30 Day Invert: Day 13

Duration: 00:26:17

Today is your third invert class and you'll be working on breath and controlled momentum timing again. Don't forget you can take notes right here on the website! These are private and you'll find a list of your notes on your profile.

Pro tip: I covered this in my beginner take off program but I feel it bears repeating. Breathing while learning a new skill, lifting weights, or moving our bodies is challenging to remember. However, once you become aware of holding your breath, you can work towards developing a habit of exhaling during exertion and inhaling with intention during recovery. You'll soon discover you have more power and you'll fatigue much slower than when you hold your breath!

If you're female, to help prevent vaginal farts (queefing), vaginal prolapse as you age, and incontinence issues during pregnancy and after giving birth. In addition to breathing out (exhaling) on exertion, you should also practice "pulling" up by engaging the muscles of the vagina. Bearing down by "pushing down" as if to take a poo isn't healthy body mechanics and can lead to prolapse. A condition where the pelvic floor muscles and connective tissues weaken, causing pelvic organs like the bladder, uterus, or rectum to drop down into the vaginal canal. I wish this on no one!

Take time off the pole to practice breathing with your vaginal muscles in sync with exhalation.

Mantra: I can release the stories of my mind to free my body

Tips: As mentioned above, in pole dance or anytime you exert yourself, like when inverting, you want to exhale; don't hold your breath. It's also helpful to inhale through the nose and exhale with an audible hhhhhhh or shhh as you lift your body or exert force with your body. Along with an exhale, contracting the muscles of the vagina and focusing on lifting or pulling up as you exhale will provide more power and help reduce the risk of prolapse among other things. Relax back to normal when you inhale.

Question: Do you find you often hold your breath when learning a new skill?

Homework: How did focusing on your breath feel? Good, stressful, dizzying? Did any fearful thoughts or "stories" pop up when you wanted to relax? If so, write down what they are to gain some insight. You don't need to overanalyze or try to fix anything, just get the thoughts out on paper.