Belly Breathing Tutorial
What is belly Breathing? Belly Breathing is also known as diaphragmatic breathing, and it’s where you breathe from the bottom of your lungs instead of the top. All of us are born with this ability, but over the years of stress and activity, we forget how to breathe and end up taking small shallow chest breaths. These short breaths are closer in nature to the breaths we take when we are in a state of feeling threatened, also known as fight or flight.
Why is belly breathing so beneficial? There are so many benefits to belly breathing so I can’t name them all but here’s a few: Treating COPD, depression, anxiety, helping with meditation, relaxation, reducing stress and blood pressure, regulating bodily processes, helping you get in touch with spirit and your higher self, weight loss, productivity, focus, playing wind instruments, swimming, reducing the fight or flight hormone known as cortisol, lowering your heart rate, reducing symptoms of PTSD, improving your core muscle stability, improving stamina during exercise, reducing chance of injury in any sport or other physical activity, bringing Qi or energy into the body, increasing lung elasticity, and increasing the effectiveness of yoga. Need I continue? Okay, so proper breathing pretty much helps everything!
So let’s learn how to properly breathe with belly breathing.
How to Belly Breathe in 4 steps. For some of us, it would be difficult to belly breathe without some introductory steps, so these steps will help train you to breathe, so that you can breathe properly in all day-to-day activities. You will need: an open space on the ground to lie down, a chair, and an open space on a wall or door to stand against.
1) Step 1: The Lying down breath: Lay down on your back with your knees bent. Tense up and release all muscles. Place one hand on your upper chest and one hand on your belly. Breathe in slowly and quietly through your nose until your lungs are almost completely full. You will know when your lungs are almost full when you start to feel some shoulder tension creep in. This is the point at which you know that you are full enough. You should feel your belly rise, but not your chest. If your chest is rising, keep working on it until you can inflate the belly without inflating the chest. Exhale through your mouth, and squeeze the tummy to get most of your out. Again, stop just before you reach the point where other muscles begin tensing up. In, out, in, out, in, out, in, out, in, out. Repeat this several times until it is comfortable. Pause the video if needed.
2) Step 2: The sitting breath. Practice breathing while sitting on a chair with excellent posture. Keep your back away from chair, and sit with pride in your posture. Tense your muscles, and release tension from all of the muscles in the body. Again, place one hand on your chest and the other on your belly. Practice breathing in slowly and quietly through the nose with the belly expanding until your lungs are full. Breathe out through the mouth, while the chest remains still, until your lungs are empty. In, out, in, out, in, out, in, out, in, out. Repeat this until it is easy. Pause the video if you need.
3) Step 3 The standing against the wall breath. Make sure that your head, shoulders, bum, and heals are touching the wall. Again, tense up and then release all muscles in the body. Place one hand on your chest and one hand on your belly. Breathe in slowly and quietly through your nose until your lungs are full. Exhale through your mouth until you are empty. In, out, in, out, in, out, in, out, in, out. Repeat until you have gained control of your breath, and pause the video if desired.
4) Step 4: The free standing everyday breath. This breath is meant to be taken into your daily life and activity, as often times, we don’t have time to lie down, sit, or stand on a wall. Stand up straight with excellent posture. Tense up and release all muscles in the body. Place one hand on your chest, and the other on your belly. Inhale calmly through the nose, filling completely, and exhale through your mouth, emptying your lungs completely. In, out, in, out, in, out, in, out, in, out. Repeat this until you are able to do it while focused on another activity.
Excellent! Now you are ready to breathe in a way that allows your greatest potential, and don’t forget to like this video and subscribe to this channel for more amazing life changing content!