Learning How To Breathe…The Right Way!!!

Hello and welcome back! I’ve been on a slight hiatus as I’ve been in the midst of moving and also planning a video workout series designed to help all of you. I’m back now, just in time for fall, with a post that is not only about fitness but about your general wellness!

Question: Do you want to know how to improve your alertness, reduce stress and help your cardiovascular fitness by doing “almost nothing”?

Answer: Of course you do! I’m going to show you how, with a technique called Diaphragmatic Breathing.

Diaphragmatic Breathing (AKA Deep Breathing or “Belly Breathing”) is a method of drawing in the breath to reduce stress, relax and give yourself greater energy. It’s a technique that has been used for decades in the professional athletic community and for thousands of years in eastern spiritual in religious circles. I can tell you personally that I’ve used deep breathing in tons of different scenarios (from martial arts competition to studying and test taking to easing stress on the job) always to great effect.

Question: So how is it done?

Answer: Doing Diaphragmatic Breathing is simple:

  1. Sit up straight, back erect.
  2. Place one hand on your chest and the other on your stomach.
  3. Slowly inhale through your nose for a count of 10. As you inhale, push your stomach out, making your hand go outward. Imagine breathing fresh oxygen in from your nose and sending it down “into your feet.”
  4. Slowly exhale through your nose. Feel your stomach contract and your hand go inward.
  5. Return to resting position.

Repeat this cycle 5-10 times and notice any changes in your body. If you notice any shortness of breath and/or light-headedness please discontinue this practice.

The more you practice this technique the more you will begin to notice that Diaphragmatic breathing will replace your regular breathing. It will result in more mental alertness, reduced stress and a greater sense of ease. You will also that you are less fatigued during your workouts. This is because of the greater oxygen capacity your lungs now have!

Give Diaphragmatic Breathing a try and remember…

Dream Fit. Live Fit

Diaphragmatic Breathing has a variety of benefits including increased mental alertness, a boost in energy and decreased stress.
(picture courtesy of: Knowcopd.com)

“V” is for Victory: How to get the coveted V shaped abdominal muscles

This very quick post comes from a gym conversation I overheard the other day. It’s about the “V” shape formed by the lower abdominal muscles that goes from the lower stomach to the groin. Also known as the “Adonis Belt”, this muscle group has apparently been driving women crazy since the days of the early Greeks. It is synonymous with fitness, virility and has become a coveted feature of entertainers and professional athletes (see below).

Often times this muscle group will become more prominent as you reduce your body-fat. But I will give you a workout routine that you can do to strengthen your “V” and bring it out.

RG “The Dragon”’s Adonis Belt Workout

  • Leg Raises: 4 sets X 20 reps
  • Scissor Kicks: 3 sets x count to 30 each time
  • Bent knee ups (while on a “dip stand”) or reverse crunches: 4 sets x 20 reps
  • Plank Position: Hold for 3 times until you reach failure each time
  • 10-15 minute HIIT Cardio session

Do this routine 2 x 3 times a week and as you lean out you will begin to see your “V”. Good luck and remember…

Dream Fit. Live Fit.

Entertainer “Usher” is often considered to have one of the best “V” shapes in the business.