Have you ever paid attention to the breathing movements of a baby or a pet? Did you notice that the movement is more predominant in the abdominal region and that the breathing is deep and free of tension?
Returning to a Natural Breathing Pattern
The breathing pattern in adults is often disorganized because of chronic muscular tensions, as mentioned in the previous post. Releasing these tensions implies liberating the emotional conflicts that created them at first.
In this post, I share a strategy to diminish muscle tensions and bring your breath into the abdominal region through self-awareness.
Remember, instead of expecting the result, allow it to show up to yourself without pressure. Understand that what I call the result, is just the natural flow of the body, mind, and spirit.
Practice 2: Abdominal Breathing free of Tensions
Goal: bring your breath into the abdominal region and release muscle tensions
These are the steps to develop Abdominal Breathing, also known as Diaphragmatic Breathing or Belly Breathing:
1) Lie down on the floor, using a mat. Bend your knees, leaving your feet flat on the floor, and place your legs and feet in line with your hips.
2) Tilt your head back slightly into a comfortable position to open your throat. Keep your mouth open.
3) Now place your hands on your hips so you can feel the movements of your abdomen as you breathe.
4) Notice your belly rising with each inhalation and falling with each exhalation.
5) Continue breathing for at least 1 minute.
: ) Tips
✤ If you notice that your chest moves together with the abdominal area, allow it, this is natural. But if you notice tension in the chest area, allow yourself to relax.
✤ The slightly backward head position and the open mouth position allow for the reduction of tensions in your face and neck region during breathing. That goes for this exercise.
♛ Self-Awareness
✤ Did you feel any tension in your throat during the exercise?
✤ Does your abdomen rise with each inhalation and fall with each exhalation?
✤ Did your chest move in synchronicity with your abdomen?
✤ Did you feel tightness in your chest?
✤ What were your emotions and sensations during this exercise?
After this exercise, you will feel more connected to your breathing. It helps you liberate tensions and find harmony.
This is the second in a series of posts to help you develop natural and healthy breathing. The previous post is here.
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Hope you found this content useful – tell me about your experience with this second practice in the comments below!
Disclaimer: You are responsible for recognizing your aptitude and limitations when engaging in physical activity and for seeking individualized professional advice if necessary. Be aware!
Credits for the images in this post: 1. [featured image] Carla lying on a mat: personal archive; 2. image composition built using the images of a ‘baby’ by “thedanw” from Pixabay, a ‘cat’ by Alexander (super-mapio) from Pixabay, a ‘dog’ by Anna (Anna-f) from Pixabay; 3. Carla lying on a mat with hands on her hips: personal archive.
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