Lower Belly Breathing For Back Pain Relief

This practice focuses on lower belly breathing, a simple technique that helps relax the body and support the lower back. By guiding the breath deeper into the abdomen, it encourages the diaphragm to move more freely and reduces unnecessary tension in the back and surrounding muscles. This type of breathing can help relieve pressure, improve stability, and create a greater sense of ease in the body.

Transcript

Coming into a position on your back. Feet are flat and the knees are up. The knees are lightly touching. The feet are wide on the mat, So it's as if the legs have created a series of triangles. The arms are on the side of the body, Palms down. Feel the pelvic bone into the mat. Bring your attention up to the shoulders. Make sure the shoulders are relaxed, As they say they're down, Away from the ears. Down, Relaxed and loose. Feel free to use a pillow for this practice. If you don't want to use a pillow, Just make sure the forehead is the same height or higher than the chin. But the pill is really nice taking strain off the cervical spine, Relaxing the neck. So this practice is what we call lower belly breathing or the pelvic tilt. An amazing practice that you can use for back health, You can use as a breathing exercise. Or as a nice mindfulness meditation. All our awareness is going to drop into the lower abdomen, Below the ribs. Pelvic region. There's going to be three things we focus on on inhale and three things to focus on on exhale. So let's empty out the out breath. So as you breathe in, The belly swells, Rises. The lower back arches off the mat, And the pelvic bone, The bottom of the spine, Pushes into the mat. Then as you exhale, We shrink in the belly. We flatten the lower back. Really exhale even more than you're used to where you almost engage in the core. And let the pelvic bone, The bottom of the spine, Tilt off the mat. So inhale belly rise. Back arches. Pelvic bone pushed into the mat. Exhale belly shrinks. Back flattens pelvic bone tilts gently off the mat. To do this practice, You wanna feel that you're breathing in about 70, 75%. Never wanna feel this any tension on the inhale. But really feel free to exhale. More than you used to, To the point where you're actually engaged in the core. So we're gonna do this for about seven breaths. The mind wanders. Just note the mind wandering. With the next inhale, Bring it back to the lower abdomen and begin. Once again, If the mind wanders, The thoughts, Feelings. No problem, Just note it. And then bring it back to the lower abdomen. Let's see it for three more breaths. Bring our attention to this one area of our body. Be with the rising and falling of the belly. We're gonna do one more altogether so wherever you're at just take one more exhale empty out empty out empty out And then as we breathe in, Belly swell. Lower back arch. Pelvic bone push into the mat. And as you exhale, Belly shrinks. Lower back flattens Empty out, Engage the core, Pelvic bone tilts now holding at the bottom of the XL for 10. Five. One and relax let the palms go up And let go of the technique and just take three relaxing breaths. Nothing to do. Nowhere to go. And when you're ready to come out of the practice, You can slowly come out in your own time, Your own pace.