Breathing & Relaxation
Diaphragmatic Breathing
Diaphragmatic breathing activates the parasympathetic system, reduces stress and optimizes oxygenation by fully engaging the diaphragm.
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Relaxation
Articles tagged "Relaxation"
12 articles
Static Stretches — Upper Body
Lat Stretch (Extended Child's Pose)
The extended child's pose stretches the latissimus dorsi and teres major in a resting position, providing spinal decompression and deep muscle release.
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Breathing & Relaxation
Guided Meditation / Body Scan
Body scan is a meditation technique that traverses the body from bottom to top, releasing each muscle zone for deep relaxation.
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Breathing & Relaxation
Jacobson Progressive Muscle Relaxation
Jacobson technique alternates contraction-release of each muscle group to induce deep and complete relaxation.
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Breathing & Relaxation
4-7-8 Breathing
The 4-7-8 technique calms the nervous system by extending exhalation, ideal before bed and for stress management.
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Breathing & Relaxation
Box Breathing
Box breathing uses a 4-4-4-4 ratio to regulate the autonomic nervous system, used by special forces and meditators.
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Self-Massage & Recovery
Hot Bath / Sauna
Hot baths and sauna promote deep muscle relaxation, blood circulation and detoxification through sweating.
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Neck & Cervical
Cervical Pain Relief Lying Down
Cervical relief exercise lying on your back, combining chin extension and lateral tilting to relax the suboccipital muscles and scalenes.
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Shoulders & Upper Back
Upper Back Release - Shoulder Stand
Supine shoulder stand posture with legs vertical for 90 seconds, to deeply release the trapezius, rhomboids and paravertebral muscles of the upper back.
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Breathing & Global Techniques
Abdominal Breathing with Relaxed Shoulders
Deep abdominal breathing technique in seated or lying position, with emphasis on shoulder relaxation for complete muscular release.
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Breathing & Global Techniques
Breathing with Extended Arms
Dynamic standing breathing exercise combining arm raise on inhalation and lowering on exhalation for complete thoracic expansion.
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Lower Back & Pelvis
Full Back Stretch - Child's Pose
Child's pose (Balasana) is a restorative full-body stretch that lengthens all back muscles and promotes deep relaxation.
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