Your Thursday assignment begins the day with a Core Posture, brings you through a second time your Breathography Core routine, and finishes the day with a pre-bed mobility. Bringing the heart-rate down a couple days a week is important for recovery, while continuing to work on your core and posture strength is a key component of the Hypoxix Method!

1. Morning Core + Posture (try to complete this early in the morning before coffee and work. It only takes 3 minutes and has profound effects on your nervous system and posture for the whole day!)

2. BREATHING CORE ROUTINE - each week we progress the Breathography with your weekly core routine

3. PRE-BED MOBILITY [enhance your deep sleep before bed!] Even if you do not have time for the full routine, completing just a 15 minute portion will enhance your mobility and your sleep.

Join our Facebook community and post pictures of your progress through this week!

SPECIAL NOTE ON BREATH: If you are NOT advanced in the Breathography levels, but are advanced in the movement with the Nostrand series, please move to LOW NASAL breathing during the time that I say retain the breath in these videos. Simply keeping the Ab-Ribbon loose with deep core muscles highly engaged during this period of time will continue to increase your CO2 Tolerance and condition your deep core muscles. You only add the Breath Retentions for increased challenge on your deep core, oxygen efficiency, and CO2 Tolerance when you are able to perform it with the following rules:

1. your face stays relaxed
2. your movement quality does not suffer
3. you are able to move to fairly quiet nasal breathing quickly after the retention [between 5-15 seconds].

If you are ready for this added "end of breath" progressions, WONDERFUL, as there are so many benefits! If not, keep it simple, and meet yourself where you are at. We want to stress the body just enough for adaptations, minimum effective dose and nothing more!