Breathing 

• Child's Pose Breathing.  2 minutes.  1-2 times a day.
• Crocodile Breathing.  2 minutes.  1-2 times a day.
• Diaphragmatic Breathing for Core Function
• Nasal breathing.  Keep your mouth closed and only breathe with your nose.
• How to generate appropriate intra-abdominal pressure.  Do 3-5 breaths filling abdominal canister: back, sides and front 5 times a day. Do not force the breath; direct the breath. 

• 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.
• Ribcage Breathing

Static Positional Releases & Spinal Movement Release

• Psoas Release with Bolster. 5 minutes 1-2 times a day.
• Psoas Release and Wim Hof Breathing
• Stress Response: Fight, flight, freeze, appease

• Back and Hip flexor release on yoga block.  5 minutes 1-2 times a day.
• Hip Release and Leg Lower 
• Spinal Rotation Release

Reeducation

• Standing Alignment
• Pelvic Drop
• 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.

• Bending & Lifting
• How to relax your quads in standing
• Mini Squat with Breath
• Stepping Lunge with Breath
• Split Kneel to Jump with Breath
• Sitting Alignment