Hi,
I'm Dr.
Kim.
Before you begin,
Please listen to my track,
Are You Breathing Wrong?
To understand how diaphragmatic breathing works.
If you've already done that,
Great.
Let's begin.
Find yourself a dark,
Safe space.
Lay down on your back.
Allow your spine to feel supported and long.
Place a hand on the center of your chest,
Right at the base of your sternum.
This is the central attachment of your diaphragm,
The point where your breath begins to move your entire body.
Now use your fingertips to gently press and circle into the soft area just below the sternum.
Move slowly with intention.
Notice any tension,
Resistance or tenderness.
This is all completely normal,
As the solar plexus area often holds emotion.
If you have been breathing incorrectly,
The physical structures may also be tight.
As you continue,
Allow your diaphragm to soften.
Picture your fingers melting into the tissue,
Rather than pushing.
Invite your diaphragm to release.
Keep breathing normally.
Now relax your palm on top of this area.
Feel the warmth of your palm at the center of your chest.
Your diaphragm lies right underneath your palm.
Let's begin to follow the correct motion of the diaphragm.
As you inhale gently through your nose,
Feel your diaphragm descend,
Your ribs expand.
And your belly rise upwards and outwards as a natural result.
As you exhale,
Feel your diaphragm rise up into your ribcage.
Feel your ribs narrow and your belly return inwards without effort.
Continue in this rhythm.
Inhale,
Diaphragm goes down.
Exhale,
Diaphragm goes up.
Keep your awareness at that central point just beneath your sternum.
This is your anchor,
Your internal center of calm and control.
As you breathe,
Imagine this entire central area softening from the inside out.
Each inhale expands your capacity.
Each exhale clears tension and fatigue.
If your mind wanders,
Gently return to that sensation of movement and warmth beneath your hand.
The subtle,
Smooth glide of your diaphragm moving up and down.
There's no need to force anything.
Your only job is to allow.
Inhale,
Diaphragm moves down.
Exhale,
Diaphragm moves up.
Feel the smooth wave of breath and energy moving through your torso.
Diaphragmatic breathing regulates your nervous system,
Balances your organs and restores the natural flow of energy through your core.
Long,
Even exhales.
Soft,
Complete exhales.
Notice how your diaphragm now moves with ease,
Freely,
Fluidly,
Without conscious control.
Now,
One final deep breath,
Feeling the downwards expansion of your diaphragm.
And release it slowly,
Allowing it to float back upwards.
Return your breath to normal.
Notice the stillness that follows.
Well done.
You've just completed eight minutes of pure diaphragmatic breathing.
Each time you return to this practice,
Your body will remember how to breathe efficiently,
Calmly,
And with ease.
May you take this feeling with you into your day or night.
Thank you for listening and thank you for your donations.
I will see you tomorrow.
