Belly breathing is an excellent way of inducing a sense of calm and groundedness. If you notice you do a lot of chest breathing, this technique is a great way of sending the breath into the belly, helping your nervous system come into a more restful and calm state.
PHYSIOLOGICAL FUNCTIONING
The principal muscle involved in belly breathing is the diaphragm. This muscle forms the lid of our abdominal cavity and spans from the sternum, the six lowest ribs and the associated vertebrae, however its attachments extend beyond this region. Breathing changes the shape of the thoracic and abdominal regions simultaneously, which causes the ribs and belly to expand and contract with breath.
The diaphragm is shaped like a parachute. On inspiration, the parachute flattens, putting pressure on the organs, which creates a vacuum that draws air into the lungs. On expiration, the parachute is drawn upwards by the inherent elasticity of the lungs, and pushes air out of the nose or mouth.
The phrenic nerve, also known as the breathing nerve, feeds through the diaphragm. When stressed, the quality of our breath can become inhibited, which causes us to take short and shallow breaths in the chest. Breath can also be restricted if the diaphragm is tight, which quite often is caused by tension or stress in the body. Belly breathing combined with movement, such as yoga, can be a great way to release tension and can have a profound impact on the way we feel, helping to reduce stress and anxiety.
The diaphragm is always used whenever you breathe, no matter the quality of your breath. However, being able to consciously send your breath into your belly helps to coordinate and strengthen the muscles involved in thoracic and abdominal shape changes. Persevere if you find belly breathing difficult to do at first. Start to observe any subtle improvements in your breath and/or a reduction in stress or tension.
HOW TO PRACTICE
From a seated position, place a pillow, blanket or cushion underneath your sit bones so that you can sit more comfortably in an upright position.
Lengthen through your spine, creating space for your baby and place your hands in a position that feels comfortable for you, perhaps on your knees or thighs, and allow your shoulders to drop away from your ears.
Close your eyes, or soften your gaze, and start to tune-in to your breath. Simply observe where your breath is within your body.
Gradually start to lengthen your inhalation through the nose, allowing your breath to be channelled down into your belly.
Exhale out through the nose.
As you breathe in and out, you might observe your belly expanding as you inhale, and contracting as you exhale.
Continue belly breathing for a minimum of 10 rounds, or for as long as feels comfortable for you.
OPTIONS:
HELPING HANDS
Bring your left hand to your heart space and place your right hand over your baby. Focus on your breath filling your bottom hand. Feeling your belly press into your hand and then contracting as you exhale. If you notice your left hand is moving over your chest as you breathe, try to consciously send your breath into your belly, your bottom hand, to help reduce the movement in your chest. It might also feel nice to bring both hands over your baby and practice breathing into your hands. Be gentle with yourself – if you’re not used to this style of breathing, it can take a while to adjust.
FOUR COUNT BREATH
Four count breath can help to even-out your inhalations and exhalations. This helps to release any air that’s left in your body so that you can take a deep inhalation to fill your body with oxygen once more. Take a deep breath in, noticing your belly expand, for four counts. Then exhale, noticing your belly contacting, for four counts.
See the video, below, for a demonstration of how to perform Belly Breathing.
TAKE A LOOK
Did you notice any difference in the way you were breathing before your practice?
How do you feel after performing belly breathing?
How has it made you feel mentally, and physically?
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Belly breathing can be a great way of reducing stress and anxiety as well as gaining more mental clarity and less tension within the body. If you’re curious to experience this breath, stay tuned for short videos featured on my Instagram account, or online workshops and classes with the following studios:
Melbourne Pregnancy and Pelvic Floor Physio
You can contact me via email or Instagram:
E: juliarosegribble@gmail.com
IG: @yogawithjuliarose
Inner Work 