e a v e r y b e g i n n e r f r i e n d l y g u i d e t o g e t t i n g i n t o t h i s w o r k .   I f y o u ’ r e a d v a n c e d , y o u ’ r e s t i l l i n t h e r i g h t p l a c e . T h e r e i s n e v e r a t i m e w h e nt h e f u n d a m e n t a l s d o n ’ t m a t t e r . S t a y w i t h a p h a s e u n t i l y o u ’ v e r e a l l y g o t t e nt h e p o i n t . S h o s h i n !

B r e a t h e a s y !

R o b W i l s o n

G e t t i n g S t a r t e d :

T h e S H / / F T B r e a t h W a v e 1 P r o g r a m h a s 5 P h a s e s i n t o t a l .

H o w e v e r b e f o r e s t a r t i n g P h a s e 1 m a k e s u r e t o t a k e t h e 2 b e n c h m a r k t e s t s t oh e l p t r a c k y o u r p r o g r e s s a c r o s s t h e 5 p h a s e s .

T h e s e P h a s e s a r e m e a n t t o b e b e n c h m a r k s i n u n d e r s t a n d i n g a n d n o tn e c e s s a r i l y b a s e d o n a c e r t a i n a m o u n t o f t i m e . B e s u r e y o u f e e l y o u ’ v eg o t t e n a l l y o u c a n o u t o f o n e p h a s e p r i o r t o c o n t i n u i n g t o t h e n e x t .  

F e e l f r e e t o p i c k a n d c h o o s e e x e r c i s e s a n d s e c t i o n s i n t h e p h a s e t h a t a r ee s p e c i a l l y c h a l l e n g i n g a n d r e p e a t t h e m f o r a s l o n g a s y o u w a n t . T h e r e ’ s n or u s h t o f i n i s h t h e p r o g r a m w h a t s o e v e r . T h e p o i n t i s t o l e a r n a s m u c h a sp o s s i b l e .

E a c h d a y h a s a . m . a n d p . m . s e s s i o n s .   T h e r e   w i l l b e a d e s c r i p t i o n o n t h el e s s o n p l a n e a c h d a y i n t h e C o a c h ’ s N o t e s S e c t i o n s o y o u k n o w e x a c t l yw h a t ’ s e x p e c t e d a n d t h e o v e r a l l p o i n t o f t h e l e s s o n .

S o m e d a y s i n t h e P h a s e a r e e x a c t l y t h e s a m e a n d s o m e v a r y j u s t s l i g h t l y . D on o t g l o s s o v e r t h e d a y s t h a t a r e r e p e t i t i v e . A n y t h i n g r e p e t i t i v e i s d o n ep u r p o s e f u l l y s o a s t o d r i v e h o m e a l e s s o n t h a t w i l l b e i m p e r a t i v e l a t e r .

OVERVIEWO V E R V I E W

1

- Set baseline measurements- Introduction to basic Breath Wave criteria- Basic mobility practices for diaphragm & thoracic spine

2

- Dynamic exercise introduction- Foundational breath cycle introduction: basic Cadence & Apnea protocols- Expand dynamic exercise vocabulary

3 - Introduce specific diaphragm strengthening exercises- More mobility strategies for better postural alignment

4 - Deep torso release techniquesI- Increase challenges to basic breath mechanics through integrated breath cycles

5

- Autonomy to explore strategies with application challenges- Deepen understanding of rib mechanics in ventilation- Focused mobility strategies to improve breath quality- Further strengthen breath musculature through use of integrated breath exercises 

P H A S E S -   O V E R V I E W

C O A C H E S N O T E S

Breath Wave - videoThe full mechanical process by which the thoracic cavity expands in order to most effectivelyfill the lungs.  Generally described as belly first, then ribs and chest last. The shoulders andneck remain relatively motionless save for secondary effect of the breath.  These musclesare only included in respiration in times of high stress.

Kapalabathi Breath - videoA nasal breathing pattern from Yogic practices used as both a technique for learningdiaphragm control as well as cleanse the sinuses; this technique also raises heart rate andblood pressure rapidly and therefore can be qualified as a sympathetic up regulator. Thismethod requires the lower belly to draw in rapidly, where the bellows breath (bhastrika,yogic) is more rapid back and forth and a higher belly draw in and out.

PNF Breathing - videoA mobility technique that focuses on the neuromuscular dynamic to reset length tensionrelationships in soft tissue; the application involves a 447+ ratio of inhale/hold and createmuscular tension/exhale 7+ seconds.

Bellows Breath - videoReferred to as bhastrika in the Yogic Texts the powerful circular nasal breath is often usedby advanced practitioners in order to develop diaphragmatic strength and control as well asto deeply cleanse the sinus cavities. This is an upper belly motion, where the kapalabhati ismore focused on exhale, and from lower belly. 

Formal Breathing Position - videoPosition in which the pelvis, spine, and rib cage are aligned for maximal ventilation efficiencywith minimal effort; ex. Lotus position, Japanese style kneeling (seiza).

Reverse Breath Wave - video

Down Dog To Up Dog - videoDown dog and up dog are universal positions of the body also referred to as globalextension and global flexion. This dynamic movement provides a wonderful whole bodymovement pattern for opening areas of the body that can become chronically stiff and limitour capacity to breathe optimally. Additionally, they offer a simple introduction tosynchronizing our breath with movement.

3 part breath intervals characterized by an inhale, a prolonged breath hold in the centre,followed by a prolonged exhalation.  Apnea training is used primarily to increase toleranceto the buildup of CO2 in the body (think freediving); at less stressful levels however apnea isa great tool for de-stressing the central nervous system. This also allows us to stay inflatedlong enough to challenge the intercostals muscles between our ribs and expand our capacityto breathe more fully and deeply.

Apnea Breathing - Apnea 1 Apnea 2 Apnea 3

A basic rhythmic breath pattern used for the development of breath control as well aspreparation for more advanced breath practices. In performance scenarios cadencebreathing can also be a potent way to down regulate the CNS.

Cadence Breathing - C1a C1b C1c C2

C O A C H E S N O T E S

Anterior Hip Release - videoSedentary life creates an adaptation in the hip flexors that lead to stiffness in the hips.  Thiscan make it dfficult to get our pelvis, spine, and rib cage aligned for efficient breathing.  Likethe couch stretch the anterior hip release is a means to allow freedom in the pelvis so that aneutral trunk position may be achieved with a minimal energy requirement. 

Thoracic Release - videoThe thoracic spine is the anchor for the rib cage and as such need segmental freedom of thevertebrae in order for us to move our ribs to their full potential and allow for efficientexpansion of the lungs. The thoracic release gives us a simple option for delivering thisfreedom without being too invasive.

Glute Smash - videoSticky and stubborn glutes can be another limiter in achieving not only basic formalbreathing positions that require minimal energy for stabilization of the trunk but especiallyperformance based positions that we will be using at more advanced stages.

Couch Stretch - videoThis is a basic anterior hip mobilization meant for releasing the tight hip flexors that 95% ofthe population has. Tight hip flexors can be incredibly powerful in limiting a neutral pelvicposition which is absolutely essential if we want full access to the diphragm...and we do.

Pigeon Stretch - videoThis is a familiar one to many of you out there. When done properly this can provide deepaccess to pelvic freedom which can open the door to better positions and better breathing.You'll find as we explore this position throughout the course of this program you'll be morecomfortable in our formal breathing positions. This has long term carry over to practice andis the true purpose of traditional yogic asanas.

Diaphragm Release - videoThis allows us create a better relationship between the diaphragm the surrounding musclesincluding the obliques and transverse abdominus. When these tissues get stuck together itlimits normal motion of the diaphragm and can limit our capacity in many ways. Additionally,freedom of movement in the rib cage allows for full inflation of the lungs. Due to our poorposture and much of our modern lifestyle creating a rounded back which over time stiffensand limits our capacity to breathe fully. Opening this area of the body helps us achieve ourfull physical capacity.

Psoas Release - videoThe Psoas is a muscle that resides deep alongside the lumbar spine and has a host of jobswhich includes sharing an attachment site with diaphragm to assist in stabilizing the spine.When things get out of whack in this large muscle group the diaphragm can pay the price sothis is not to be ignored when working with our breath mechanics. When working here beprecise and gentle!

Cat/Camel - videoThis is a basic exercise that will help us to develop the ability to link movement of air withmovement of our bodies and provide basic freedom for the entire spine and rib cage.

C O A C H E S N O T E S

Thoracic Rotation - videoA healthy thoracic spine not only flexes and extends but rotates as well. Being able to rotatethe thoracic spine and breathe fully in these type positions is a hallmark of basic ventilationcontrol.

Anterior Fascia Unwinding - videoRegular exposure to seated and full body patterns of spinal flexion our entire connectivetissue chain can become stiff and void of suppleness leading to restrictions andcompensations we may not be aware of.  This technique allows to freestyle a bit and feelinto larger patterns of restriction and release them in a non-invasive way.

Side Torso Opener - videoThis exercise allows us to fully access stubborn and hard to access lateral portions of ourtorso and rib cage.  Getting these areas pliable and responsive can open up amazingpotential for breath mechanics.

Banded Pike Stretch - videoThe banded pike stretch not only gives us a great release in the back line of the body butalso delivers phenomenal global traction to the spine.  When we use the band to placeemphasis on particular section of the thoracic spine it can become a powerful tool forexpanding awareness and freedom in the relationships between our ribs and their vertebralcomponents.

Overhead Thoracic Spine Release - videoIf thoracic release is a global approach to the t-spine, the overhead thoracic spine release isthe local one.  Here we are trying to take more of a laser focus in very specific areas of the t-spine that are limiting our progress.

QL Release - video

Banded Rib Test - video

F A Q ' S

There are a lot of terms in here I’m unfamiliar with. Will I be able tounderstand what we are doing?

Like learning any new skill there may be some descriptive terms that you’reunfamiliar with. We’ve done our best to create a universal nomenclature tocategorize and describe these practices. Any specific exercise has a video linkand we have a glossary of terms for your easy use as well.

Should I use my nose or my mouth?

Use your nose to breath. Pretty much all the time. But especially in thisprogram unless specifically indicated. And it’s not. That will make things moredifficult. But better too. If you find that breathing through your nose presents asignificant challenge you are not alone. Check out our Nasal BreathingDevelopment Program.

Why is there so much Cadence work?

Cadence breaths are also very very simple. In fact we use the simplest one themost often. Do not scoff at this. Developing a clear control over your basicmechanics in a variety of basic challenges allows us have clear comparativesover the course of the program and not include too many variables.Additionally, cadence breaths are broadly applicable and change in feel in avariety of scenarios. For example, you may find that a ratio that is quite easy fora sitting practice may be more challenging for a moving practice. Virtuosity infundamentals is the road to real mastery.

Can I continue my other training while I do this program?  Of course! Breathwork is meant as a means to enhance the rest of your life andtraining. We would encourage however that you temporarily put aside any otherbreath practice so you can give this work your full attention. Once your donetake what you’ve learned here and apply it!

T e s t 1

F o r c e d E x p i r a t o r y V o l u m e - v i d e o

T e s t   2

The benchmarks are designed to provide some objective data on your progress.Feeling better is good but proof is better!  

Be certain to perform the benchmarks prior to beginning Phase 1.

You’ll repeat these after each phase including when you finish the entireprogram. Feel free to repeat them more frequently if you’d like but don’t go toocrazy. Things will go up and down along the way so don’t drive yourself up awall with numbers.

Keep track of the results from each test to track your progress. 

B E N C H M A R K S

C O 2 T o l e r a n c e T e s t   - v i d e o

- Find a stopwatch- Take 3-5 deep normal breaths- Relax for 10 seconds- Take 1 more full inhale, and when you start to exhale, start your timer- Exhale as long and slow as you can- Record your time and input into the Breath Calculator, see link below.- Be honest with your time, otherwise your base number will be too high  

This will provide you with personalised Apnea and Cadence breathingprotocols - these are your base numbers. For example when you see'Cadence 1a' programmed you will preform that breathing protocol withthe base numbers given to you by the Breath Calculator.

B r e a t h C a l c u l a t o r - h e r e

P H A S E 1

Phase 1 is designed as an introduction to feeling how your body is dealing withthe task of ventilation. Many of us are compensating for poor posture,respiratory & metabolic issues, anxiety related over-breathing and more.  

This phase is designed to be relatively short and bring more awareness intoyour current patterns of behaviour. Don’t be too focused on trying to change alot. You may find challenges in posture and position you weren’t even aware of.That’s okay. If they open up on their own as an organic result of the practice,fine.  But do not push during this phase.  

For this phase M, W, F will be the same. Repetition is the mother of all learningand as such repeating this often gives us a chance to see and feel our breathpattern without being influenced by too many other inputs. These basicexercises are not the most exciting but if you give them their due they will leadto some really incredible skills and insights later in your journey.

A . M .P H A S E 1

C O A C H E S N O T E SM

ONDA

YTU

ESDA

YW

EDNE

SDAY

P . M .

For this phase M, W, F will be the same.

Repetition is the mother of all learningand as such repeating this often gives usa chance to see and feel our breathpattern without being influenced by toomany other inputs.

Be sure to have completed thebenchmark tests. Test 2, the CO2Tolerance test, will have provided youwith your Cadence and Apnea basenumber protocols to use.

Use PNF Breath Pattern:- Couch Stretch 2:00min/side

- Cat/Camel x20 reps

In a crosslegged formalbreathing position perform thefollowing:- 5-10 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1a

Use PNF Breath Pattern:- Diaphragm Release2:00min/side- Thoracic Spine Release 2:00min

Lying down perform:- 5:00 of Apnea 1 Sequence

For this phase M, W, F will be the same.

Repetition is the mother of all learningand as such repeating this often gives usa chance to see and feel our breathpattern without being influenced by toomany other inputs.

Use PNF Breath Pattern:- Couch Stretch 2:00min/side

- Cat/Camel x20 reps

In a crosslegged formalbreathing position perform thefollowing:- 5-10 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1a

Use PNF Breath Pattern:- Diaphragm Release2:00min/side- Thoracic Spine Release 2:00min

Lying down perform:- 5:00 of Apnea 1 Sequence

Use PNF Breath Pattern:- Psoas Release 2:00-3:00/side

Lying down perform:- 5:00 of Apnea 1 Sequence

For this phase T, T, S will be the same

These basic exercises are not the mostexciting but if you give them their duethey will lead to some really incredibleskills and insights later in your journey..

Use PNF Breath Pattern:- Pigeon Stretch 2:00/side

- Up Dog to Down Dog x20 reps

In a crosslegged formalbreathing position perform thefollowing:- 5-10 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1a

P H A S E 1

C O A C H E S N O T E S A . M .TH

URSD

AYFR

IDAY

SATU

RDAY

P . M .

For this phase M, W, F will be the same.

Repetition is the mother of all learningand as such repeating this often gives usa chance to see and feel our breathpattern without being influenced by toomany other inputs.

Use PNF Breath Pattern:- Couch Stretch 2:00min/side

- Cat/Camel x20 reps

In a crosslegged formalbreathing position perform thefollowing:- 5-10 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1a

Use PNF Breath Pattern:- Diaphragm Release2:00min/side- Thoracic Spine Release 2:00min

Lying down perform:- 5:00 of Apnea 1 Sequence

Use PNF Breath Pattern:- Psoas Release 2:00-3:00/side

Lying down perform:- 5:00 of Apnea 1 Sequence

For this phase T, T, S will be the same

These basic exercises are not the mostexciting but if you give them their duethey will lead to some really incredibleskills and insights later in your journey..

Use PNF Breath Pattern:- Pigeon Stretch 2:00/side

- Up Dog to Down Dog x20 reps

In a crosslegged formalbreathing position perform thefollowing:- 5-10 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1a

Use PNF Breath Pattern:- Psoas Release 2:00-3:00/side

Lying down perform:- 5:00 of Apnea 1 Sequence

For this phase T, T, S will be the same

These basic exercises are not the mostexciting but if you give them their duethey will lead to some really incredibleskills and insights later in your journey..

Use PNF Breath Pattern:- Pigeon Stretch 2:00/side

- Up Dog to Down Dog x20 reps

In a crosslegged formalbreathing position perform thefollowing:- 5-10 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1a

P H A S E   2

Here we start to introduce some dynamic movements in order to emphasize thephases of the breath wave.

As you begin these exercises remember that these are not ends in and ofthemselves but instead tools with which to better feel your breath. Never force.Simply allow the repetitions to do the work.  

Additionally, we begin using some basic Apnea protocols. Apnea protocols havebeen used for decades by the freediving community to expand lung volume. Weare going to ease into this practice as Apnea can become overly stressful. As weprogress through this practice in the course of the program be sure to smartlymanage this stress.  

We continue with our basic mobility series around the diaphragm and thoracicspine as well as the hip flexors including the quads and psoas. While the firsttwo may seem like obvious contributors to limit our ability to breath well thelatter two maybe a bit less so. Stiff hip flexors can contribute to a very energyinefficient relationship between the pelvis and lumbar spine. Our diaphragmworking to its max potential is largely dependent on the neutral alignment ofthe pelvis. If we have have major muscular imbalances that prevent this fromhappening we’ll be limiting our ability to access our best breath mechanics andstunting our long term growth.

The mobility and movement exercises we’ve chosen throughout the courserepresent a broad brush approach to the most common restrictions we see. Ifyou find that you are still restricted in a particular area (i.e., you cannot breathwell in that shape) seek out answers to these movement problems and reap bigrewards in performance for a very low cost.

P H A S E   2

C O A C H E S N O T E S A . M .M

ONDA

YTU

ESDA

YW

EDNE

SDAY

P . M .

Here we're continuing with some of ourbasic mobility pieces, allowing us tounravel layers of restriction preventingus from achieving energy efficientpositions plus giving more opportunityto effect our nervous system.

The Reverse Breath Wave helps feel thebreath move in the opposite of itsnatural pattern, giving a feeling for atrue and natural breath mechanic. It canalso be a great tool for opening up theintercostal muscles between the ribs.

In the evening we'll be continuing withour basic mobility exercises. If youfound the Apnea 1 protocol at allstressful last phase, do not progress to2. We are just using the hold in the cycleas a way to facilitate lung volume, notgreatly stress your chemistry.

Using the PNF breath pattern:- Couch Stretch 2:00/side 

Using Cadence 1a:- Cat/Camel x20 reps 

Using Cadence 1a:- Reverse breath wave x10

In a crosslegged formalbreathing position perform thefollowing:- 5-10 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1b

Use PNF Breath Pattern:- Diaphragm Release2:00min/side- Thoracic Spine Release 2:00min

Lying down perform:- 5:00 of Apnea 1 or 2 Sequence

Here we're continuing with some of ourbasic mobility pieces, allowing us tounravel layers of restriction preventingus from achieving energy efficientpositions plus giving more opportunityto effect our nervous system.

The Reverse Breath Wave helps feel thebreath move in the opposite of itsnatural pattern, giving a feeling for atrue and natural breath mechanic. It canalso be a great tool for opening up theintercostal muscles between the ribs.

In the evening we'll be continuing withour basic mobility exercises. If youfound the Apnea 1 protocol at allstressful last phase, do not progress to2. We are just using the hold in the cycleas a way to facilitate lung volume, notgreatly stress your chemistry.

Using the PNF breath pattern:- Couch Stretch 2:00/side

Using Cadence 1a:- Cat/Camel x10 reps

Using Cadence 1a:- Reverse breath wave x10

In a crosslegged formalbreathing position perform thefollowing:- 5 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1b

Use PNF Breath Pattern:- Diaphragm Release2:00min/side- Thoracic Spine Release 2:00min

Lying down perform:- 5:00 of Apnea 1 or 2 Sequence

Use PNF Breath Pattern:- Psoas Release 2:00-3:00/side

Lying down perform:- 5:00 of Apnea 1 or 2 Sequence

The Up Dog to Down Dog exercise isanother classic example of linking andexaggerating our trunk movement toemphasize the phases of our breathcycle. Stay present during this exerciseand DO NOT force the position. Allow therepetition to do the work. Your breathcycle should be smooth and eventhroughout. Like the Cat/Camels, if youfind you cannot maintain rhythm thenback off a bit.

In the evening we'll be continuing withour basic mobility exercises. If you foundthe Apnea 1 protocol at all stressful lastphase, do not progress to 2. We are justusing the hold in the cycle as a way tofacilitate lung volume, not greatly stressyour chemistry.

Use PNF Breath Pattern:- Pigeon Stretch 2:00/side

Using Cadence 1a:- Up Dog to Down Dog x20 reps

In a crosslegged formalbreathing position perform thefollowing:- 5-10 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1a

P H A S E   2

C O A C H E S N O T E S A . M .TH

URSD

AYFR

IDAY

SATU

RDAY

P . M .

Today we begin to use the Cadence 1bprotocol to enhance the Cat/Camel.Useyou base number from your CO2tolerance test. The slight hold during thecat (arch) portion is in order to enhanceour ability to open the space betweenindividual ribs.  Stay relaxed. If you findit overly stressful to hold your breath inthis position back off your basenumber. Be aware of how this effectsyour breath mechanics when you are inperforming lying Cadence b later in thea.m. session.

Continue with your Apnea explorations. Lengthened breath holds can bestressful for some. Don't try to force thebreath. You should be able to smoothlyand fully inhale each time you begin thenext cycle.

Using the PNF breath pattern:- Couch Stretch 2:00/side

Using Cadence 1b:- Cat/Camel x5 reps

Using Cadence 1a:- Reverse breath wave x10

In a formal breathing position ofchoice preform:5 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1b

Use PNF Breath Pattern:- Diaphragm Release2:00min/side- Thoracic Spine Release 2:00min

Lying down perform:- 5:00 of Apnea 1 or 2 Sequence

Use PNF Breath Pattern:- Psoas Release 2:00-3:00/side

Lying down perform:- 5:00 of Apnea 1 or 2 Sequence

The Up Dog to Down Dog exercise isanother classic example of linking andexaggerating our trunk movement toemphasize the phases of our breathcycle. Stay present during this exerciseand DO NOT force the position. Allow therepetition to do the work. Your breathcycle should be smooth and eventhroughout. Like the Cat/Camels, if youfind you cannot maintain rhythm thenback off a bit.

In the evening we'll be continuing withour basic mobility exercises. If you foundthe Apnea 1 protocol at all stressful lastphase, do not progress to 2. We are justusing the hold in the cycle as a way tofacilitate lung volume, not greatly stressyour chemistry.

Use PNF Breath Pattern:- Pigeon Stretch 2:00/side

Using Cadence 1a:- Up Dog to Down Dog x10 reps

In a crosslegged formalbreathing position perform thefollowing:- 5-10 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1a

Use PNF Breath Pattern:- Psoas Release 2:00-3:00/side

Lying down perform:- 5:00 of Apnea 1 or 2 Sequence

Today we begin to use the Cadence 1bprotocol to enhance the Up Dog to DownDog. Use you base number from yourCO2 tolerance test. The slight holdduring the up dog portion in order toenhance our ability to open the spacethrough the entire front body and createa global opening of an area that is oftencompressed by a sedentary lifestyle.

Continue with your Apnea explorations.Lengthened breath holds can be stressfulfor some. Don't try to force the breath.You should be able to smoothly and fullyinhale each time you begin the nextcycle.

Use PNF Breath Pattern- Pigeon Stretch 2:00/side

Using Cadence 1b:- Up Dog to Down Dog x5 reps

In a formal breathing position ofchoice preform:- 5-10 breaths Cadence 1a

Lying down perform:- 5-10 breaths Cadence 1a

Phase 3 pushes us to draw deeper awareness from our practice.

In the comparatives take time to truly feel how the work is affecting your abilityto breath well. As we start to use more advanced rhythms keep in mind the goalis to learn deeply and set a strong foundation for further exploration.

 If you find that any prescribed rhythm is too intense go back to an easiervariation in a prior phase.

This phase also sees the introduction of strengthening exercises. Yogictechniques like the bellow breath are used to increase the strength of yourexpiratory musculature. The rhythmic pulsing of your breath can become quitepowerful 

P H A S E 3

P H A S E   3

C O A C H E S N O T E S A . M .M

ONDA

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SDAY

P . M .

Let's draw comparisons in breath quality.You'll be repeating the same breathsequence before and after mobility andbreath control drills. Feel how these haveeffected you. Don't feel inclined to rushpast the Cadence 1a work. These simplebreath rhythms are home base andfundamental to being able to controlmore advanced cycles.   

For Apnea sequences let's deepen yourawareness. Feel the rhythm and rib cageexpansion. Are there are any areas morestiff / less elastic? How do they changeover this phase? Which exercises effectthem the most? Asking these type ofquestions will give you far more insightthan any Coach, program or techniquecan ever provide alone. It's about feeling,measuring & understanding. 

Using Cadence 1a in a formalbreathing position of choice:- 5 breaths

Using the PNF breath pattern:- Couch Stretch 2:00/side 

Using Cadence 1b:- Cat/Camel x5 reps 

Using Cadence 1a:- Reverse breath wave x10

In a formal breathing position ofchoice preform:- 10 breaths Cadence 1b

Use PNF Breath Pattern:- Diaphragm Release2:00min/side- Thoracic Spine Release 2:00min

Lying down perform:- 5:00 of Apnea 1 or 2 Sequence

Today we introduce Bhastrika or BellowsBreath. Imagine a great bellows insidedrawing air in and a burst release through the nose. This is a developer ofdiaphragm strength & expiratory power.Both handy in performance scenarios +clearing the nose. It's easy to be pulledinto a chest first pattern, so keep thediaphragm in charge.

We'll new is the Anterior Hip Release.Similar to the couch stretch this focuseson relieving the front of our hip so thepelvis and diaphragm can mechanicallywork well to one another. As these areasopen up you'll find ancillary benefits inother patterns like running or squatting.Proper stabilization of the spine andefficient use of our appendages is notpossible without proper function of thepelvis + diaphragm. 

Using Cadence 1a:- 5 breaths

Using the PNF breath pattern:- Anterior Hip Release 2:00/side

Using Cadence 1b:- Cat/Camel x5 

Using Cadence 1a: - Thoracic Rotation x5- Reverse breath wave x10

Using Cadence 1a:- 5 breaths

Practice:20 Reps Bellows Breath

Using Cadence 1b:5 breaths

Use PNF Breath Pattern:- Diaphragm Release2:00min/side- Thoracic Spine Release 2:00min

Lying down perform:- 5:00 of Apnea 1 or 2 Sequence

Use PNF Breath Pattern:- Psoas Release 2:00-3:00/side

Lying down perform:- 5:00 of Apnea 1 or 2 Sequence

Today we will continue to use theCadence 1b protocol to enhance the UpDog to Down Dog. The slight hold duringthe up dog portion in order to enhanceour ability to open the space through theentire front body and create a globalopening of an area that is oftencompressed by a commonly sedentarylifestyle.

Continue with your Apnea explorations.Lengthened breath holds can be stressfulfor some. Don't try to force the breath.You should be able to smoothly and fullyinhale each time you begin the next breath cycle.

Using Cadence 1b in a formalbreathing position of choice:- 5 breaths

Use PNF Breath Pattern:- Pigeon Stretch 2:00/side- Couch Stretch 2:00/side

Using Cadence 1b:- Up Dog to Down Dog x5 reps

Using Cadence 1b in a formalbreathing position of choice:- 10 breaths

How do you feel?

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Today is a bit repetitive but rememberthe WHY. Stay focused on control of thebreath wave and moving air in acomplete and smooth way.

Next phase will be a bit challenging sokeep your wits about what you're doing.

Using Cadence 1a:- 5 breaths

Using the PNF breath pattern:- Anterior Hip Release 2:00/side

Using Cadence 1b:- Cat/Camel x5

Using Cadence 1a:- Thoracic Rotation x5- Reverse breath wave x10

Using Cadence 1a:- 5 breaths

Practice:20 Reps Bellows Breath

Using Cadence 1b:5 breaths

Use PNF Breath Pattern- Diaphragm Release2:00min/side- Thoracic Spine Release 2:00min

Lying down perform:- 5:00 of Apnea 1 or 2 Sequence

Using the PNF breath pattern:- Anterior Hip Release 2:00/side

Lying down perform:- 5 breaths Cadence 1c- 10-15 breaths Apnea 1, 2 or 3

For the first time we'll see the Apnea 3protocol as an option. This protocol wasused first by ancient yogis forconsciousness expansion and laterfreedivers for the express purpose ofexpanding lung capacity.

This protocol can be quite stressful so ifApnea 1 and 2 were difficult DO NOTprogress to this one. Stay where you canmake the most progress and focus onthe quality of your breathing and nothow long you can hold your breath.

Using Cadence 1a or 1b:- 5 breaths(choose one that is lessstressful)

Use PNF Breath Pattern:- Pigeon Stretch 2:00/side- Couch Stretch 2:00/side

Using Cadence 1b:- Up Dog to Down Dog x5 

Using Cadence 1a or 1b:- 5-10 breaths

Using the PNF breath pattern:- Anterior Hip Release 2:00/side

Lying down perform:- 5 breaths Cadence 1c- 10-15 breaths Apnea 1, 2 or 3

Today is a bit repetitive but rememberthe WHY. Stay focused on control of thebreath wave and moving air in acomplete and smooth way.

Next phase will be a bit challenging sokeep your wits about what you're doing.

Using Cadence 1a or 1b:- 5 breaths(choose one that is lessstressful)

Use PNF Breath Pattern:- Pigeon Stretch 2:00/side- Couch Stretch 2:00/side

Using Cadence 1b:- Up Dog to Down Dog x5

Using Cadence 1a or 1b:- 5-10 breaths

In Phase 4 we start to have more options around which Cadence and Apneaprotocols you use in your breath cycles.

Be aware that stretching the breath patterns out will further challenge yourmechanics. As we do so be sure to stay inside your tolerance levels and focuson developing smooth and consistent breath patterns. If you find yourselfreaching for your breath at all back off to an easier rhythm. Remember thatultimately we are trying to find ease and control in our breath so later we canfocus on developing other qualities.

Additionally, we'll be adding some depth to our mobility work. The Quadratus Lumborum or QL is a muscle in the low back that has bonyattachments to the pelvis, lumbar spine, and ribs; and fascial connections to thepsoas complex, deep abdominals, and the diaphragm. This gives this tissuetremendous power to effect it's neighbours and potentially create duplicitousresults when out of balance. Giving these tissues attention and space allows forproper activation of the trunk including the portion of the diaphragm thatattaches to the spine effecting our ability to properly create trunk pressure andstabilize this anatomical region.

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This Phase we push deep into diaphragmcontrol + strength. Alternating Bellowswith Cadence allows us to feel how thediaphragm and abdominal muscles worktogether to draw air in and expel it.

The QL has deep connections to theskeletal structure via the lumbar spine,pelvis & ribs plus fascial connectionswith the psoas, diaphragm & deep trunk,providing power over adjacent structuresand our capacity to breathe well. Bepatient, with many structures superficialto the QL it takes time to access it fully.

Be certain not to chase the breath as weadvance, stay smooth. Keep in mindcomparatives before and after mobilitywork. These are opportunities to gainawareness, vital as you advanced anduse breath manipulation under stress.

Using Cadence 1a, 1b or 1c- 5 breaths

Using the PNF breath pattern:- Anterior Hip Release 2:00/side 

Using Cadence 1b:- Cat/Camel x5 reps 

Using Cadence 1a:- Thoracic Rotation with band x5

Using Cadence 1a, 1b or 1c:- 5 breaths

3 Sets:- 10x Bellows Breaths- 3x breaths Cadence 1a or 1b

Use PNF Breath Pattern:- QL Release 2:00min/side- Diaphragm Release2:00min/side

Lying down perform:- 5x Reverse Breath Wave,Cadence 1a- 5:00 of Apnea 1, 2 or 3

This Phase we push deep into diaphragmcontrol + strength. Alternating Bellowswith Cadence allows us to feel how thediaphragm and abdominal muscles worktogether to draw air in and expel it.

The QL has deep connections to theskeletal structure via the lumbar spine,pelvis & ribs plus fascial connectionswith the psoas, diaphragm & deep trunk,providing power over adjacent structuresand our capacity to breathe well. Bepatient, with many structures superficialto the QL it takes time to access it fully.

Be certain not to chase the breath as weadvance, stay smooth. Keep in mindcomparatives before and after mobilitywork. These are opportunities to gainawareness, vital as you advanced anduse breath manipulation under stress.

Using Cadence 1a, 1b or 1c- 5 breaths

Using the PNF breath pattern:- Anterior Hip Release 2:00/side

Using Cadence 1b:- Cat/Camel x5 reps

Using Cadence 1a:- Thoracic Rotation with band x5

Using Cadence 1a, 1b or 1c:- 5 breaths

3 Sets:- 10x Bellows Breaths- 3x breaths Cadence 1a or 1b

Use PNF Breath Pattern:- QL Release 2:00min/side- Diaphragm Release2:00min/side

Lying down perform:- 5x Reverse Breath Wave,Cadence 1a- 5:00 of Apnea 1, 2 or 3

Use PNF Breath Pattern:- 10 min performing mobility ofchoice

Lying down perform:- 5x breaths Cadence 1c - 10-15 breaths Apnea 1, 2 or 3

In this phase you're getting more choiceover your mobility and Apnea work. Usethis opportunity to mix, match and playwith combinations of mobility andApnea. Be conscious of how eachtechnique interacts with the other. Feeldeeply into the breath wave and discoverwhich movements and mobilitytechniques have the most potent effect.

A word of caution however, don't let yourego take over and push you into territoryyou aren't ready for. Remember to keepthe breath wave smooth and don't let thetail wag the dog!

Using Cadence 1a, 1b or 1c:- 5 breaths

Using Cadence 1b:- Up Dog to Down Dog x5

Using Cadence 1a, 1b or 1c:- 5 breaths

Use PNF Breath Pattern:- Glute Smash 2:00/side

3 sets:- 5x breaths Cadence 1b or 1c- 1 Inhalation as slowly aspossible- Follow with a relaxed exhale

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Today we introduce the Kapalabathi orShining Skull breath. Like the BellowsBreath the Kapalabathi is a powerfulbreath that challenges and develops thediaphragm and abdominals.  

The ability to control bursting andpowerful exhalations is a marker ofventilation health throughout themedical and performance communities.Both the Bellows and Kapalabathitechniques help challenge and developthis capacity.

Proceed with caution though, thesetechniques can challenge your nasalcapacity significantly as your respiratorycapacity increases. NEVER force therhythm, stay with a pace that allowsyour capacity to unfold organically.

Using Cadence 1a, 1b or 1c- 5 breaths

Using the PNF breath pattern:- Anterior Hip Release 2:00/side

Using Cadence 1b:- Cat/Camel x5 reps

Using Cadence 1a:- Thoracic Rotation with band x5

Using Cadence 1a, 1b or 1c:- 5 breaths

3 Sets:- 5x Bellows Breaths- 5x Kapalabathi- 3x breaths Cadence 1a, 1b or 1c

Use PNF Breath Pattern:- QL Release 2:00min/side- Diaphragm Release2:00min/side

Lying down perform:- 5x Reverse Breath Wave,Cadence 1a- 5:00 of Apnea 1, 2 or 3

Use PNF Breath Pattern:- 10 min performing mobility ofchoice

Lying down perform:- 5x breaths Cadence 1c - 10-15 breaths Apnea 1, 2 or 3

In this phase you're getting more choiceover your mobility and Apnea work. Usethis opportunity to mix, match and playwith combinations of mobility andApnea. Be conscious of how eachtechnique interacts with the other. Feeldeeply into the breath wave and discoverwhich movements and mobilitytechniques have the most potent effect.

A word of caution however, don't let yourego take over and push you into territoryyou aren't ready for. Remember to keepthe breath wave smooth and don't let thetail wag the dog!

Using Cadence 1a, 1b or 1c:- 5 breaths

Using Cadence 1b:- Up Dog to Down Dog x5

Using Cadence 1a, 1b or 1c:- 5 breaths

Use PNF Breath Pattern:- Glute Smash 2:00/side

3 sets:- 5x breaths Cadence 1b or 1c- 1 Inhalation as slowly aspossible- Follow with a relaxed exhale

Use PNF Breath Pattern:- 10 min performing mobility ofchoice

Lying down perform:- 5x breaths Cadence 1c - 10-15 breaths Apnea 1, 2 or 3

The 'Controlled Inhale', requires a slowand controlled expansion of the rib cageand contraction of the diaphragm.

This can be very helpful in slowing downthe stress response or recovering rapidlyfrom hard work.  

The last breath of each set of cadence 1cfocus on pushing out as much as air aspossible. Hold a slight pause and theninhale as slowly as possible. This can bevery challenging.  

A helpful mental image is to think ofslowly sipping air in through your nose.Hold back and slowly relax yourabdominal wall. Take your time!

Using Cadence 1a, 1b or 1c:- 5 breaths

Using Cadence 1b:- Up Dog to Down Dog x5

Using Cadence 1a, 1b or 1c:- 5 breaths

Use PNF Breath Pattern:- Glute Smash 2:00/side

3 sets:- 5x breaths Cadence 1b or 1c- 1 Inhalation as slowly aspossible- Follow with a relaxed exhale

As we are getting into the end of this last phase our breath cycles will naturallystretch out further and further.

Do not become a slave to the numbers. Remember that you are an organicbeing effected by a multifactorial environment at all times. There are manystressors and adaptations simultaneously competing for your energy.  

Play the long game with this one and do not fall into the trap of letting the tailwag the dog.

Ride the wave!

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P . M .Last phase, the end of the beginning!You should now have a solid feel for thebreath wave and your restrictions.

The Step-Up Protocol, this allows theCNS to tune up without becomingoverstimulated, helping to raise energylevel and improve mental clarity. Westart with the Bellows early in the phaseand give the option of preforming withthe Kapalabathi later. The Kapalabathitends to be a more challenging andstimulating technique. If you can'tcontrol it or feel overwhelmed by therhythm at all, back off!

The A.M. mobility work is now alldynamic and for the P.M. we continue towork with deeper layers of commonbreath restrictions. More info on theA.M. and P.M. in Wednesdays Notes.

- 15 Breaths Cat/Cow, Cadence1b- 1:00 Cadence 1a- 15 Breaths Up Dog to DownDog, Cadence 1b- 1:00 Cadence 1a

Step Up Protocol:- 3-5x Breaths Cadence 1a- 10x Bellows Breaths

- 3-5x Breaths Cadence 1a - 15x Bellows Breaths

- 3-5x Breaths Cadence 1a- 20x Bellows breaths

- Full inhale as slowly aspossible- Exhale as slowly as possible

Use PNF Breath Pattern:- QL Release 2:00min/side- Overhead Thoracic SpineRelease 2:00min

Lying down perform:- 5x Reverse Breath Wave,Cadence 1a- 5:00 of Apnea 1, 2 or 3

The a.m. has only dynamic mobilityprescribed. As you go through 15 repsyour body and breath will start to warmup. As the cadence gets easier throughthe repetitions you should be able toprogressively prolong each breath cycle.Don't rush! If you need to take a break doso. This is not a fitness challenge.

For the p.m. we will continue to workdeeper into breath restrictions. Trunkmuscles, ribs and soft tissues of the neckcompromise our breath mechanics. Withsensitive neck and upper back tissuesNEVER use force. Allow the tissues torelax through repetition. Pay attention tothe quality of your breath mechanicsafterwards. Especially your ability to holdair in your upper portion of the rib cageduring the Apnea practice.

- 15 Breaths Cat/Cow, Cadence1b- 1:00 Cadence 1a- 15 Breaths Up Dog to DownDog, Cadence 1b- 1:00 Cadence 1a

Step Up Protocol:- 3-5x Breaths Cadence 1a- 10x Bellows Breaths

- 3-5x Breaths Cadence 1a - 15x Bellows Breaths

- 3-5x Breaths Cadence 1a- 20x Bellows breaths

- Full inhale as slowly aspossible- Exhale as slowly as possible

Use PNF Breath Pattern:- QL Release 2:00min/side- Overhead Thoracic SpineRelease2:00min

Lying down perform:- 5x Reverse Breath Wave,Cadence 1a- 5:00 of Apnea 1, 2 or 3

Use PNF Breath Pattern:- 10 min performing mobility ofchoice

Lying down perform:- 5x breaths Cadence 1c - 10-15 breaths Apnea 1, 2 or 3

Feedback from elastic bands can providea more precise understanding of ourrestrictions. Thanks to Jami Tikkanen forthis subtle but powerful tool!

It gives a continuous feedback loop aboutthe expansion and contraction of our ribcage: front, back, L-Side, R-Side. For thefirst day simply bring awareness to thepatterns at play. Feel how the entirestructure moves. How does the inhalefeel? Do your ribs open from the bottomup or move horizontally and apart? Howabout when you exhale? Does thepressure of the band force air out?

Some asymmetries are normal. Takenotice but not judgement. Developingthis proprioception will lead greaterlayers of control for advanced practices.If you can't feel it, you can't change it!

Banded Rib Test5 breaths each in cadence 1a:- Front - Left Side- Right Side- Back

2:00 min- Cadence of choice5:00 min-  Apnea of choice

Use PNF Breath Pattern:- Glute Smash 2:00/side

3 sets:- 5x breaths Cadence 1b or 1c- 1 Inhalation as slowly aspossible- Follow with a relaxed exhale

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Play today.

Challenge yourself and push your breathcycles. See where you fail. Where is itthat my mechanics fail? Where must Ipull back?  

Find the line so you know where it is.

Know that the closer you get to the linethe more stressful the regimen.

- 15 Breaths Cat/Cow, Cadence1b- 1:00 Cadence 1a or 1b- 15 Breaths Up Dog to DownDog, Cadence 1b- 1:00 Cadence 1a or 1b

Step Up Protocol:- 3-5x Breaths Cadence 1a- 10x Bellows Breaths

- 3-5x Breaths Cadence 1a - 15x Bellows Breaths

- 3-5x Breaths Cadence 1a- 20x Bellows breaths

- Full inhale as slowly aspossible- Exhale as slowly as possible

Use PNF Breath Pattern:- QL Release 2:00min/side- Overhead Thoracic SpineRelease2:00min- Neck Release2:00min

Lying down perform:- 5x Reverse Breath Wave,Cadence 1a- 5:00 of Apnea 1, 2 or 3

Use PNF Breath Pattern:- 10 min performing mobility ofchoice

Lying down perform:- 5x breaths Cadence 1c - 10-15 breaths Apnea 1, 2 or 3

We'll be continuing our band rib test butnow offering a little interference.

Today pick the direction you feel MOSTrestricted. Then pick the correspondingmobility tool. Take your time with theseand then repeat the band test where youfelt the most restricted as well as duringyour Apnea breathing.  

Remember these mobilizations are forthe purpose of improving your breathwave. Don't look for huge, instantchanges. Feel for small incrementalchanges in the quality of your breath. 

During your retest ask yourself: Howdoes my breath wave feel globally? Isthere a local change?  Were any otherstructures effected did?

3x Rounds:- 3x breaths Cadence of choice- 3x breaths Apnea of choice

Banded Rib Test5 breaths each in cadence 1a:- Front, Left Side, Right Side,Back - Whats most restricted? Selectassociated Mobility Tool:>Front- Anterior FasciaUnwinding>Lateral- Side Torso Opener>Posterior- Posterior PikeStretch- Repeat Banded Rib Test

3x Rounds:- 3x breaths Cadence of choice- 3x breaths Apnea of choice

Use PNF Breath Pattern:- 10 min performing mobility ofchoice

Lying down perform:- 5x breaths Cadence 1c - 10-15 breaths Apnea 1, 2 or 3

Today while performing the the bandedrib test in addition work with one otherrestricted area of choice. Be sure tocompare before and after.

Take your time with each mobilizationand the breathwork. It's more importantto get a real understanding than to justcheck the box.

3x Rounds:- 3x breaths Cadence of choice- 3x breaths Apnea of choice

Banded Rib Test5 breaths each in cadence 1a:- Front, Left Side, Right Side, Back - Whats most restricted? Selectassociated Mobility Tool:>Front- Anterior Fascia Unwinding>Lateral- Side Torso Opener>Posterior- Posterior Pike Stretch- Repeat Banded Rib Test

Use PNF Breath Pattern:- Glute Smash 2:00/side3 sets:- 5x breaths Cadence 1b or 1c- 1 Inhalation slowly as possible- Follow with a relaxed exhale

The PSE Breathe Programs are separated into 3 primary sections. While these 3 sections can never betruly separated we are emphazising focus on particular qualities.

The programs can be performed in any order. However they lend themselves best to being done inorder. Further we highly recommend performing the Mechanics programs first. Basic control overthese skills will only serve to greatly enhance your results in more advanced work. Walk then run.

Afterwards, choose the program that best serves your particular interest or goal. You may notice thatthe Nasal Development Program is in both the Mechanics and Physiology sections. This is on purpose.Optimised nasal breathing has far reaching consequences for all breath work pathways. Don't skip it!

P S E BR EA TH E P ROGRAMS

MECHANICS PHYSIOLOGY STATEFundamental awareness and

motor control over ventilationin various situations.

Physiology focused breathtraining based around

controlling our biochemistry.

Breath as a physiologicalswitch for cognitive &

emotional control.

BREATH MECHANICS #1

NASAL BREATHINGDEVELOPMENT #1 AUTONOMIC

PHYSIOLOGY #1This basic program allows us todevelop a proper breath wave in a

formal breathing position.Fundamental to everything else.

This program allows us to developa better understanding of nasalbreathing patterns then reclaimand optimize our natural breath

mechanism.

NASAL BREATHINGDEVELOPMENT #1

This program allows us to developa better understanding of nasalbreathing patterns then reclaimand optimize our natural breath

mechanism.

PERFORMANCEPOSITIONS #1 + MORE TO COME

coming soon....

coming soon....

ENERGY SYSTEMCONTROL

APPLIED AUTONOMICCONTROL #1

This program includesunderstanding the basic physiology

behind respiration and how ourmanipulation of breath patterns can

directly influence the energysystems we use.

coming soon....

A suite of supplementary programs designed to address specific areas of your sport, performance orlife from a developmental and educational perspective.

Our first 3 supplementary programs within our Breathe framework are live with more in the works.

Whether you’re an existing PSE PRO member, follow another training program or don’t perform anyformal training our PSE PRO Plus programs are designed to be used by anyone looking to live and

perform better.

AVAILABLE NOW COMING SOON...

BREATH MECHANICS #1

This basic program allows us todevelop a proper breath wave in a

formal breathing position.Fundamental to everything else.

NASAL BREATHINGDEVELOPMENT #1

This program allows us to developa better understanding of nasalbreathing patterns then reclaimand optimize our natural breath

mechanism.

ENERGY SYSTEMCONTROL

This program includesunderstanding the basic physiology

behind respiration and how ourmanipulation of breath patterns can

directly influence the energysystems we use.

EXPOSUREHEAT & ICE 101

A guide on how to use exposurework to improve your health and

performance

PERFORMANCEPOSITIONS #1

APPLIED AUTONOMICCONTROL #1

NUTRITIONFOUNDATIONS

+ MORE

AUTONOMICPHYSIOLOGY #1

P S E   P RO   P L U S