(Hi hello) Hello! (November the 3rd video, The third time of pelvic floor muscle exercise. Kisaki-san, thank you for today) Thank you. (Today you were talking about breathing. Was that all right? ) That’s right. Now why are we going to learn breathing method with pelvic floor muscle exercises? I think some people think that way. But, this is so important. The pelvic floor muscles and the diaphragm, they are partner relationship. If I start talking about this, it will last very long. It won’t fit in 10 minutes. So I’ll omit the story here. But if you are always conscious of them together, you will be sure to do various exercises without confusion in the future. So please memorize it. (Understood ) Now, I want to do abdominal breathing while sitting on the ball. Why sit on the ball? ‘Cause One reason is to connect to the exercise of the pelvic floor muscles. And secondly, it is easy to check if you could do abdominal breathing 100% . (I see) Naturally you might do the breathing to lie down on your back. But please do it like this today. Is it OK? (Yes,please) Okay. Sit on the ball on the stable way. How do you stabilize it? If you sit on backside of the ball, you would fall behind as the ball doesn’t stop. So, please sit in a little front of the center. And be sure to put your soles on the floor. Yes, your body will be relieved if you do so. Next, place your hands around the groins in this way to relax your shoulders. What you are touching is just above the hip joint, rather than the lower abdomen. In terms of internal organs, there are around ovaries. Yes, inhale slowly from the nose, trying to count three so that the place where the hands are swells I’ll explain it first. And then slowly try to exhale just with my mouth. From between the teeth with the sound of “SU” that is the same pronouncement with “suit” There is a reason too, but I’ll leave it out here. Proceed ahead. Inhale only with the nose. Exhale with “SU” of “Suit”. That’s it. First of all repeat it. Take a breath in your stomach. First, I’d like to say the precautions. If your shoulders move when you inhale, that means you are mixing with chest breathing. The reason for sitting on the ball is to find it easily. The checkpoint is your “shoulders”. Okay? Well then, I’ll do it first. Suuuuuuuuuuu. Suuuuuuuuuu. Yes, I did twice. I want you to watch the video carefully at this time. I’m breathing a lot, but my shoulders weren’t up at all. Everyone, make it a checkpoint. If you so, You’ll be breathing through the diaphragm 100%. Anyone can do this. Now, if you continue this about 10 times, you will calm down. Well, it ’s important from here. Stretch the diaphragm. If anything, it will be muscle training. Is that okay? Remember like this. After exhaling without breathing, let the lower abdomen further dented. I’ll show you the example. Please watch it. When I exhale, my stomach goes… Suuuuuuuuuuuuu. When you exhale, your abdomen becomes thinner. There, do not inhale, and lift it up so as to scoop out the lower abdomen. The diaphragm goes up in the first place when you exhale. You can go up further. So I think it looked like my ribs were in front. After that, I tried to hold my breath for about 5 seconds. I think everyone should be able to hold their breath for 5 seconds at first. Do it after 10 abdominal breaths and when 11th breath after exhaling. I call it “diaphragm stretch” here. If you lift the diaphragm high and stretching the diaphragm, try to hold your breath for 5 to 10 seconds. And then you can resume breathing. “After that, should I inhale?” “Can I exhale?” I always have many questions, but you don’t have to care about that. Please leave it to nature. From now on I will try it once. 3 Breathes. At the end of the 3rd breathing , I will try to stretch the diaphragm. Please take a look. I will show you my stomach. Suuuuuuuuuu. Suuuuuuuuu. Suuuuuuuuu. This was the debut of my belly. Yes,that’s all. If you breathe this 1 set, or 2 sets if you can. 10 breathing at the beginning and try one diaphragm stretch. Once you get used to this, Since 4 breaths or 5 breaths are fine, try stretching the diaphragm after that. You can do it any time. You can do it while standing. Now, it looks like this. (Yes, thank you very much. I was surprised your stomach was scooped very deeply. Amazing!) You can do the same if you get used to this, but it doesn’t have to be. please do not worry. I’m very well trained. (So within the range you can do?) That’s right. Yes. (It ’s important to make a “SU” sound and exhale, right?) Yes. Actually, you can use more muscles. Please remember this as it is. It will come out in various ways later. You will be able to combine this breathing with other exercises infinitely. Rule No.1. Exhale with “SU”. (OK, are there any other caveats?) Do not do this when your stomach is full. You never do it, otherwise you will feel sick . If you ’re lightly hungry, it’s very good. Then after wakening, It ’s really nice. (OK. I have been doing this breathing after you taught me this. In my case, my back pain has been cured. Is there such an effect? ) Of course yes! There are a lot of people who say that back pain has improved. Actually, I am taking the data. There are quite a few examples, so I will add them later. Please check my blog. (Okay, so I would like to continue to improve my back pain) Yes, please keep it on. (Thank you again) Yes, thank you.