HYPOXiX LAB
A question about the number of breaths or breath cycles
I love the breathwork aspect as I have done similar workouts in the past that incorporate breathwork with isometric or resistance band training. I might have missed it in one of the posts or videos, but is there a number of breath cycles that we should aim for as a workout to do every day? By breath cycle, I'm referring to the whole breathography breath from the Zip up to the exhale.
Introduction
Hi y'all! My name is Victoria and I'm a homesteading mama of 2 beautiful boys. I'm originally from St.Petersburg, FL but moved 6 years ago to 5 acres in rural North Florida with my husband. We have chickens, cats, a dog, and raise Nigerian Dwarf goats. I'm currently 7 months postpartum. I've done some core rehab already but could still use improvement. I'm excited to be here and learn AJ's method so I can brace better for any heavy lifting I need and want to do.
Beautiful pictures Victoria! I am so thrilled to have you here! I am confident that when you learn to add a forced exhale (and long and controlled) alongside all of your other great postpartum training, you will experience great results!
happy Monday mamas!
Please leave any questions you might have under this post for the lessons this week. We are beginning to move from pelvic floor reawakening to learning the technique. Excited to help you on your journey!
This is INCREDIBLE feedback Melissa! Keep going and I do believe your Co2 tolerance and lung capacity are going to increase in strength as well...so happy for you!
Inconsistent mama over here!
Wow I have to say being a mom of two has proven to be the biggest challenge of my life. Waking up every night at 2:00am because my body says I don't to sleep anymore ....I'm running everyday on four hours of sleep. I'm a working teacher with a long commute and also pumping 4 to 6 times a day. Honestly I am all over the place. I have alarms for everything because I am forgetting everything it's wild! I feel so much guilt because I have never been inconsistent with my training....trying to figure things out to make them work!
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Hi Daliz! I completely understand. Give yourself grace. One of the things you shouldn't feel is guilt AT ALL! One of the reasons I designed the course the way that I did is so that if you miss a day, it is ok...we have many days of practicing simply making small connections. Dont feel as though you are "missing a day" instead, just move to the next lesson when you have a 10 minute window. If you view it as just 10 minutes chunks when you are able to, you won't feel stressed that you have missed something (which will put negative reinforcement around the training and make it even more stressful) Do what you can WHEN you can, and it will all piece together (also, would you mind posting this in the postpartum community for the other moms to read?)
Happy Tuesday!
Hi Postpartum community!
Please reply to this post with any questions that you have so far. If there's anyone who feels as though they are more advanced in the postpartum phase ...or not even ready to begin these short pelvic floor coordination videos, please let me know, and I can help place you in the course. Remember, this is a one year course that begins SUPER slow for those who have just given birth (for the purposes of time management and healing from birth). If you have given birth months or even years ago, you may feel as though you are further along in your ability to practice deep core engagement. If you have questions about this, please post in the community, so that I can answer for everyone to benefit from!
Even though I am farther along postpartum (almost 12wks) and could be doing more especially with core engagement, I think there is such a value to starting slow with the daily videos just as you have compiled. Finding and contracting your pelvic floor muscles without other recruitment is difficult with or without having a baby! That’s my 2 cents though. Also it is very challenging at this stage of my life personally with a contact napper to get much of any me time in!
Thank you for this Melissa. I couldnt agree with you more. Thank you for finding value and having patience with meditating on your pelvic floor for some minutes each day 😀
Late start, but excited for the support!!
Hello postpartum community!
Sorry for the late start, but I was in a retreat with my high school students which included some rules around screen time for us all. I am currently 4 months postpartum and also have a 7 year old daughter. I was a fitness enthusiast long before having my second, but found it a lot more difficult to jump into a workout routine this time around. I’ve started Pilates which has been a nice and challenging way to keep active but I’m afraid I could be further damaging my diastasis somehow. I’m looking forward to this journey alongside you all and already feel how supportive this community is after reading all your prior posts.
welcome to the community Karen! So excited for you to begin! please post in the community any questions that you might have as you go through the beginning videos!
Late Intro but Excited
Hello postpartum community!
Sorry for the late start, but I was in a retreat with my high school students which included some rules around screen time for us all. I am currently 4 months postpartum and also have a 7 year old daughter. I was a fitness enthusiast long before having my second, but found it a lot more difficult to jump into a workout routine this time around. I’ve started Pilates which has been a nice and challenging way to keep active but I’m afraid I could be further damaging my diastasis somehow. I’m looking forward to this journey alongside you all and already feel how supportive this community is after reading all your prior posts.
HI KAREN! Thank you for this intro!!! Would you mind reposting this one in the postpartum community? I will email you with instructions on that!!
Happy Saturday Ladies!
Please reply under this post with any questions that you have so far with the breathing exercises. These videos are very short and specific, so that we are building from the ground up. I look forward to answering any questions you might have.
On the 2/8 breath should we be able to exhale without fully engaging our core? Especially at the end of the 6ct? I find that in order for me to maintain the loud shh, I am almost out of breath and my core has to suck in if you will
YES! I believe that some of that is the eccentric strength of intercostals and obliques and the concentric strength of your diaphragm getting the AIR IN in 2 shorts sniffs! There are OTHER reasons that I limit the time on the inhale (such as emphasizing the exhale and over time, bringing co2 levels up and o2 levels down with the exhale, learning to exhale more deeply to the end of your breath using your deep abs...you will learn to push MORE of the stale air out, which encourages an involuntary inhalation...)
posting mommy photos
If you choose to post a photo of you and your babies, you are clicking COMMENT at the bottom of the page in order to post your new photo...there isn't a "post" button for that one.
if you want to reply to someone else's post, you hit the little curved arrow at the top of their picture!
thanks Leslie for being the first to post!!
Modifications for wrist tendonitis
Hey AJ! I have had a little setback in the 9 week bootcamp. Our daughter who is 6 months pregnant had an emergency appendectomy and I went and stayed with her for a week and didn't think to pack my bandsquid. Then when I started back after I got home, my wrist has flared up with tendonitis. The pushups and anything that requires my hand to be flexed back like that are what hurts me. The doctor told me to rest it. I am going to see what I think I can do. I was feeling great the first two weeks and could feel the progress in my breathing and how my body felt. Looking for alternatives to the exercises that require that hand position.
Thank you! I will try your recommendations. Our daughter is doing well. She still has to be careful and is restricted from lifting, but healing is going well.
Fantastic question! It's an interesting question with a couple of answers. 1. The minimum effective dose for STRESS response and lung capacity is typically 3-5 minutes of training for an acute benefit (18-30 breath cycles) 2. For CORE strength, you should aim to challenge the muscles of the core for at least 10-12 minutes to start, but move up to 30 minutes as you become more fit. Think of it as 6 breath cycles per minute (or as low as 4 breath cycles if you have breath retentions). In core training, you would rest for 20-30 seconds in between sets, so this would equal about 60 breath cycles (with rest period in between) SIMRAN, you should join my 9 week collective where I break all of this down for you!