Name: Playbook - Sauna Papi - 15 Minute Sauna Session - Reset & Relax
Uploaded: 2023-02-01T22:46:17.601Z
Duration: 15 min
Description: 15 Minute Sauna Session - Reset & Relax

Here the Sauna Papi & Harrison guide you through a sauna session for a physical & mental reset. Instead of just going to sit in the sauna and getting out when you want to, apply simple relaxation techniques, work on your lower body breathing muscles, dial up some breathing exercises and put intention on all of the benefits of the sauna session to help you truly reset from the craziness of modern day society.

Reset & Relaxation Session Flow:

Relaxation Techniques
    - Jaw Release
    - Face massage for sinus to open nasal airways

Diaphgramatic Breathing
    - using primary breathing muscles in lower 
       body
    - Placing hands on low rib cage
    - Taking slow deep nasal inhales
    - Inhales the belly and ribs expand horizontally
    - Exhales the belly and ribs contract horizontally

Breathing Protocols

1. Triangle Breathing Pattern
    - Inhale, exhale and then hold on empty
    - Goal is 5 sec inhale, 5 sec exhale and then 5 
        sec (or longer) hold
2. Box Breathing Pattern
    - 5 count inhale, 5 count hold on full, 5 count 
       exhale, 5 count hold on empty
3.  Box Breathing with Extended Exhale
    - 5 count inhale, 5 count hold, 10 second exhale, 
       5 count hold
    - The extended exhale is going to calm your nervous system, but it might be difficult the first few rounds so focus on the mechanics of the exhale and staying clam.

15 Minute Sauna Session - Reset & Relax

Sauna Education - The Holy Trinity of Sauna

5 Minute Sauna Meditation - Detox The Thoughts

8 Min Sauna Starter - Box Breathing Protocol

10 Minute Sauna Session - Box Breathing (W/ Papi Stick)

15 Minute Sauna Session - Breath & Mindset

3 Minute Sauna Finisher - Mindset & Mantra's

5 Minute Sauna Finisher - Final Push

5 Min Sauna Finisher Meditation  - In The Heat

6 Minute Sauna Finisher - Movement & Breath Control

15 Minute Sauna Session - Reset & Relax

More workouts from Sauna Papi