In this short YouTube warm‑up video, master martial‑arts and self‑defense instructor Theresa Byrne leads viewers through a simple, at‑home movement routine designed to counter the chest tightness and breathing difficulties many are experiencing during the COVID‑19 pandemic. Although she stresses she is not a medical professional, Theresa frames the session as a way to reclaim personal power and mental resilience amid widespread fear. She acknowledges feeling unwell herself—dizzy and coughing—but emphasizes the importance of moving even when sick. The routine combines light boxing punches, side‑to‑side bob‑and‑weave, Muay‑Thai‑style knee lifts, and repeated chest‑opening stretches, all synchronized with deep breathing cues. Throughout, she interweaves motivational messages about empowerment, the value of deep breaths for pulmonary health, and suggestions for alternative calming activities like puzzles or coloring. The video is intended for anyone confined to home or office spaces, requiring no equipment, and aims to improve breathing, reduce chest constriction, and boost morale.
Chapters
Hi, my name is Theresa and I am a master instructor of martial arts. I'm also a self-defense instructor. I am not a doctor, nor will I ever play one on TV, but I am all about teaching people how to own their power and how to take back their power from whatever is taking it away. And right now there's a lot of panic and fear happening, and there's also a lot of things attacking our chest. So if you have been affected by the virus, It does hurt, and it does constrict your chest. Part of the reason that I want to start doing— I've started doing these videos is a way to give back. Now, I am not 100% today. I spent all day yesterday in bed because I was really dizzy, but I know that I need to move it. Forgive me if I start coughing. Forgive me if I start— You know. Sneezing, whatever, but we've got to move it, move it. So if you want to join me, simple moves, light boxing moves. So we'll start just simply bringing it across your body. I'm already out of breath, folk, but here's the thing. We know we think we want to rest. However, resting is not necessarily what's best for our bodies. So if you want to move with me, push your chair back in your office, join me. I got the energy. I got the heart. I got the mission. Uh, let's do something, and I'm gonna turn up a little bit of the music, so— Good, and if you're joining me, take it up higher. Good, nice breaths in. Most important thing to really work on at this point is to open our chest. Good, take your punches over to the side. Good. What doesn't kill you makes your soul stand a little taller. Now here's what you're gonna do. I want you to think about opening up your arm and your shoulder and stretching open your chest as you're doing that. And other side. Oh, breathing, tough. 3, 2, 1. Now both arms, bring them back. One of the important things is being able to take deep breaths. Oh, and bring them forward, arms come forward, stretching it out. Oh yeah. Good, now we're gonna bob and weave side to side, and we're gonna throw a hook punch. This is my way of fighting back. Help you, help me, let's do this together. Nice, now because our brains are involved in everything we do, we're gonna do a really simple move where you just cross your elbow to your knee, or cross your forearm to your knee. Again, these are simple moves you can do in your office, things you can do in your living room, the goal is not to You do not necessarily have to get out to do this, but something simple you can do while you're at home, while you're sheltering out of choice. 4 more, 3, 2, and 1. Good. Now here's what I want you to do. I want you to think about picking up your knee, going forward. In Muay Thai, we would be pretending to do a head strike. We don't actually strike people. Boom, boom. So you're pulling your hands up. Nice. Now because we're opening our chest, I want you to go higher, high, higher, higher, higher. Boom, boom. Oh my gosh, I am so out of breath, and this is easy for me usually. I think it means my lungs need this. 3 more, 2 more, and 1. Nice. Breath. Elbow, elbow, elbow. Open that chest, open that chest, open that chest. Boom, boom, boom, boom. I miss being able to work out at the studio. I miss teaching classes, and even though I'm not 100% today, I feel like this is pretty important for more than just me. Nice. Now if you did that warm-up, go ahead and open your chest up. Bring your arms up. Let me see if I can go into squat. So you're gonna bring your arms up, bring your hands up. Music. You're gonna bring your arms up. Good. Hands behind your head, look up, open your chest. Oh, excellent. Now grab onto one arm at a time. Whoo! I spent all day yesterday not being able to move because I was so dizzy, and I almost went into that today, and then realized I gotta move even if it's hard. Nice, now you're gonna bring your arms open, back behind your back, open chest up, nice deep breath in, and exhale. One more time, nice deep breath in, And exhale. So wherever you are, whatever you're dealing with, whatever's going on in your state or in your place in the world, I hope that you find something that you can take your power back doing, whether it's movement, whether it's— I don't know. A lot of my friends are doing puzzles and coloring books. I think that's a fabulous idea. But a lot of the pulmonary specialists are telling us right now it's very important to get breath and movement. So Open your chest, hold deep breath for 10 seconds, and be careful and be aware so that you can, uh, kick it, man. That's what we need to do. We need to kick it. All right.
