Breathe Better, Stretch Better

Table of Contents

1. Narratives

2. Movement of the Day

3. Stretch With Me

4. Weekly Challenge

5. Myth-Busting

6. Myth-Busting

Narratives
Breathe Better, Stretch Better

Quick note, I make free follow-along stretch videos for you here!

How to Breathe, Actually

Most people breathe shallow (up into their chest) when they stretch.
But here’s the thing: deep belly breathing changes everything.

When you breathe deeply into your belly, it:

• Signals safety to your nervous system.
  

• Activates your “rest and relax” mode (parasympathetic system).
  

• Helps your muscles let go.

I prefer to breathe in through my nose and out through my mouth. But honestly, if you can’t breathe through your nose… just breathe, please.

Here’s how to try it during your next stretch:

1. Inhale through your nose for 4 seconds.
   

2. Exhale slowly for 6-8 seconds.
   

3. As you exhale, imagine your body melting deeper into the stretch.
   

4. Repeat until the set is done.

You’ll be amazed at how much further you can go with just this one tweak.

And there’s another perk: the stretch feels shorter.
When you’re new (or hyper-focused on the discomfort), even 15 seconds feels like an eternity.

However, if you realize that 30 seconds is equivalent to 2-3 slow breaths…

Suddenly, time flies.

Bonus tip: I’ve got a quick video on rib basket breathing. It’s easy to do, feels great on your ribs, and can help you move and breathe better.

Stay Flexy,

David

Ready to keep the momentum going?

Scroll down to check out today’s challenge and see how you do!

Support The Stretch

Please take a look at my complete flexibility plan. If interested, reply “stretch” for a surprise.

Movement of the Day
QL Stretch

The QL Stretch targets the side lower back (Quadratus Lumborum) to ease tension and improve mobility.

Watch the demo here.

How to Do It:
Stand beside a wall, pole, or doorway. Cross the inside leg in front, reach your top arm overhead, and lean toward the wall. Hold 15-30 seconds per side.

Tips:

• Keep your top arm in contact with the wall.

• Breathe deeply and avoid twisting.

• Focus on stretching the lower back on the leaning side.

Many of these exercises are featured in my 12-week flexibility program.

Stretch with Me
Your Back Deserves This

This routine is designed to keep your spine happy, healthy, and ready for anything. Subscribe to @WorkoutsbyDavid for more follow-along videos!

YOUR VOICE MATTERS
The STRETCH Podcast

We’re exploring the idea of turning each newsletter edition into a podcast episode. Let us know what you think by voting below. Thanks!

Today’s Challenge
Wall Sit for Time

Stand with your back against a wall, slide down until your knees are bent at 90° (like you’re sitting in a chair), and hold as long as you can.

Time yourself and reply with your score to see how you compare with the rest of THE STRETCH crew.

Check out last week’s challenge here.

Myth-Busting
Myth: You need to stretch every day or you’ll lose it.

While the temporary flexibility boost from a stretch fades within an hour, the long-term benefits of consistent stretching can last for years even without constant upkeep.

Thanks For Reading
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