This is something which you can access at any time and any place.
It is very easy and hugely beneficial.
It helps to lower cortisol,
The stress hormone in your body.
It lowers heart rate and blood pressure.
It can improve core muscle stability and it can help with sleeplessness and is excellent for reducing stress and relieving anxiety.
This is also very good for those with breathing conditions such as COPD or asthma.
With these conditions the lungs lose some of their stretchiness and don't go back to their original state when you exhale.
You then use the neck,
The back and the chest muscles to help with breathing but this means you can't take in enough oxygen.
This exercise increases oxygen in the blood and strengthens the diaphragm.
It is called diaphragmatic breathing or deep belly breath.
So find yourself a comfortable position seated with feet flat on the ground and back straight but not rigid.
If you do prefer to lie down that's fine also.
Place one hand on your chest and one on your stomach just below the ribs.
Keep your eyes open for now.
You will be breathing in deeply through the nostrils and exhaling through the mouth but with your lips pursed as if you were going to blow out some candles on a birthday cake.
Ready?
Inhale deeply through the nostrils and then blow those candles out nice and steady and continue.
Notice on the inhale how your stomach pushes your hand out.
You don't need to force this to happen just notice it's happening.
You can allow the breaths to go as deep as you feel comfortable with.
And now close your eyes and continue this practice keeping the attention on the breath filling the stomach and blowing out the candles nice and smoothly.
And if you find your mind has wandered just gently bring it back to your breath.
And now drop the hands and allow the breath to settle into a normal rhythm.
Notice how you feel right now.
Do you feel relaxed?
Maybe you need to do it longer.
The way you breathe affects your whole body.
Breathing in this way stimulates the parasympathetic nervous system which helps you to calm down.
This technique is saying all is well in the world we are okay you can relax.
Try practicing it if you are feeling overwhelmed or anxious about anything or if you have difficulty sleeping try it just before you go to bed.
It will help you relax your mind and body.
And now become aware of your feet on the ground.
And your bottom on the seat.
Imagine drawing an outline of your body right now from the tip of your head down to your toes and back up the other side.
Have a sense of your body in this space.
In your space where you are.
And when you are ready open your eyes.
Thank you.
