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Example intentions could be to make sure you\\u2019re breathing during stressful moments or to savor your rest periods by being fully present in your breath. If you only have 30 minutes, position your workout accordingly and set the intention clearly. Revisit that intention regularly throughout your workout.<\\/p><p>Take a moment before you begin to check in with your body through breathwork. Focus on your inhale and see where the breath moves easily in your body. \\u201cAre you tensing in certain areas?\\u201d asks Tory. \\u201cThen you might be tight there. Pay attention to what your body is telling you and apply that to your workout.\\u201d If you want to improve mental health, it begins with paying attention.<\\/p>","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"},{"id":"213c74f","elType":"widget","settings":{"title":"During: Use Your Breath as a Guide","header_size":"h3","typography_typography":"custom","typography_text_transform":"none","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false},"_margin_tablet":{"unit":"em","top":"","right":"","bottom":"","left":"","isLinked":false},"_margin_mobile":{"unit":"px","top":"0","right":"0","bottom":"20","left":"0","isLinked":false}},"elements":[],"widgetType":"heading"},{"id":"3580291","elType":"widget","settings":{"editor":"<p>Be aware of your breath as you exercise. If your inhales and exhales shorten and quicken, that is a response to the work your body is doing. \\u201cIf you\\u2019re bracing or holding your breath, you may be overexerting yourself,\\u201d says Tory. Using your breath correctly will reduce stress, help guide your workout and improve mental health.<\\/p><p>If you\\u2019re working out with a partner, you can use the you-go-I-go technique.<\\/p><p>\\u201cAs your partner exercises, you can recover with intentional breathing, slowing down your heart rate. With partner exercises, synchronize your movements and your breaths,\\u201d Tory. \\u201cThis will accentuate and strengthen the emotional connection between you.\\u201d<\\/p>","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"},{"id":"cc716bb","elType":"widget","settings":{"title":"After: Recover with Rhythmic Breathing ","header_size":"h3","typography_typography":"custom","typography_text_transform":"none","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false},"_margin_tablet":{"unit":"em","top":"","right":"","bottom":"","left":"","isLinked":false},"_margin_mobile":{"unit":"px","top":"0","right":"0","bottom":"20","left":"0","isLinked":false}},"elements":[],"widgetType":"heading"},{"id":"d4143a5","elType":"widget","settings":{"editor":"<p>Speed up recovery by incorporating breathing exercises with your stretching routine. \\u201cFocus on the areas that you stressed during the workout,\\u201d says Tory, \\u201cBreathe into the stretch and open up that tissue.\\u201d<\\/p><p>The goal is to get to a relaxed state, returning to rhythmic nasal breathing as soon as possible. By sealing your lips and focusing on breathing through your nostrils, your body will get the cue to relax through the rhythm of repetition.<\\/p>","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"},{"id":"ec0cd9e","elType":"widget","settings":{"youtube_url":"https:\\/\\/www.youtube.com\\/watch?v=TFO9hBtLVec&feature=emb_logo","vimeo_url":"https:\\/\\/vimeo.com\\/235215203","dailymotion_url":"https:\\/\\/www.dailymotion.com\\/video\\/x6tqhqb","mute":"yes","image_overlay":{"id":5835,"url":"https:\\/\\/librafitnessclub.com\\/wp-content\\/uploads\\/2021\\/02\\/placeholder.png"},"_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"video"},{"id":"f040059","elType":"widget","settings":{"editor":"<p>Consistency is more important than perfection. If you want to improve mental health, you don\\u2019t have to make drastic changes to your entire routine, just start incorporating mindfulness and breathwork into your existing routine.\\u00a0<\\/p>","_margin":{"unit":"px","top":"0","right":"0","bottom":"40","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4d27f30","elType":"section","settings":{"content_width":{"unit":"px","size":620,"sizes":[]},"margin":{"unit":"px","top":"0","right":0,"bottom":"40","left":0,"isLinked":false},"padding":{"unit":"em","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"padding_tablet":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"padding_mobile":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false},"gap":"no"},"elements":[{"id":"4fd10a7","elType":"column","settings":{"_column_size":100,"_inline_size":null,"padding_tablet":{"unit":"em","top":"","right":"","bottom":"","left":"","isLinked":true},"padding_mobile":{"unit":"em","top":"","right":"","bottom":"","left":"","isLinked":true},"space_between_widgets":0,"__globals__":{"color_link_hover":"globals\\/colors?id=vamtam_accent_1"}},"elements":[{"id":"f90d0df","elType":"widget","settings":{"title":"\\u201c","title_color":"#D6FB00","typography_typography":"custom","typography_font_family":"Kanit","typography_font_size":{"unit":"px","size":120,"sizes":[]},"typography_font_weight":"600","typography_text_transform":"uppercase","typography_line_height":{"unit":"em","size":0.5300000000000000266453525910037569701671600341796875,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"-30","left":"0","isLinked":false},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"__globals__":{"title_color":"globals\\/colors?id=vamtam_accent_1","typography_typography":""}},"elements":[],"widgetType":"heading"},{"id":"65d50ba","elType":"widget","settings":{"blockquote_skin":"clean","blockquote_content":"The smaller the change, the more sustainable it will be. 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