6 Inside-Out Warm-Ups,  The BreathingRx Way

Exercises for you to improve your Daily Practice

Find Your Breath:  The Organic Breathing Exercise:  Become Aware!

1. Lie down with pillows under your knees and rolled towel under your head or neck.
2. Place one hand on you lower abdomen and one on your upper chest making sure that both are completely relaxed.
3. Leave your mouth open letting air flow freely in and out through mouth and nose.
4. Let your breath settle into the most organic rhythm.
5. Take note of how your body moves when your breath is settled.

Connect Your Vocal Cords:  Diaphragm Target Training

1. Lie down with pillows under your head and knees – placing one hand on your lower abdomen and one hand on your upper chest.   Make sure that your chest and abdomen are completely relaxed.
2. Breathe through your open mouth – 10-20 breaths and notice that there is no tension in chest and abdomen restricting your organic breathing pattern.
3. For 5 breaths, use your exhale to passively produce a “la la la” sound.
4. Do the exercise again, breathe for 10-20, and la la la for 5-10.  Then, get out of bed and go to work!

Free Your Articulators:  Jaw Traction and Tongue Thrust and Lip Trill release exercise

Jaw Traction:
​Repeat 3 times with 2 minute breaks (light chewing) in between

1. Sit or stand with balanced body alignment in front of a mirror
2. Hook the pads of your thumbs behind your jaw and under your ears
3. Rest your hands on your cheeks
4. Open your mouth so your teeth are one inch apart
5. Keep your mouth open and push your lower jaw straight forward as far as you can comfortably
6. Keep your mouth open one inch still and pull your jaw straight forward further, using your thumbs
7. Hold the traction for 45 seconds until it feels comfortable

Tongue Thrusts

1. Sit or stand with balanced body alignment in front of a mirror
2. Envision your tongue at the back of your throat
3. Thrust your tongue forward from the place that you have envisioned
4. Hold it for three seconds and release
5. Thrust harder for 3 seconds and release
6. Thrust it one more time even harder, and release

When you get an impulse to cough or your jaw wants to lock up before the 3 repetitions, you have completed this exercise

Lip Trills

1. Let your lips touch lightly
2. Breath out through your lips --- saying an elongated bbbbbbbb
3. Vary the pitch sliding it up and down
4. Practice until you can keep the lips with a consistent buzz throughout the pitch variation

      Standing Now – putting it on it’s feet --- the baby is walking

Getting Vertical:  Balance and Body Release Practice
Stand up with your feet shoulder width apart from front to back and side to side

1. Bend your knees slightly letting your bum drop to follow the motion
2. Bend your upper body forward slightly from the hips
3. Round your shoulders forward slightly and let your back round to follow the motion
4. Keep your head steady --- not forward or back.    

Movement Exercises:  Body Release and Diaphragm Freedom

1. Still Standing in your balanced orientation, wiggle your ribs side to side (loosens back and frees diaphragm).
2. Slightly bend your knees and use the movement of the bent knees to help release pelvis and abdomen
3. Soften your upper chest so it releases down
4. Let your head rock back slightly to open your throat
5. Sing and experience your new found joy

Put it Together:  Vocal-eases

1. HUMMS

1. Vocal Focus;  let the inside of your lips touch gently
2. Spastic Rabbit;  move your upper cheeks up intermittently
3. Hum using random pitches, middle, low and then high voice

1. UGLY AAAHHHS
2. Relax your throat and let your mouth widen
3. Say the ugliest AHHHH that you can yet make sure that your throat is relaxed while doing it

Steven Flam has perfected the training of your diaphragm for vocal power.
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