Today we're going to learn and practice belly breathing.
As we practice belly breathing,
Your job is to notice how it feels in your body.
Sometimes breathing helps us feel calm.
Sometimes it energizes us.
Sometimes it helps us focus.
If at any point belly breathing feels uncomfortable,
Please stop and then begin again when you're ready.
Start by sitting up tall or laying on your back.
Place your hands on your belly.
We'll begin by just breathing normally,
Just as you were doing before you put your hands on your belly.
Notice if you can feel your breath move through your belly.
It's okay if you didn't feel your belly moving.
We're going to practice again a little different.
Still sitting up tall or laying down,
We're going to change our breath a little bit.
We're going to breathe a little slower in through our nose and see if we can fill our belly up like a balloon with our breath.
When we can no longer breathe in,
We slowly and quietly breathe out through our nose or mouth.
Let's practice.
Breathe in slow and quiet through your nose,
Filling your belly with breath.
And breathe out slow and quiet through your nose or your mouth and let that breath out of your belly.
Slowly and quietly breathe in,
Filling your belly with breath.
And breathe out,
Letting the breath out of your belly.
We will keep practicing belly breathing at our own pace for the next two minutes.
Close your eyes or look down so your attention is on your breathing.
We will begin this practice when you hear the sound of the bowl.
And I will ring the bowl a second time when it is time to stop.
Take a moment and notice how you feel.
How does your body feel?
Was it challenging to feel your belly move with your breath?
If belly breathing felt calming or energizing or helped you with focusing,
Think about a time during your day that you can use it to support you.
If you haven't done so already,
You can gently open your eyes.
Thank you for practicing with me.
