Watch the first minute. Then lie down, replay and perform along with me.

Diaphragm Breathing, Lying on your Back

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Position:

Lie on your back with your knees bent and feet/knees hip width distance apart.

Rest your arms at your sides and have your face parallel to the ceiling.

You can use a folded towel or flat pillow under your head to get comfortable, if needed. Rest your hands on your lower abdomen, below your belly button.

Movement:

Close your eyes and inhale gently into your lower belly, imagine you are inflating a balloon under your hands.

You can be intentional but not effortful with the inhale.

You feel your lower abdomen rise because your diaphragm contracts and presses downward on your intestines. Your abdominals are relaxing as your diaphragm contracts

It is possible to push your hands up through muscular work of your superficial abs but that is not correct.

Your abs relax to allow the diaphragm to create healthy pressurization of your abdominal cavity.

Repeat 5-10x. If this feels awkward, practice this again later or rest and repeat now.

Click here to download pdf

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Apply this concept to daily life and Belly Breathe as you walk! Breathe in and out through your nose as much as possible. If you are exercising intensely or it's cold out, such that nose breathing isn't comfortable, place your tongue on the roof of your mouth when you inhale. Your tongue can relax and drop down when you exhale through your mouth. This will help you get the same diaphragmatic and core benefits as nasal breathing.

For more information on the science of breathing, I recommend James Nestor's "Breath" book.

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