Name: Playbook - Sauna Papi - 3 Min Papi Stick Protocol - Step Up Breathwork
Uploaded: 2023-02-04T15:26:53.482Z
Duration: 3 min
Description: 3 Min Papi Stick Protocol - Step Up Breathwork

Step-up Breathwork - using the papi stick you will make your way up and down the ladder using  step-up breaths where you pause multiple times during each inhale and exhale.

Objectives: 
- Increase lung capacity (inhales)
- Strengthen primary breathing muscles i.e. diaphgram, pelvic floor (exhales)
- Stress response skills from pushing your inhales/exhales and staying calm

Technique
- Get into a formal seated position 
- Relax your neck & shoulders
- Focus on lower body breathing 

Protocol
- INHALES - Work on taking partial inhales and continuing to step up the ladder with more inhales until you feel like you are completely full and then try to take another inhale
- TRANSITION - When you get to the top of the breath (expanding your lung capacity) then plug your tongue before you start your exhale
- EXHALE - Exhale work on making your way back down the ladder and stopping your exhale every 20% or so, once you get to the bottom, try to push out a little more air (working on your primary breathing muscles and your stress response with these extended exhales)
- TRANSITION - plug tongue, relax next & shoulders, and then get back into your next step up inhale working your way up the ladder

**As you progress through the ladders, work to increase your inhales a little more and extend your exhales even further as this will show you how you can increase your lung capacity and develop stronger breathing muscles while clearing your mind and grounding yourself.

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That was no joke- “a little panicky” :) for sure, but definitely started to make friends with that feeling as it progressed.  Excited to spend more time with this one!

3 Min Papi Stick Protocol - Step Up Breathwork

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