diaphragmatic breathing practice

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halsonus

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Diaphragmatic breathing

Begin by finding a comfortable position
Feel free to sit or lie down

Take a moment
Allow your body to settle
To feel heavy and supported
Invite your mind to join you
Here and now

You're welcome to close your eyes
Or find a space to let your eyes rest gently

Place one hand on your belly
Just below the belly button
And place your other hand on your upper chest

I like to spread my fingers wide
And to take a moment to press my palms against my body
This tends to ground me, to remind me
I'm really here, right now, with myself

Now, keeping your hands where they are
Let's bring our attention to the breath

For this exercise we will be breathing in through the nose
And out through the lips

Let's drop in a nice deep inhale in through the nose
Invite the breath as low as you can
We're looking to feel that hand on your belly moving forward
Rather than the chest rising

It's okay if this is a new or different sensation
It's called a practice not a performance

As you exhale slowly through the lips
It can help to imagine you're breathing out through a straw
The air passes slowly over your lips

This is it, you're doing it

I'm going to ask you to continue inhaling into the belly
And exhaling slowly through the lips at your own own pace
Try and find a consistent rhythm for your breaths

The last couple of suggestions before I leave you to your practice:
At the end of your inhale
Try and take in just a little more - just a little more - air
And the same with your exhales
Feel the abdominals engage a little
As you try and get all the air you can
Out of your lungs

You're doing great
Relax any unnecessary tension
Check the neck, shoulders and jaw
Stay with your body and
Continue your breathing

[Meditation Break]


Taking as much time as you need
Begin to bring your attention back into the space
If you closed your eyes, you are welcome to open them now
This completes your practice

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