Diaphragmatic Breathing and Extended Exhales

Описание: Hello everyone!

Welcome to my first video :)

In this week’s foundational practice video we will be focusing on the breath.

Diaphragmatic breathing, also known as belly breathing, is an incredibly easy yet important tool to have in your toolbox.

Due to stress, anxiety, poor posture, and muscle memory/habit, it is very common to take shallow breaths mainly in the chest. This engages your secondary breathing muscles and overworks them, which is why tension is often found in the neck and shoulders during stressful times.

This breathing practice is done on the ground for the tactile sensation to help connect your mind to the belly, and to give the diaphragm a little resistance to help strengthen the muscle. If laying on the belly is not accessible, laying on the back and stacking some books on the belly is another option. Seated in a comfortable position with your hands on the belly is another option. If your body is used to shallow breathing, this might feel a bit awkward at first, but like all things it will become easier with time. Start by really over exaggerating the expansion of the belly on exhales.

Following the diaphragmatic breathing we move into extended exhales. I personally use extended exhales nearly every day. They are very helpful for anyone who struggles feeling ungrounded or constantly caught up in thoughts. Having exhales that are longer than your inhales communicates to the body that you are safe and triggers a relaxation response. Again, if you’re used to shallow breathing a longer exhale might feel odd. We start with smaller counts, for example start with an inhale for 1 and exhale for 2, repeating until that feels comfortable, then moving to an inhale for 3 and exhale for 5, eventually working up to inhale for 4 and exhale for 8.

I really really hope you find these practices helpful. I’m so grateful for you being here and sharing your energy with me.

Disclaimer -

Please consult with your physician regarding the recommendations shared on this channel. Please listen to your body and participate in ways that will be most sustainable for your well being. When participating in any activity, there is a possibility of physical injury. If you choose to participate in this exercise you agree to do so at your own risk, assuming all risk of injury to yourself and release Foundations with Elena from any liability. This content is not medical advice.