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See our FAQsYou can get access to Level 1 separately to start your healing journey, or take advantage of our limited time offer and get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $119Purchase Level 1 + Level 2 Bundle - $199To get access to the advanced Level 2 courses, you'll need to work through Level 1 first.
You can get access to Level 1 separately to start your healing journey, or take advantage of our limited time offer and get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $119Purchase Level 1 + Level 2 Bundle - $199Lie on your side with hips and knees bent as if sitting in a chair. Use a pillow or your folded arm to support your head and neck. If it’s comfortable, have your knees higher towards your chest. Being in a fetal position will prevent your back muscles from trying to help.
Start to belly breathe and notice your abdominal area relaxing when you inhale. Imagine a balloon filling your abdominal cavity in all directions as you breathe in. Allow your lower back muscles to relax so the balloon can expand backwards. You can be intentional but not effortful. This is more of an imagination exercise than a physical exercise. Continue taking easy and slow breaths. Picture a balloon inflating equally backwards and frontwards.
Now direct your attention to your chest cavity and your ribcage. Imagine a balloon opening up in all directions inside your chest as you inhale. Soften your upper back muscles to allow the filling of the balloon between your shoulder blades. Relax your chest muscles to allow full expansion of the balloon in between your ribs. Gently continue breathing.
Next, focus your attention on your pelvic bowl. What would it look like if a balloon were expanding inside your bowl as you inhale? Imagine your sitting bones moving apart from each other when you inhale. As you breathe in, the outside surface of the balloon contacts the inside edges of your pelvic bones in all directions.
Lastly, focus your attention on the back of your torso and soften all of your back muscles to allow the balloons to expand backwards. Imagine air moving between your spine vertebrae, separating them as you inhale. Picture yourself getting taller as you gently breathe in.
The ultimate goal is to get all 3 balloons to inflate simultaneously. The only way to do this is to make the inhalation gentle and slow, using only your diaphragm. It might be easier to think about one long cylindrical balloon instead of 3 separate balloons. This large oblong balloon starts at your collarbones and reaches all the down to your sitting bones. Relax your neck, your jaw, your shoulders, your chest and your back muscles as you continue to breathe smoothly and easily. Picture yourself getting an inch taller as you gently inhale. When you are ready to move to your next activity, gently press yourself up to sitting.
Diaphragm Breathing Lying on your Side: Application
On a day to day basis, when you think of it, imagine a large cylinder shaped balloon that extends from your collarbones down into the bowl of your pelvis. When you inhale, the entire balloon expands, opens and inflates. Then on exhale, it returns to baseline. When you exercise hard, the balloon actually shrinks and pulls inward a bit due to the abs contracting to actively expel the air out. The best breathing is slower and deeper than we usually do. On a daily basis, think of filling all 3 chambers gently. Even if you only take one breath, it can change your brain and your body in powerful, positive ways.
