Caution: Breathing exercises presented here are not for people with osteoporosis, osteopenia, or fragile bones. If you have a history of tumors, pneumothorax, or hemothorax, you will need to seek medical advice and/or supervision prior to performing any breathing exercises.
Purpose: To continue working the diaphragm in four different sleeping positions.
Schedule: Perform Breathing Exercise Stages 12 - 14 together in one session.
Start: Lay down on your right side and curl into the fetal position.
Step 1: Perform the Core Pump from Breathing Exercise Stage 6, for 2 minutes.
Step 2: Turn over onto your left side, remain curled up, and perform the core pump for 2 minutes.
Step 3: Roll onto your back while maintaining the fetal position, and perform the core pump for 2 minutes.
Step 4: Maintain the fetal position, and position yourself so that you face the ground with your knees and arms beneath you. Perform the core pump for 2 minutes.
End: Rest when all steps have been completed.
Observe: Increased breathing strength will allow you to sleep more comfortably in all positions. You may notice less morning stiffness since circulation during your sleep is a primary function of breathing.
Progress: Continue on to Breathing Exercise Stage 14.