10 STEPS TO BREATHING WITH A HOBERMAN SPHERE

“Breathing to calm down must be practiced daily during calm times in order to be used during difficult and stressful times.

“Send a Message to Your Brain to Calm Down.”

1. BE SEATED – Sit in a chair or cross legged on the floor with your hands resting on your thighs.

2. SETTLE YOURSELF – How are you feeling? Where do you feel emotions in your body? What are you thinking? What sounds do you hear? Sit quietly and notice.

3. LENGTHEN YOUR SPINE – Press your bottom into the earth as you lift the crown of your head toward the ceiling.

4. RELAX YOUR BODY– Broaden your shoulders away from your ears, soften your face, tuck your chin back, and loosen your jaw.

5. SET YOUR GAZE – Close or soften your eyes on one spot.

6. INHALE - Breathe in through your nose as you open the Hoberman Sphere to the count of 5.

7. EXHALE– Breathe out through your nose as you slowly close the Hoberman Sphere to the count of 5.

8. ELEVATE & EXPAND – With each deeper inhale, feel your rib cage elevate & expand.

9. CONTINUE FOR 5-10 BREATHS - Make each inhale and exhale smoother and longer.

10. REMIND YOURSELF – Practice daily to remind yourself to breathe during difficult times in order to calm down.

MODIFICATIONS:

1. PAUSE

Hold your breath at the top and bottom of each breath. “Breathe in – 2 – 3 – 4 – HOLD - 2 – 3 – 4 – Breathe out – 2 – 3 – 4 – HOLD - 2 – 3 – 4 – “ Repeat

2. ADD ARMS

a. Sun arms – Start with hands by your side. On the inhale spread your fingers and reach your hands over your head like a ray of sunshine. On the exhale, bring your hands slowly to your side.

b. Eagle arms – Wrap your right arm under your left arm and grasp (or touch) your hands. Lift your elbows up to chin level. Breathe here and then switch arms.

c. Clasp your arms behind you – Roll your shoulders back and lift your clasped hands. Breathe here.

3. ADD A TWIST

Stretch your right arm above your head and cross it to your left knee. Place your left hand behind you. On the inhale stretch your spine long, on the exhale twist and look behind you. Breathe here and then repeat on the other side.

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