When we’re under pressure our bodies feel constricted and tight. You might notice your breathing is quite shallow in your chest, which creates tension and keeps the body in a stressed state.
Yoga and mindful breathing help us create space and allow energy to flow more freely in our body and mind. Try this 3-part breath to encourage deeper, diaphragmatic breathing:
Sit comfortably or lie down with your knees bent. Close your eyes, relax and breathe naturally through your nose.
Place your hands on your belly. As you inhale, feel the belly expand and your hands lift. As you exhale, feel the belly sink back towards the spine. Take 5-10 breaths.
Move your hands to your chest or the sides of your rib cage. As you inhale, feel the natural lift of your belly, followed by the expansion of your chest and ribs. As you exhale, feel the chest and ribcage release followed by the belly. Continue for 5-10 breaths.
Next, bring your hands to the top of your chest, just below your collarbones. As you inhale, breathe all the way up to the collarbones and feel them rise slightly. Then, exhale completely.
As you continue to breathe, keep your awareness on this three-part movement. As you inhale, your belly lifts, your ribs expand, and your chest rises. As you exhale, your chest drops, your ribs contract, and your belly softens and lowers.
Continue at your own pace, gradually letting the three parts of the breath flow smoothly without pausing, like a wave. Continue for up to five minutes, or as long as you feel comfortable.
