ТТК 4 ПОТОК 1 МОДУЛЬ 4 ЗАНЯТИЕ Стопы, камешки, Грудной отдел

Introduction

This tutorial provides a step-by-step guide based on the video "ТТК 4 ПОТОК 1 МОДУЛЬ 4 ЗАНЯТИЕ Стопы, камешки, Грудной отдел" by Вадим Журомский. The focus is on grounding techniques, practices for feet, and chest breathing exercises aimed at enhancing body awareness and relaxation. Whether you are looking to improve physical well-being or explore new breathing techniques, this guide will help you follow along effectively.

Step 1: Grounding Techniques for Feet

• Understanding Grounding: Grounding involves connecting with the earth, which can improve physical and mental well-being.
• Foot Exercises:
  • Start by standing barefoot on a stable surface.
  • Focus on your feet, feeling the texture of the ground.
  • Perform the following exercises:
    • Burning Points Practice:
      • Identify pressure points on the soles of your feet.
      • Gently massage or press these points for about 10-15 minutes.
    • Ball Grip Exercise:
      • Use a small ball (like a tennis ball).
      • Place it under your foot and roll it to stimulate the arch and toes.
      • Hold the ball with your toes for a few seconds to enhance grip strength.

Step 2: Moving Beyond Comfort Zones

• Surrendering to Movement:
  • Engage in gentle movements that may feel strange but are beneficial.
  • Focus on fluid, natural motions to enhance body awareness.
• Sharing Experience:
  • After completing the movements, share your feelings with a partner or group.
  • Discuss any sensations or emotions you encountered during the exercises.

Step 3: Understanding the Nervous System

• Theoretical Overview:
  • Learn about how grounding and breathing exercises affect the nervous system.
  • Recognize symptoms of stress and how these practices can alleviate them.
• Practical Application:
  • Integrate grounding exercises into your daily routine to help manage stress.

Step 4: Chest Breathing Techniques

• Lounovskoye Breathing:
  • This technique focuses on expanding the chest and improving lung capacity.
• Instructions:
  • Sit comfortably with your back straight.
  • Inhale deeply through your nose, allowing your chest to expand fully.
  • Hold for a moment, then exhale slowly through your mouth.
  • Repeat this for several minutes, focusing on the movement of your chest.
• Follow-up Sharing:
  • After practicing, share your experiences with others to enhance understanding and retention.

Conclusion

Incorporating grounding techniques for your feet and practicing Lounovskoye breathing can significantly enhance your physical and mental well-being. Remember to engage in these practices regularly, share your experiences with others, and stay aware of how your body responds. Consider exploring additional resources or classes to deepen your understanding and skills in these areas.