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Monday Move: Q4 Kickoff! Learn WHY and How to Breathe to Get Ahead of Stress

Posted By Darrell Smith, Monday, October 17, 2016
The MineFit Q4 focus is: Physical and Mental Stressors

Get ahead of the stress for a more enjoyable end to your year!  This quarter will highlight the following “stresses” and give our members the tools they need, and ways to give their workers, easy stress-management information and techniques.

-The holidays 
-Seasonal change 
-End-of-year goals and deadlines 
-Identifying top stressors 
-An easy on-site stress test 
-Physical did-you-knows on stress patterns 
-Sleep and stress 
-Applications for stress reduction that aren’t just fluff

For Today’s Move, we give to you Breathing 101: Muscles you Use to Inhale 

Our lungs are housed within our ribcage, and they can get trapped! By breathing more deeply and focusing on the muscles you use to inhale and exhale, you promote higher oxygen levels to your brain and your body, evoke a relaxation response to avoid “chronic” high stress levels, and cue your body to release anxiety through your breath. You can also help your waistline simply by active, deep breathing.

Breathing 101 Instructions 

1. Inhale and put your hands on the base of your ribcage, where the ribs come apart. Try to get the air to go all the way up through your neck muscles. Start your breath in through your ribcage muscles opening and let it travel all the way up to your jaw.
2. Start with a passive exhale to promote relaxation - this uses the External Obliques and Intercostals.
3. After 3 passive, deep breaths, work your Internal Obliques and Intercostal muscles with an active exhale for 5 breaths. Think about blowing out candles, rather than fogging up windows. Feel your muscles on either side of your waistline contract, and your abdominals turn on.
4. End with 10 short breaths, really working your abdominals and punctuating each exhale, with a small inhale in between exhalations.

Learn more about why and how breathing reduces stress here:


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