Forced breathing
If you feel dizzy, hear ringing in your ears or start feeling anxious, stop and breathe the way you normally do. Safety and limits
Headphones make this easier 🎧.
What it works with: the arms are not decoration. On the inhale, raised arms open the ribs and let the chest widen; on the exhale they come down and help push the air out. The movement also holds the pace — it is easier to follow than a count alone.
Hands in soft fists by the shoulders, as if holding a barbell at the chest. Eyes closed.
How to breathe: an active inhale — and the arms shoot up, fingers straightening. The exhale is relaxed, the arms dropping freely back. Breathe in and out through the mouth. One inhale with one exhale is a cycle; about two cycles a second.
Where to focus: after each round, lower your arms, stay with your eyes closed and listen to what the body feels.
When to skip it
- pregnancy
- surgery in the last 8–12 months
- heart problems
- asthma or respiratory conditions
Preparing the practice…