A 10-minute, seated practice that combines MFR with gentle stretches and breath work to help you wake up and expand your lung capacity before paddling out for a surf.
Not just for when the surf is solid, but a nice sequence to do anytime before you paddle out.
And because this practice focuses on creating space (for more efficient breathing) as well as breathing less (not only to prepare for potential breath holds but also to help better oxygenate the tissues), this sequence could also be great to do before running, swimming, cycling, training, or just a nice way to kickstart your morning.
Intercostal MFR
Use your finger to gently massage the tissues BETWEEN the ribs, your intercostal muscles.
Then, gently press your finger into the tissues, adding a little compression like you’re “pinning” them down.
Keep that compression w/ your finger & as you inhale, take a side bend AWAY from the side you’re working on.
Exhale to release the compression and come back up to center.
2. Seated Stretches with brief inhale holds
Take 3-5 breaths in each pose, holding your breath at the top of each inhale for a second or two. Imagine your inhale is still expanding inside of you.
Poses:
Spinal extension + flexion (Cow + Cat)
Lateral flexion (Side Bends)
Spinal Twists
3. Kapalabhati > Diaphragm Stretch (Nauli) > Inhale hold
Kapalabhati is a forceful (abdominal) exhale out the nose w/ a passive inhale (belly relaxes & inhale happens naturally). Start slow if you’re newer, then work on increasing pace.
Diaphragm Stretch is done after an exhale w/ relaxed belly. You create an internal vacuum (like your inhaling without actually inhaling) that lifts & spreads the diaphragm and pulls the belly up & in.
Inhale will be like a rebound response to releasing diaphragm stretch. Take a deep breath (w/o straining) & try to relax while you hold your breath — release when you feel a noticeable urge to breathe. As you get more comfortable, practice relaxing & holding for a few seconds longer when you feel urge to breathe.
*Finish by letting breath return to normal - a few minutes of breath awareness/meditation or visualization