Abdominal Breathing Technique,
5-minute Training.
In early childhood,
We were natural abdominal breathers.
However,
Due to life's many stressors,
Most adults have developed a pattern of shallow,
Tight chest breathing,
Only returning to abdominal breathing during our nightly sleep cycles.
Abdominal breathing invites us to relax the muscles below the ribs on inhale,
Then use those same muscles to gently squeeze the breath out on exhale.
This assists the thoracic diaphragm,
Which is a transverse,
Flat muscle located at the bottom of the ribcage,
To travel up and down further,
Helping create a deeper cycle of breath.
Initially,
This technique is easiest practiced either lying down or with your upper body fully supported by a chair while holding a relaxed,
Upright posture.
Unless otherwise stated,
Abdominal breathing will be the preferred method for all practices in this program.
You may notice yourself reverting back to chest breathing when you lose focus.
This is normal and will improve with consistent practice.
As with any tool,
It must be trained and integrated to be useful under stress.
In other words,
Practice before you need it so it is available when you need it.
Let's begin.
Please take a moment to work with the abdominal muscles below the ribs,
Wrapping around from your navel to your spine.
First,
Squeeze the muscles below the ribs and feel them gently contract.
Now relax those same muscles,
Allowing your belly to gently expand.
Gently squeeze,
Then relax and expand.
Repeat this cycle until you feel comfortable working with the abdominal muscles we will be using for this practice.
To start our practice,
Let's focus first on the inhale and work to bring the breath down below the ribcage.
It will likely feel awkward at first,
But remember,
This is the breathing pattern we had in childhood.
It will make you feel more comfortable with practice.
With focused attention on inhaling slowly,
Feel the muscles relax below the ribs.
Allow the chest to stay still until the belly has fully expanded from the navel around to your spine.
Please practice a few breaths now with focused attention on inhaling slowly and feeling the muscles relax below the ribs.
Inhale slowly,
Feel the belly expand,
Exhale and relax.
Inhale slowly,
Feel the belly expand,
Exhale,
Relax.
Inhale slowly,
Feel the belly expand,
Exhale,
Relax.
Turning our focus to the exhale cycle,
Allow your belly to gently contract below the ribs to push the air out of your lungs.
This should not feel forced,
Only mild effort is required.
Please practice a few breaths now with focused attention on exhaling slowly and feeling the muscles contract below the ribs.
Exhale slowly,
Feel the belly contract.
Inhale,
Relax.
Exhale slowly,
Feel the belly contract.
Inhale,
Relax.
Exhale slowly,
Feel the belly contract.
Inhale,
Relax.
Now let's practice them together.
Inhale slowly,
Release and expand the belly around to your back.
Exhale slowly,
Gently squeezing the belly,
Pushing the air out of your lungs.
Now release and expand the belly,
Inhale to fill the lungs with air.
Gently squeeze the belly to move the air out for exhale.
Release and fill to inhale.
Gently squeeze the air out to exhale.
Continue on your own with the bowls until you hear the three ting sha sounds.
Work to slow and deepen your breath.
If your mind wanders,
Bring it back first to the breath,
Then into the practice.
Enjoy!
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