Silent Breathing. 3 minutes. Plug ears so you can't hear inside your head. Adjust your breathing so you don't hear the breath in/out.
Functional Breathing. Nasal Breathing. Exhale is 2x longer than inhale: ex. inhale 2 seconds, exhale 4 seconds.
Propped Breathing: place a rolled yoga mat under your shoulders and a yoga block under your head. You are propping this way so that the ribs can rest against your abdominal wall. This gets your diaphragm in a better position for breathing.
Static Positional Releases & Spinal Movement Release
Exhale on Effort. During your transition times: getting out of bed, sit to stand, bending down to pick something up, start your exhale using: "shh", "hiss" or "blowing out through a straw". This will activate the shortening contraction of the abs and pelvic floor. Do not force or push the exhale; the muscles should be moving toward the spine, not away.