Hey guys,
Deb here,
Ready to take you through your pre-cooling breath work.
We're going to spend about a minute here doing a protocol called 3160.
That is a three-second inhale,
One-second hold,
Followed by a six-second exhale,
And then no hold on empty.
3-1-6-0.
I'm going to breathe in through the nose,
Out through the nose,
But if you need a little more of an extended exhale,
If it's hard to breathe through your nose for six counts,
Then use pursed lips like breathing through a straw.
Okay,
Let's get to it.
We're going to breathe in for 3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1,
Hold,
Exhale,
6-5-4-3-2-1,
Inhale,
3-2-1.
This is also a great time to tap into a little bit more breath work,
A little bit more stability,
You might be getting a little bit of a shiver,
Try and use your breath to calm that down,
It's totally natural.
10 more seconds,
Last 3-2-1,
Way to go guys,
Excellent job,
Will we get out of that water,
Give yourself a minute to calibrate and meet me for some post cooling movement,
I got you.
Alright guys,
It is time for your post cooling movement,
This can be in the form of just hanging out,
Bouncing,
Maybe allowing a little bit of that shiver to come into play,
If you are outside,
If you are in a cold room,
Give yourself a minute or two before toweling off,
Allow your metabolism to do its job but if you want to get some actual body movement in,
I got you.
Alright,
So first things first,
Chest,
We are going to use the material that we have,
So I am using the cold plunge,
We are going to do a little bit of an incline press here,
Alright,
So give me 6-10 pushups,
You can do full on pushups on the ground,
Whatever works for you but we are moving,
We are grooving,
We are having a good time feeling like total badasses as we exit the water here,
A couple more,
Really press into that chest,
You can play around slow and then push up,
Slow,
Push up,
Anything that is going to get deactivated,
Alright,
Shake it out a bit,
You can do some squats,
I like to do squats where I inhale all the way up and then I press my hands together in sort of a prayer position to activate the chest as well,
I am a bit injured but I am going to do my best to give you an example,
I want a nice shoulder width squat,
Big inhale,
And press and exhale down,
Good,
Go to your pace,
I want you to keep as good form as you can,
Exhale up,
Exhale down,
So we feel that seat building in your quads and in your chest,
This is a good time to really think about what you are preparing for today,
It is going to feel easier now that you have done this,
Alright,
And then if you want to continue with a little bit of cardio,
You can do some butt kicks,
High knees,
Jumping jacks,
Whatever works for you guys,
Get moving,
Protect yourself against the after drops,
I will see you in the next one.
