Hi,
And welcome back.
In this practice,
We're going to explore a breathing exercise while lying on your stomach called prone breathing.
Unlike other breathing meditations where we're standing up,
Sitting up,
Or even lying on our backs,
While in a prone position,
The pressure surrounding the lungs is more evenly distributed,
Allowing the lungs to work altogether more uniformly.
Being prone also allows the small air sacs in the lower back portion of the lungs to expand,
Which promotes overall increased oxygenation.
Some benefits for prone breathing include,
For individuals with pneumonia or other acute respiratory syndromes,
This prone breathing may also promote fluid drainage and lung recovery.
Breathing in prone can help reinforce diaphragmatic breathing by providing a solid tactile cue,
Which is the floor,
Your stomach expanding and retracting,
Touching the floor and coming back.
Prone breathing is also a great breathing exercise to do before activity.
It helps to facilitate lung expansion and proper breathing patterns that you'll use during aerobic exercises.
Remember,
Breathing is the basis of all activity.
If you can't breathe,
You simply can't do anything.
So we'll set up for this breathing meditation again,
Not by standing,
Sitting or lying on your back,
But rather lying on our stomach.
So try to find a firm,
Flat surface,
For example,
The floor,
And go ahead and lie face down.
To make yourself more comfortable,
Your arms can be at your sides with your head turned to either side.
Or another option is to fold your arms above your head and then lie your forehead down onto your forearms.
If it's more comfortable,
You may also choose to place a pillow underneath your head or optional,
A pillow at your pelvis to relieve any uncomfortable pressure from the floor.
However,
Be sure to maintain lying as flat as possible for maximum benefit,
Giving your stomach room to expand and contract.
Once you've found your comfortable position,
Softly close your eyes if you feel comfortable doing so.
Once you've found your comfortable position,
Just take a moment,
Breathing naturally,
And quickly scan through your body,
Checking in with all areas.
Notice all the points of contact between your body and the floor or whatever surface you're lying upon.
Notice any subtle shifts in your body as you breathe in and out.
Whenever you feel your thoughts start to wander,
Try to come back to these sensations,
Feeling the floor beneath you,
Feeling gentle ebb and flow of your breath in and out.
Start to focus more and more on your breath.
If you're not already,
Begin breathing in and out gently through your nose with your mouth closed.
Start to explore,
Deepening your breath.
As you inhale through your nose,
Allow your lungs to fill up,
Allow your belly to expand,
Maybe feeling your belly pressing into the ground.
And then as you exhale,
Allowing your stomach to gently pull away from the floor,
Your lungs empty as the air exits through your nose.
Take a few more conscious deep breaths like this.
Inhale through your nose,
Expand your abdomen,
Press into the ground.
And then as you exhale,
Your abdomen gently contracts and maybe lifts off the floor.
Aim to keep your torso and abdomen soft and relaxed.
There's no need to actively contract your abdominal muscles on your exhale to lift off the floor,
But rather allow your stomach to passively and comfortably contract with each exhale.
Taking deep breaths as deep as feels comfortable for you here.
Maybe exploring that small pause at the top of your inhale.
And that small pause at the bottom of your exhale.
Gentle moments of stillness.
Your thoughts wander come back to those points of contact between your body and the ground.
Be feeling that brief contact at the top of your inhale with your stomach expanded.
Continue breathing.
If you've chosen to use a pillow underneath your pelvis for comfort.
It's an option to slowly remove it so that you can explore maximum input from your stomachs,
Pressing into the floor on your inhales.
If that's too uncomfortable,
You can put the pillow back or choose not to remove it.
Continue checking in with your body,
Using your exhales to soften not just your abdomen but everywhere.
Your shoulders,
Your forehead,
Your legs and arms.
Finding a few moments of deep relaxation as you breathe.
Take two more deep full breaths into your nose,
Your lungs,
Your belly expands,
Gently pressing against the floor.
And then exhaling to soften.
And one last conscious deep breath,
Fill up with air.
And softly release your breath through your nose.
Return to a natural breath.
And if your forehead is rested on your forearms maybe gently rock your forehead from side to side.
Whenever you feel ready,
Slowly lift your forehead up,
Walk your hands back,
Coming up onto a seat.
In any comfortable seat that you like.
Allow your hands to rest comfortably.
Allow your eyes to remain closed as long as you like.
Take a full breath in through your nose.
And then exhale gently through your mouth.
And whenever you feel ready,
Gently blink your eyes open and have a great rest of your day.
Thank you for practicing with me today.
Namaste.
.
