Welcome to this somatic breathing practice to help you release tension in your breathing diaphragm and breathe more freely.
Begin by finding a comfortable posture where your spine can be straight.
Whether you're sitting on the floor or in a chair,
Letting your knees be a little bit lower than your hips will generally ensure that your spine isn't caught and therefore impinging on the expansion of your lungs.
We'll start by just taking a deep breath and filling especially the bottom backs of the lungs.
Feel the bottom backs of your lungs expanding on inhale and feel them condensing on exhale.
You can begin to experience your breath pouring into your lungs the way water would fill a cup.
It pours down into the bottom first and then fills the mid-lungs and then allow the air to fill all the way up to the tops of your lungs.
Your lungs are on a slight diagonal so the bottoms of your lungs are a bit more towards the back and the tops of your lungs are a bit more towards the front.
See if you can feel as you inhale the breath filling the bottom backs of your lungs coming up through the mid-lungs and all the way up to the top front of your chest.
Take a few deep breaths in this way.
Just beneath your lungs is your breathing diaphragm.
It's a big strong muscle and it grows out of the front of your spine like a shelf mushroom growing out of a tree.
Your breathing diaphragm connects to the bottom insides of your lower ribs.
It's this big strong muscle connecting from the front of your spine all the way to your lower ribs covering that whole area inside the center of your body.
There's a hole right in the center of it where your esophagus pours through into your stomach but other than that the breathing diaphragm,
The muscle of it covers that whole territory in the center of your body.
See if you can feel it.
As you inhale,
Feel your breathing diaphragm drop down and expand out as your lower ribs rise.
And as you exhale,
Feel your breathing diaphragm dome up and condense as your lower ribs drop into your body.
Your lungs expand concentrically out towards your ribs and they also expand from top to bottom.
So as you breathe into the bottom box of your lungs,
They expand down and the breathing diaphragm drops down beneath them.
Breathing diaphragm as you exhale domes up and condenses and supports the condensing and squeezing of the lungs themselves.
Can you feel it?
Can you feel this shelf moving inside you?
Can you feel it?
Your breathing diaphragm is a muscle and so it often holds a great deal of tension.
Can you feel that tension?
The stem of your breathing diaphragm runs down along the front of your spine,
Connecting to a ligament that runs all the way to the tip of your tail,
The inside tip of your tail.
Can you feel the connection between the inside tip of your tail all the way up the front of your spine to the stem that flowers out into this big muscle of breathing diaphragm?
See if you can soften the tension in the muscle by resting the breathing diaphragm on its stem by allowing it to be supported by the front of your spine.
As you breathe,
Your breathing diaphragm is moving.
Can you soften the muscle as it moves?
Can you feel the life force flowing through the muscle?
Can you feel the tension in the muscle?
Can you feel the tension in the muscle?
Can you feel the tension in the muscle?
Can you feel the tension in the muscle?
Can you feel that tension soften your abdominal muscles?
Can you feel tension if you're holding tension in your breathing diaphragm,
In your belly muscles,
In your organs?
You can feel it.
You can also release it.
You can let it flow out of you with your exhale.
You can let it flow out of your body with your exhale.
With every inhale,
Your lungs expand,
Your breathing diaphragm drops down,
And it yields a soft belly organ.
As you exhale,
Your breathing diaphragm domes up,
The lungs condense and squeeze,
And the air releases from your nose.
Sigh out all of your breathing diaphragm.
Watching theiph spokes of the diaphragm,
ROMS2L1 in the exhaling to the count of five,
Feeling the relationship between the lungs,
Breathing diaphragm,
And the abdominal cavity.
Exhaling to the count of five,
Feeling the relationship between the lungs,
Breathing diaphragm,
And the abdominal cavity.
Exhaling to the count of five,
Feeling the relationship between the lungs,
And the abdominal cavity.
Now just add a five second count at the top of the inhale.
So you'll inhale to the count of five,
You'll retain the breath to the count of five,
And then exhale to the count of five.
All the while,
Remaining aware of the feeling,
The sensation of the breathing diaphragm,
Softly descending and drawing breath in,
And softly doming up and condensing to release the breath.
Exhaling to the count of five,
Feeling the relationship,
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