Breath and movement are not only crucial elements of a healthy lifestyle, they are crucial to each other. There are many different types of breaths, different movements, and different stages. During my 20 years as a trainer, I developed a checklist to follow to align your breath with movement and the different stages of your day.

The 7 gears (checklist) are:
- Ready: Super oxygenation, upregulation - you're priming the pump. This helps get you ready to tackle that workout, prepare for your morning or just prepare you for the unknown.

- Steady: The ocean breath/yogic breath. Use this breath to seal your intention or purpose with the perfect breath. Also, this is bringing about your calm when you feel your "head movie" take a negative turn or derail a bit.

- Flow: Creative movement with a synced breath. There isn't a regimen. This is creative breath play and awareness. Find the soft body full breath as you explore the movement your body needs.

- Go: This is learning to use your breath as a pressure gauge. Learn to release the tension created for movement into a soft body.

- Slow: The downshift. Going from a higher gear, more intense movement, back to a connected and steady breath. Great in times of discomfort, stress, in between sets or exercises, or when you just need to slow down.

- Low: We don't feel up all the time. There are days when you and your body feel low. That's alright. Don't force anything, but don't disconnect from your breath either. Align your posture and use your breath to train the muscles for intrabdominal pressure from the pelvic floor up and 360 degrees.

- Grow: Turning your breath on at the end of workout or right before sleep. We have a tendency to switch off in these moments when these are the moments we can experience real growth. Maintain a conscious, intentional breath.

Find your breath.