Fill Your Gym Bag With These 6 Essential Items

In the quest for whole-body wellness, we consider things like movement, strength, and endurance, as well as the mind-body connection. The perfect way to connect mental and physical wellness? It’s something we do so naturally that it doesn’t require a second thought—breathing. 

This guide will provide you with an on-the-go toolbox for breathwork, so the next time you’re stressed or overwhelmed, you’ll have the perfect breathing exercise to help you move through it. 

Discover more tools and resources for overall wellness by downloading the free PF App.

What Are Breathing Exercises?

For millennia, breathing techniques have helped manage anxiety and stress and provided a sense of calm and clarity. 

“Breathwork,” or breathing exercises, are controlled breathing techniques that target the mind-body connection. Breathwork, practiced in yoga and meditation techniques, continues to be used for stress management centuries later. Modern science now explains that specific breathing patterns activate the parasympathetic nervous system, responsible for the “rest and digest” state. Breathing exercises activate this state to slow the heart rate, lower blood pressure, and diminish the physical symptoms of stress.

How Does Breathwork Help with Anxiety?

Have you ever been so stressed you felt like your heart would beat out of your chest? This “fight or flight” response means your body is on high alert, but not always for good reason. Breathing exercises can counteract this response, calming the parasympathetic nervous system and inducing a calmer state. 

Breathing techniques improve focus, increase emotional resilience, and enhance physical health. Whether you’re managing a stressful day or seeking relaxation before bed, breathwork provides a natural and accessible solution.

5 Breathing Techniques to Calm Your Mind

Breathing exercises offer a range of options to meet different needs. Here’s a look at five powerful techniques:

1. 4-7-8 Breathing

4-7-8 Breathing is a simple technique to relax you, whether for general stress management or just marshaling anxious thoughts before bed. 

Step-by-Step Guide:

• Inhale through your nose and count to four

• Hold your breath and count to seven

• Slowly and fully exhale through your mouth for eight counts

• Repeat for ten deep breaths, 3-5 minutes, or as needed

This method helps slow down the heart rate and promotes a sense of deep relaxation. People report its benefits for falling asleep or easing high-stress moments.

2. Pursed Lip Breathing

Designed to slow down breathing and release trapped air from the lungs, pursed lip breathing is effective for relaxation and reducing anxiety.

Step-by-Step Guide:

• Slowly inhale through your nose for two counts

• Purse your lips (like you’re preparing to whistle) and exhale for four counts

• Repeat for ten deep breaths, 3-5 minutes, or as needed

Along with inducing calm in the mind and reducing stress, this exercise slows down breathing and helps release trapped air in the lungs, making it particularly helpful for those with respiratory issues. 

3. Alternate Nostril Breathing (Nadi Shodhana)

This yoga-inspired technique helps balance energy, calm the mind, and improve focus.

Step-by-Step Guide:

• Close your right nostril with your thumb and inhale through the left nostril

• Press your ring finger or pinkie to your left nostril and release your right nostril

  • Exhale through your right nostril

• Inhale through the right nostril

  • Close it with your thumb

  • Exhale through the left

• Repeat for ten deep breaths, 3-5 minutes, or as needed

A great exercise for reducing mental fatigue and anxiety, this technique balances energy, enhances focus, and calms the nervous system. 

4. Resonant Breathing (Coherent Breathing)

Resonant breathing is about creating a consistent rhythm that balances the heart rate and promotes emotional stability.

Step-by-Step Guide:

• Inhale for five seconds

• Exhale for five seconds

  • Pro Tip: Keep your breathing smooth and even

• Repeat for ten deep breaths, 3-5 minutes, or as needed

This technique provides a sense of calm and improves the relationship between the heart and mind. It balances the body, reducing anxiety so you can live your best life! 

5. Progressive Muscle Relaxation with Breathing

This technique combines breathwork with muscle tension and release, ideal for reducing physical and mental stress.

Step-by-Step Guide:

• Inhale and take a deep breath

  • Tense a muscle group (like your shoulders or arms) as you inhale

• Release the tension as you slowly exhale

• Move through major muscle groups, tensing with each inhale and releasing with each exhale

• Repeat for ten deep breaths, 3-5 minutes, or as needed

This practice helps with body awareness and releases physical tension associated with anxiety, promoting overall relaxation and mental clarity.

Diaphragmatic Breathing: How It Works for Stress Relief

Your diaphragm is a large, dome-shaped muscle at the base of the lungs. Diaphragmatic breathing (also called “belly breathing” or “deep breathing”) utilizes the diaphragm for a more intense breath. Shallow chest breathing, which is the kind of breathing we mainly do day-to-day, only partially fills the lungs. 

Diaphragmatic breathing fully expands the lower lungs and promotes a deeper relaxation within the body by highly triggering the parasympathetic nervous system and reducing stress. Practicing this type of breathing can enhance oxygen exchange, lower heart rate, and improve focus. It’s particularly beneficial in managing stress, increasing lung capacity, and supporting whole-body wellness.

The Benefits of Breathing Exercises for Reducing Stress

Breathing exercises aren’t just for momentary relief. Breathing techniques and breathwork offer lasting benefits for both physical and mental health for all ages. Regular breathwork can significantly reduce stress levels and improve mood. 

Incorporating breathing exercises for anxiety into your daily routine can lower blood pressure, improve sleep quality, and create a more balanced mental state. For only a few minutes a day, you are making a long-term investment in your well-being for a calmer mind and body.

How to Incorporate Breathing Exercises Into Your Routine

Making breathing exercises a part of your daily routine doesn’t have to be complicated, but there are key things you want to consider:

• Frequency and Timing: Daily practice of one or more techniques for even five minutes daily can make a noticeable difference. Including breathwork in your morning routine can help you feel calmer throughout the day. 

• Integration with Daily Life: During stressful moments like prepping for a meeting, commuting during rush hour, or the gym (which is physically stressful!), breathing exercises can be used for anxiety. Consider breathwork like a portable tool for grounding yourself wherever you are, and supplement this by joining supportive communities!

• Tips for Practicing in the Gym: Controlled breathing enhances stability and endurance during workouts. The techniques described above, like resonant breathing, can calm your mind between sets and help regulate breathing during high-intensity exercises, where breathing can be forgotten. If going to the gym is a stressful experience, find a gym with flexible hours to work with your schedule. 

Embrace the Power of Breath

Breathwork is an accessible and powerful tool that’s scientifically proven to support mental calmness, physical wellness, and overall fitness. Breathing exercises, when practiced consistently for even five minutes daily, can transform mental clarity, elevate a fitness routine, and provide a healthy habit to help manage stress. 

Start small, stick with it, and let breathwork become a cornerstone of your wellness journey. Remember, the power of calm is just a breath away. Find more breathing exercises for free on the PF App.

The biceps aren’t all that’s in the arms’ arsenal! Every well-rounded fitness routine includes tricep exercises. Just because many neglect this critical muscle in favor of the biceps doesn’t mean they don’t deserve some love, too! 

Training the triceps helps with arm strength, definition, and upper-body stability. A great way to train this muscle is with classic dumbbells! The easy-to-use weights' versatility makes them great for beginners and pro-lifters alike. 

Plus, the exercises in this guide are perfect whether you’re at home or your local gym, where you can find support and expert guidance if needed. 

What are Triceps? 

To target the triceps, you must first understand them. The triceps, or triceps brachii, are the muscles located on the back of the upper arm. The muscle is made up of three distinct “heads” called the long, lateral, and medial. So your upper arm is actually two-thirds tricep! 

The triceps are crucial to movements like pushing and pressing, as well as responsible for extending the elbow joint. A variety of exercises will help build tricep strength, stabilizing the shoulder joint while reducing the risk of injury in daily activities and workouts. It’s a win-win!

Why Focus on Tricep Strength?

Developing strong triceps isn’t just about flexing those guns. The triceps are highly functional in daily activities, so training these muscles adds strength and upper-body power, enhances joint stability, and supports the rest of the body to perform better in general daily life. 

Since the tricep is responsible for bending the elbow joint, any pushing or pulling motion is more accessible and less stressful on the body with stronger triceps. Strong triceps also allow for greater functional strength, translating to more manageable everyday tasks, from lifting objects overhead to pushing open heavy doors. Focusing on tricep strength will give you a stronger upper body to handle fitness and day-to-day challenges.

Best Dumbbell Tricep Exercises for Beginners

Unpack the following dumbbell exercises below that specifically target those tricky triceps. Beginners and experts alike should focus on form, technique, and gradual strength development.

1. Close-Grip Dumbbell Press

This exercise targets the triceps while engaging the chest and shoulders. It strengthens the inner triceps while defining your upper arms and chest. 

• Lie flat on a bench with a dumbbell in each hand.

• Hold the weights close together at chest level.

• Keep your palms facing each other and press the weights upwards. 

• Make sure your elbows stay tucked close to your body. 

• Pause briefly at the top and slowly lower the weights back down.

2. Dumbbell Skull Crusher

The Skull Crusher isolates the triceps. Feel the burn as your triceps are challenged through a full range of motion and grow your muscles. 

• Lie on a bench or floor.

• Hold the dumbbells directly above you. 

• Lower the weights to your forehead by slowly bending your elbows.

• Keep your upper arms stable–if you’re quivering, lower the weight.

• When the dumbbells are at a comfortable point near your forehead, go back to starting position.

3. Dumbbell Floor Press

Since the floor press restricts the range of motion, this is an excellent exercise for beginners who still manage to target the triceps. With little shoulder engagement, your triceps are isolated, and you build functional strength. 

• Lie flat on the floor with a dumbbell in each hand.

• Keep your elbows resting on the floor.

• Press the weights straight up. Make sure your elbows are slightly tucked.

• Lower the weights back down until your elbows touch the floor.

• Repeat.

4. Triceps Kickback

Like the floor press, this exercise also isolates the triceps for muscle definition and endurance. 

• Stand with knees slightly bent and back straight.

• Hold dumbbells by your sides with palms facing inward.

• Hinge at the hips and extend your arms backward until fully extended.

• Squeeze the triceps at the top before returning to the starting position.

5. Dumbbell Triceps Kickback (Alternative)

In any workout routine, it’s essential to include alternate methods to increase motivation and offer variety to keep life spicy. (Pssst…if you are struggling with motivation, here’s a little gymspiration.) 

Plus, you can't target different areas of the muscle for further development. This kickback variation can include different grip positions (like a pronated or supinated grip) or a different stance (possibly a staggered stance or kneeling position) to add intensity and variety.

6. Dumbbell Triceps Extension

The Dumbbell Tricep Extension builds upper body balance and strength, promoting shoulder stability and core engagement. To give it a try, you’ll:

• Sit or stand with a single dumbbell held overhead using both hands. 

• Lower the weight behind your head by bending at the elbows.

• Extend your arms to return to the starting position.

7. Overhead Dumbbell Tricep Extension

Much like #5, this variation engages the core while still strengthening those triceps. First, you’ll:

• Sit or stand with your core engaged.

• Hold a dumbbell overhead.

• Lower it behind your head.

• Return to the starting position.

8. Dumbbell One-Arm Triceps Extension

Using one arm at a time, this tricep extension variation corrects any strength imbalances between arms and builds muscle in each tricep. 

• Hold a dumbbell in one hand with the arm extended overhead.

• Lower the weight behind your head, bending only at the elbow. 

• Return to the starting position.

9. Lying Triceps Extension

This final exercise reduces shoulder strain, allowing for controlled isolation of the triceps. It’s especially suitable for beginners looking to build stability and strength without much shoulder involvement.

• Lie on a bench with dumbbells extended toward the ceiling.

• Slowly bend at the elbows to bring the weights down.

• Extend back up to the starting position.

Tips for Dumbbell Tricep Training 

To effectively train the triceps safely, there are certain measures necessary to maximize benefits. Remember: Anything worth doing is worth doing right! 

So, keep the following in mind for worthwhile muscle training. For effective and safe tricep training, focus on controlled movements and proper form:

• Form First: Prioritize correct form over heavy weights to prevent injury and maximize muscle engagement.

• Start with Light Weights: Beginners should begin with lighter weights, allowing you to master the technique before progressing.

• Gradual Weight Increase: Once your form is perfected, increase weights incrementally for sustainable strength gains.

• Controlled Movements: Avoid using momentum; controlled, steady movements ensure your triceps work optimally.

Sample Beginner Dumbbell Tricep Workout 

Incorporate 3-4 exercises into a routine to strengthen the triceps efficiently. Muscles strengthen most effectively through exercises that function together to target certain groups. 

Here’s a quick beginner workout:

1. Close-Grip Dumbbell Press: 2-3 sets of 8-12 reps

2. Triceps Kickback: 2-3 sets of 10-12 reps

3. Dumbbell Skull Crusher: 2-3 sets of 8-12 reps

4. Overhead Dumbbell Tricep Extension: 2-3 sets of 10 reps

Take 30-45 seconds between each set to allow your muscles time to recover. And don’t forget to drink plenty of water!

Safety Tips for Working Triceps with Dumbbells

Big muscles are no good when you pull or strain yourself. We have your back for safe lifting!

• Start with Light Weights: For beginners, starting with lighter weights is crucial to mastering proper form and avoiding unnecessary strain. Using manageable weights helps build a strong foundation while reducing the risk of injury. As you progress, gradually increase the weight to safely build muscle strength and endurance.

• Maintain Proper Form: When working on tricep exercises, it’s essential to keep your elbows close to your body and avoid locking your joints, especially during extensions. Maintaining good form not only enhances muscle engagement but also prevents stress on the shoulders and elbows, reducing the chance of injury.

• Control Your Movements: Rather than swinging or using momentum, focus on slow, controlled movements. This approach ensures that your triceps stay engaged throughout each repetition, minimizing the risk of strain. Controlled movements also enhance muscle isolation, leading to more effective workouts.

• Warm Up and Stretch: Start with light cardio and dynamic stretching to prepare your muscles and joints for the workout. A thorough warm-up activates the triceps and surrounding muscles, improving flexibility and circulation, which helps prevent strain or injury during exercise.

• Avoid Overextension: With exercises like skull crushers or overhead extensions, be mindful not to lower the weights too far. Overextending can place undue stress on the elbow and shoulder joints. Limiting the range of motion to a comfortable level helps maintain joint safety while still effectively targeting the triceps.

• Listen to Your Body: Pay attention to any signs of sharp pain or discomfort, especially in your joints. Pain can indicate incorrect form or excessive weight, both of which increase the risk of injury. If you experience discomfort, stop the exercise and adjust accordingly.

• Rest Between Sets: Allow for brief rest periods between sets to prevent muscle fatigue and maintain proper form. This short recovery time lets your triceps recuperate, making each set safer and more effective.

Stronger Arms, One Dumbbell at a Time

Incorporating dumbbell tricep exercises into your fitness routine is an effective way to build both muscle strength and definition. These exercises provide a strong foundation for enhancing upper body performance and stability. 

By following a structured approach and mastering these fundamental exercises, beginners can build confidence, gain strength, and set the groundwork for continued progress in their fitness journey. Embrace these dumbbell tricep exercises, and you’ll be on your way to stronger, more defined arms!

Find more workout suggestions and routines for FREE on the PF App.

Tight hamstrings make working out a pain. They impact movement, comfort, and athletic ability. Hamstrings always seem tighter than they should be, whether you’re an athlete, a weekend warrior, or someone who spends long hours sitting at a desk. 

Explore how hamstring stretches can benefit your body and follow our guide for simple yet effective stretches to do at home or in the gym. 

How Common is Hamstring Tightness?

Hamstring tightness is very common, especially among those with sedentary lifestyles or desk jobs. Many people don’t realize that prolonged sitting can lead to shortened hamstrings, making them more prone to tightness and discomfort. This tightness often stems from muscle imbalances, such as tight hip flexors or glutes, which can pull on the hamstrings and lead to increased tension.

If your legs are stiff, aching, or burning especially in the back of your thigh, then you may be experiencing tight hamstrings. Along with the physical aches, you may have pain with specific movements like bending down or reaching forward. If you experience any of these symptoms, it’s a sign that you may benefit from regular hamstring stretching. Ignoring tightness can lead to compensatory movements, increasing the risk of injury in the lower back, hips, and knees.

Benefits of Hamstring Stretches and Flexibility

Tight hamstrings can bog down more than just your day. Hamstrings are a group of three muscles located at the back of the thigh that bend the knee and extend the hip. By stretching these muscles, you alleviate tightness and help prevent injuries in your lower back and joints. 

Having flexible hamstrings gives you a greater range of motion so you can take all life has to throw at you in stride! Whether everyday activities like bending to tie your shoes or more athletic movements like running or jumping, stretching your hamstrings will help you do all of it!

For athletic activities of any sort, you need flexible hamstrings. Having tight hamstrings negatively affects running strides and jumps while increasing the risk of straining or pulling a muscle. With regular stretching, you improve athleticism and reduce injuries. There are a lot of mobility stretches out there, so do what feels best for your body.

How to Safely Perform Hamstring Stretches

Safety is the most important part of a hamstring stretch. A great way to be safe is to move slowly and deliberately with your movements. Remember: bouncing movements can lead to injuries. Always listen to your body and stop immediately if you feel any sharp pain. Using props like yoga blocks or straps can add additional support and assistance when needed and help maintain proper posture in each stretch. 

Warming up your muscles before stretching is a great way to prevent sprains and pulls. A couple of minutes of light cardio, like walking or jogging, increases blood flow to the muscles, which makes them more receptive to the stretches. As you warm up before, cool down after with gentle movements and deep breathing to relax your muscles. 

When and How Often to Stretch Hamstrings

For the best results, stretch your hamstrings post-exercise to reduce tightness or incorporate them during warm-ups as dynamic stretches. It’s also beneficial to include hamstring stretches in your routine on rest days to maintain flexibility.

Try to hold static stretches—that is, stretches that don’t require movement—for 15 to 20 seconds and repeat two to three times. You should regularly be stretching 2-3 times a week. You may even keep a stretching journal to track your progress while staying motivated and consistent!

7 Best Hamstring Stretches for Tight Hamstrings

To maximize the benefits of hamstring stretching, try to incorporate these stretches before and after workouts. Holding each stretch for 15-30 seconds can significantly improve flexibility. Maintaining a regular stretching routine can improve your posture, reduce muscle tension, and enhance your overall well-being.

These stretches are suitable for people at any fitness level. If you are struggling, our awesome staff is there to support you! Let’s take a look:

1. Standing Hamstring Stretch

This stretch can be performed anywhere, so it’s great for people on the go. A perfect stretch to relieve tightness throughout the day! 

• Stand tall with your feet hip-width apart. Extend one leg forward, keeping it straight.

• Hinge at the hips and lean forward slightly. Reach toward your toes.

• Hold for 15-30 seconds, then switch legs. You should feel a gentle pull in your hamstrings.

2. Seated Forward Fold

This stretch improves flexibility and provides a calming effect. It helps with back pain and encourages proper alignment.

• Sit on the ground with your legs extended in front of you

• Inhale: lengthen your spine

• Exhale: Reach forward toward your toes

  • Keep your back straight and avoid rounding your shoulders

  • If you can’t reach, that’s ok—extend as far as comfortable

• Hold for 15-30 seconds

• Breathe deeply and relax into the stretch

3. Lying Hamstring Stretch with a Strap

This is a highly effective, deep hamstring stretch for those with limited flexibility. As you improve your flexibility, you should be able to increase your flexibility.  

• Lie on your back and loop a strap or towel over one foot. 

• Keep your other leg extended on the ground. 

• Lift the leg with the strap toward the ceiling, keeping it straight. 

4. Dynamic Hamstring Stretch (Leg Swings)

This helps you warm up before physical activities, and it enhances your range of motion. All things that can lead to improved performance in workouts! 

• Stand tall.

• Gently swing one leg forward and backward, keeping movements controlled.  

• 10-15 swings on each leg. 

5. Supine Hamstring Stretch

Enjoy this relaxing, floor-based stretch to improve flexibility gradually. If you want a deeper stretch, feel free to use a strap—available at all PF locations!

• Start on your back. 

• Extend one leg upward and hold it in place with both hands—if possible—while keeping the other leg extended on the ground. 

• Hold for 15-30 seconds. Take deep breaths.

6. Pigeon Pose for Hamstrings (Seated Glute Stretch)

Pigeon Pose is a yoga-inspired stretch for the hamstrings while loosening the glutes and hip flexors. 

• Begin in a tabletop position on all fours.

• Bring one knee forward and place it behind your wrist, keeping the foot angled to the opposite hip.

• Extend the other leg straight back.

• Lean forward gently, resting your chest on your front leg. Hold for 15-30 seconds, then switch sides.

7. Downward Dog Hamstring Stretch

Another staple in yoga practices is that this stretch engages not only your hamstring and calves but also your upper body. 

• Start in a downward dog position, keeping hands shoulder-width apart and feet hip-width apart.

• Press heels toward the ground while lifting your hips toward the ceiling.

• Focus on lengthening your spine and relaxing your head between your arms.

• Hold the position for 15-30 seconds.

Unlock Your Flexibility

Tight hamstrings can be a source of discomfort and limitation in daily activities and athletic performance. Incorporating these effective hamstring stretches into your routine can help alleviate tightness, improve flexibility, and enhance your overall physical well-being. Remember, the journey to flexibility takes time and consistency, so be patient with yourself and celebrate your progress along the way.

Get started now for free on the PF App.