Diaphragmatic Breathing can be done in any position.
Practice: For beginners try:
- Lying down face up.
- Place one open hand on the center of your chest and the other along the lower edge of your rib cage where the abdomen begins.
- As you inhale, the lower edge of the rib cage needs to expand and the abdomen needs to rise.
- As you exhale, the opposite needs to take place.
- There needs to be very little movement in the upper chest and shoulders throughout this breathwork.
If your breathing is too fast or too shallow you may become dizzy or light headed. Slow down to a more relaxed pace staying focused on the diaphragm muscles.
In the beginning, your diaphragmatic breathing may make your muscles sore. It can take weeks for your stomach and abdomen to get used to this breath, and months before it becomes completely natural for you. Once mastered, you will be more relaxed and calm all day. In stressful moments breathing in your diaphragm on purpose can reduce your fight or flight tendencies and bring you much needed physical, energetic, and spiritual support.
Practice Variations: Poses and silent mantras can be added during your breathwork to challenge your ability to stay focused while being fully aware of the breath. Learning to be aware of more than one thing at a time is preparation for later, more complicated practice work.
Purpose: Your breath is a foundation connection. Develop your breath to aid in body, mind, brain, and spirit connection as one.