Belly Breathing Basics in a Nutshell
Dear A & H…Covering a “most important” subject today, especially for runners. It concerns breathing properly by focusing on belly breathing. Think I’ll take a few good breaths before jumping in. ت
Getting Back to Basics
Breathing.
It’s one thing that we did so much better as kids.
Gracious, where did we go wrong?
How can something that’s practiced 24/7 just go downhill when we hit adulthood?
“I see you Stress. You can’t hide from me!”
Relearning Diaphragmatic Breathing (AKA Belly Breathing)
The great thing about doing something expertly at one time, it’s so much easier tackling it the second time.
With that in mind, below are steps to reacquaint yourself with the kind of breathing you used to do so well.
Make this breathing automatic again and you will once again know full lungs, slower breathing, and increased relaxation.
Belly Breathing Practice Exercise
1. Chose a position that’s comfortable for you.
Either –
- stand in a relaxed position,
- sit comfortably without slouching, or
- lie on a flat surface with knees bent.
2. Next, place one hand on your belly just over your navel. Place your other hand on your chest.
3. While inhaling softly and evenly through your nose, feel the air gently move its way down toward where your hand is resting on your belly. If done properly, your chest won’t rise.
4. After a full inhale and a slight pause, exhale with the softness and evenness you felt with your inhale. Try exhaling through your nose but, if that’s not possible in the beginning, it’s fine exhaling through your mouth. During the exhale, feel the hand on your navel go down on its own. No need to force this step. Trust your body to do what it knows to do. With time, it will remember better and better.
5. Repeat a full inhale and exhale cycle 3 to 12 times.
Since, on average, we breathe about 12 times every minute, this exercise can be practiced multiple times a day while going about your day. Try it while driving, washing dishes, taking a bath…anytime.
That’s It!
With time, belly breathing will become easier and, with regular practice and patience, automatic.
That’s the ultimate goal, to unconsciously fill lungs to their full capacity and, in the processes, experience the healthy rewards from breathing well.
True medicine, that.
Much love, O.M.
P.S. Have you found this post helpful? If “Yes!,” please consider sharing, loving your body with a few miles today, and signing up for notice of new content. Thank you!
P.P.S. No spam ever. Staying away from processed is a healthy thing to do. 🙂
