Welcome to this diaphragmatic breathing practice.
Diaphragmatic breathing,
Sometimes called belly breathing or abdominal breathing,
Is a foundational skill of all breathwork practices.
It activates the parasympathetic nervous system and leaves you feeling calm and relaxed,
So this is a wonderful technique to practice whether you're new to pranayama or breathwork,
Or if you're very experienced at regulating your breath.
I'm going to talk you through a technique which involves laying on your belly,
Because it's easier to observe the movement of your diaphragm from this position,
But if you're pregnant or if you feel discomfort laying on your belly,
You can lay on your back instead now.
So,
Come to lie on a flat,
Firm surface,
Laying face down on your belly.
Allow the legs,
With the knees facing down to the ground,
To fall straight,
And place your feet about shoulder width apart.
Just allow your feet to rest comfortably,
Either with the toes pointing outwards or inwards,
Whichever is most comfortable for you.
Now,
Bring your awareness to the upper body.
Fold your arms in front of your body,
Resting each hand on the opposite upper arm.
So,
Place the right hand on the left upper arm and the left hand on the right upper arm,
The arms are crossed in front of you.
You can use your arms now as a pillow to rest your forehead on your forearms.
Now,
Adjust the position of your elbows and lower arms so that your chest is off the floor.
Now,
Settle into this position and allow the body to relax completely.
Now,
Start to become aware of your breathing.
As you inhale,
Feel the breath move down towards your belly,
And the pressure of your abdomen against the floor increases.
As you exhale,
Notice the pressure of the abdomen against the floor decreasing.
As you inhale,
Feel the pressure of your abdomen against the floor.
As you exhale,
Feel the abdomen moving away from the floor.
Inhale,
Feel pressure against the floor.
Exhale,
Feel the pressure decreasing away from the floor.
Observe the effects of your diaphragmatic breath.
And continue to breathe in and breathe out with full awareness.
If your mind begins to wander,
Come back to the awareness of your breath,
Observing the changing pressure of the abdomen against the floor as you inhale and exhale.
Relax completely as you continue to inhale and exhale.
Allow the breath to be smooth and even.
Make sure that your breath is continuous,
So there's no pause between the breath in and the next breath out.
Observe the connection between your breath and your mind.
As your breath becomes more calm,
Smooth and quiet,
Your mind becomes more calm,
Still and quiet too.
Be completely relaxed as you continue to inhale and exhale diaphragmatically for a few more minutes.
Take one final round of this diaphragmatic breath and then move awareness back into the body.
And slowly make your way back onto either your back by rolling over to one side,
Or up to a seated position.
Well done on deepening this foundational breathing technique for all breathwork and pranayama.
Thank you so much for sharing this practice with me.
I'll see you soon.
