Belly Breathing (Diaphragmatic Breathing) Pranayama

Deep Diaphragmatic Breathing (Belly Breathing Pranayama) is a great breathing technique to help activate the parasympathetic nervous system and induce the relaxation response. The diaphragm is engaged and activated, inviting relaxation.

Transcript

Hello. Breath is the source of prana or life force within us and it is among the most basic of all human functions but somehow we lose our connection with our breath. Let's regain that connection and take our power back and be able to connect deeply with our breath through this practice. This breathing technique is called deep diaphragmatic breathing or belly breathing pranayama where we use our diaphragm to breathe allowing for more oxygen and air to flow freely through the lungs and through the body. We breathe in and out of the nose and as we inhale the diaphragm contracts which allows our lungs to expand and fill with air and on the exhale where we contract the belly the diaphragm returns to its normal position and the lungs shrink back to their original shape. To start this practice please find a comfortable position. Most people find it easier to start lying down on their backs. If that's your preference please do so. If we prefer to be seated just make sure that you're wearing something comfortable and loose around the waist as we will be engaging the belly. To help you feel your belly in the movement place one hand on your belly and the other on the chest and gently close your lips and breathe only through your nose if that works for you. Bring your attention to your belly area and as you breathe in gently lift up your hand that's on your belly and allow for the belly to expand as if you're blowing a balloon and on your exhale through the nose you place the hand back and you gently press it down to help you contract the belly and draw the belly in and fully exhale through your nose. On the next inhale release your hand allow for the belly to inflate naturally expanding the belly and then on the exhale use your hand to press the belly down gently without any force to help the belly contract. Continue in this manner inhaling and exhaling through the nose inhaling allowing the belly to expand exhaling allowing allowing the belly to fall down. Keep your attention resting on your belly area. Keep your awareness on your breath and on your belly stay connected and keep flowing with the breath. So so breathe in belly rises breathe out belly falls down inhaling belly rises exhaling belly falls down down allow the muscles of the abdomen to relax allow for the air to flow freely through your chest and body keeping your awareness and attention resting on your belly and the movement of the belly we inflate on the inhale we deflate the belly on the exhale without any force just gentle gentle movement of the belly gentle effort inward full deep breaths conscious breath so so stay with your breath and on every inhale the belly rises and on every exhale the belly falls down air doesn't hinder your breath Keep following your breath, Keep following the rising and falling of your belly. Enter your body and connect deeply with every inhale and every exhale. As we come to an end, Feel free to continue practicing this breathwork for another few minutes. This practice will have tremendous benefits on your body, On your mind and emotions. Once you practice it daily, Try to practice this breathwork for 5 to 10 minutes. If you're suffering from insomnia, This practice really helps to be done before you fall asleep, Before you go to bed. Lying down on your bed, You can practice this safely for 10 minutes. Thank you for listening.

Reviews

A bespoke way, at least for me, to become focused, balanced, harmonious and calm. xx. My physical and psychological World 🌎🌍, having listened to this track, has slowed down, and thus become a tad more still. xx. Thank 🙏 you for uploading this track onto Insight Timer. xx. Sending loving-kindness, peace 🕊️🕊️ and blessings, Vinnie, Stafford, UK. xx.

Simple and super calming. Just what I need when I am unable to hold myself in that space and breathe on my own. Thank you :)

I need to get back into DBT and this was a great reintroduction.

❤️Thank you❤️

I listened to this after I did a cat pose/breathing exercise meditation for stopping anxiety attacks. Your meditation really helped calm me down & put an end to the panic attack. The combination of movement / breath work first & the stillness of deeper diaphragmatic breathing seemed to work.
Your voice is so soothing❣️
✨☺️✨& the reminders to be gentle really help. Thank you for your beautiful offering to IT. I am most grateful 😇🙏☺️✨

Wonderful teacher, easy and calming, helpful with my acid reflex.