A Simple Practice - A Complete Breath

This deep breathing technique encourages relaxation by taking a complete breath. You'll start with the belly, then the ribs, and finally the chest. This mindful practice can be particularly supportive when you are feeling numb and overwhelmed (unhealthy parasympathetic), as it helps to gently regulate and nourish your body.

If you enjoyed this technique, you might also find these helpful:
A Simple Practice - I Am Noticing
A Simple Practice - Circular Breathing

Everyday Mindfulness - Less Stress, More You.

Transcript

Hello, Thank you for joining me. This technique is called a complete breath, Or as I like to think of it, A teenager's worst nightmare, As we're going to really expand our belly as we breathe in, Focusing on covering all of our lungs as we take a deep breath in and as we exhale clenching the stomach muscles just as we finish our breath, Just to get rid of any last remaining air before beginning again. So get yourself comfortable. You can do this sitting, Standing or lying down. Might be worth experimenting with all three to see which feels most comfortable. Allow your eyes to close if that feels safe. And then bring your attention to your breath. Let's take a nice long exhale together just to start the practice. And then as you breathe in, Really focus on expanding your lower belly. Once that feels full, Expand your ribs up and out before finally filling any extra air space in your chest and then allowing your exhale to be slow and complete and clenching those muscles. Around the belly, Just to expel any final breath. Pause for just a moment and then start breathing in again, Really focusing on sticking out and expanding your belly, Filling up the bottom part of the lungs before filling up the ribs and then into the chest and shoulders and exhaling fully and completely. Beautiful. Take a few more of those at your own pace. This technique can feel like a real challenge because so often we just breathe into our chest and shoulders and the lower parts of the lungs aren't exercised. So know that if it feels uncomfortable or you don't quite fill your abdomen as much as you'd like, That's normal, That's okay. That's why we practice these techniques. The reason we want to breathe right down into the lower part of our lungs is because that activates our healthy parasympathetic system, Right? Really helps our body to relax and to feel safe. Beautiful. Keep breathing. Remember we start with the belly, Move into the ribs, Finally fill the chest before exhaling all the air as much as we can and clenching that stomach just to squeeze any last pieces of air out and then we breathe again. Perfect. Well done. I'm so proud of you. Remember it's okay that if this feels uncomfortable at any time, Just resort to your normal breathing and then come back to the practice. Really allowing your lungs to expand and to exercise and helping your body to settle into that beautiful calm and relaxed space that we love so much. Now just start to bring some movement to your body. Allow your breathing to return to normal. Open your eyes if you decided to close them and bring yourself back. If you have any questions for me, Please feel free to reach out on the app and I hope you try some of my other practices very soon. Take care of yourself. Bye.

Reviews

A very helpful method to encourage a full breath which I often forget. Thank you.