Breathe Into Calm Through Diaphragm & Pelvic Floor Alignment

This is a 5-minute breathing exercise to help you feel safe, calm, and relaxed. You can practice it lying down, sitting, or standing up. I invite you to imagine breathing like a balloon. By establishing the connection with your diaphragm and pelvic floor, the body is aligned with the breathing rhythm. This will activate the parasympathetic system to allow you to feel safe and calm. This is a perfect practice for complete beginners and/or busy people.

Transcript

Welcome to this breathing exercise that helps you to connect with your diaphragm and pelvic floor.

Through the realigned movements with your breath,

You'll be able to activate the parasympathetic system to feel safe and calm.

You can lie down,

Sit or stand up in this exercise.

All I'm inviting you to do is to find stillness and bring the awareness to the here and now.

Keep a soft gaze down and close the eyes.

Bring one hand to the chest and the other to the belly.

My invitation to you now is to become aware of the breath.

How are you breathing?

Is it long or short?

Smooth or shallow?

Imagine the body is like a balloon.

With the diaphragm separates the balloon into two halves.

The chest on the top and the abdomen underneath.

The pelvic floor is the bottom of the balloon.

The diaphragm is a dome shaped muscle.

As you inhale,

It flattens allowing the air to inflate the abdomen and the pelvic floor.

As you exhale,

Pelvic floor naturally contracts and the air leaves the belly.

The diaphragm returns to the dome shape.

Invite the awareness to observe this movement in the belly as you breathe.

Feel the synchronisation in the diaphragm and the pelvic floor.

Listen to the breathing balloon expanding,

Resting.

Listen to the breathing balloon expanding,

Resting.

Start to bring the awareness to the body.

Feel the chest and belly gently pressing into the hands.

Feel the feet or the body being supported by the surface below.

As we slowly return to the space that we are practising breathing,

This breathing exercise is drawing to a close.

Notice how you are feeling now and how does it differ from the start.

Give thanks to yourself for the breathing exercise.

Thank you for listening.

Reviews

This was a perfect breathing session to help me transition out of my workday. Thank you for making it!

Lovely awareness of breath and body connection Thank you

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