Belly Breathing
Why belly breathe?
Everyone knows that taking a deep breath has a relaxing effect. In fact, it has been found that belly breathing stimulates a natural “relaxation response” in the body when done for 3 minutes or more.
In modern times, we all spend a lot of time breathing shallowly in our chest, a natural response to a very stimulating and chaotic world. By learning to belly breathe, we give our body a break from that stimulation, allowing both it and our minds to be healthier and more in balance.
Learning to belly breathe can be challenging, but with time it becomes easy and very natural. I’ve included here detailed instructions on how to belly breathe, and how to use this practice effectively in your daily life. I encourage you to be patient with yourself and the practice as you begin. With just a little bit of sustained effort, you will have a very useful tool that you can use anytime, anywhere.
Instructions for Belly breathing
- Sit or lie down comfortably in a place where your back can be straight. One of the best positions is to lie on your back on your bed or on the floor with your knees bent.
- Place your right hand on your chest so that your thumb and forefinger just touch your collarbone.
- Place your left hand on your stomach so that the top of your hand just touches the bottom of your ribcage.
- Breathe normally, just feeling the body breathe.
- After a few breaths, notice which hand is moving as you breathe. This helps you to become more aware of how much you are breathing into your chest versus your belly.
- See if you can allow your breath to deepen into your belly so that your left hand rises and falls with your breath.
- Work with the breath in this way for 3-5 minutes (or for as long as you like!)
Try to do this practice daily, if possible, or just as often as you can. A good time is before going to sleep at night, or when you come home from work in the evening.
When you feel comfortable with the practice, try using it when you’re feeling stressed or anxious, or just when you want to relax.
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