BREATHE BETTER - DEEP BREATHING
You can learn how to breathe better by using Pranayam (controlled breathing exercises). Below is a breathing exercise to help build strength in your lungs and the muscles used for breathing, increase lung capacity and also relieve feelings of stress.
This is deep belly breathing into the Deep Yogic Breath. The breath always begins at the belly, whether that is to breath in or out. It is a wave-like motion from the base of the body.
- You can repeat stage 4 for as long as you like, this is deep belly breathing.
- If sitting up tall is not something you’re used to, lean your back up against something so you can keep your spines straight.
Deep Belly Breath into Deep Yogic Breath
Step 1: Sitting tall, spine straight. (you can also sit in a chair).
Step 2: Close your eyes or have a soft gaze. Take your focus to your breath as it is right now.
Step 3: Begin to breath deeply and slowly.
Step 4: Place your hands onto your belly underneath your navel (belly button). Notice the belly expand as you breathe in and gently contract and relax as you breath out. Take 5 deep breaths.
Step 5: Move your hands onto your lower ribcage above your navel. As you breathe in, notice your belly expand and your lower ribcage expands. As you breathe out notice your belly contract and your lower ribcage contract as they both relax. Take 5 deep breaths.
Step 6: Move your hands onto your chest. The breath comes from the base of the body, so as you breath notice the belly expand, the lower ribcage expand and then the chest expands and rises. As you breathe out, notice the belly contract, then the lower ribcage and then the chest lowers back to its original position. It’s a wave-like motion from the base of the spine. Take 5 deep breaths.
Step 7: Keeping your eyes closed, release your hands and place them in your lap. Take your focus back to your normal breathing rhythm. Stay here as long as you need to, before slowly fluttering the eyes open and bringing your awareness back into the room.