GROUND & RELEASE WITH DEEP BREATHING
How are you feeling after yesterday’s work? I hope it went well! 😀
Today we’re going to focus on deep breathing.
Do you know why everyone recommends this?
Typically when we’re stressed out, our breath remains shallow, just in our chest. Our diaphragm is not properly engaged. This can keep us disconnected to our center and lower body, making our digestion sluggish. It creates a more panicked feeling like we’re hyperventilating. This is because this manner of breathing is typical in a “fight or flight” state of our sympathetic nervous system where we secrete cortisol (known for causing sleep disturbances, weight gain, heart disease, digestive issues, brain fog, and much more).
When we focus on deeper breathing, we’re building a helpful bridge between the body and the mind. We can consciously improve our physiology as we more into the “rest and digest” state of the parasympathetic nervous system.
I love teaching my yoga students the 3-Part Breath. It ensures that we’re filling the whole torso completely as we inhale, really using the diaphragm. And then we use some core strength to expel all the breath out during the exhalation to make even more space for the next new inhalation.
TODAY’S CHALLENGE: Do This 3-Part Breathing Exercise
It’s super easy to practice! Follow the instructions below.
Or listen here for guided instruction https://soundcloud.com/user-796280965/3-part-breathing
3 Part Breathing Instructions
- Sit comfortably in a chair or on the floor (this can also be done in a relaxing yoga pose). Place one hand on your belly and one hand.
- As you inhale, fill your belly completely, feeling your breath expand the whole lower region of your torso. Keep inhaling and bring the breath up into the chest. When you start to exhale, press your hands gently into the belly to push the breath out, letting both the belly and chest deflate at the same time.
- To make this easier, you can divide the breath like this:
- Inhale for 2 seconds into the belly
- Inhale for 2 seconds into the chest
- Exhale completely for 4 seconds.
- Repeat for several cycles until you feel calm and composed. Feel free to lengthen out the breath if it feels natural and if you can remain relaxed.
You can pause and do this anytime you’re feeling overwhelmed today. Please let us know how effective it is for you!
Watch the following video in the evening, where I teach you a different breathing exercise that I love doing before bed. See you then!
