3.5 great ways to breath deeper

We are told to breathe. Deeply.

In treatments, in meditations. To breathe in on a count of four, or six.

But we can't even make it past a count of two…

Over the years, incorrect breathing patterns train the body to think this is what’s expected, so the diaphragm and the intercostal muscles tighten and don’t allow a full range of motion.

So how do we expand our breathing capacity?

Sips of air - instead of taking it all at once, take small inhalations, pause for a moment, then take another small inhalation… continue like this until full, then exhale slowly through the mouth. At first, you may only manage two or three sips - don’t get discouraged. Keep training the muscles to open. By the way, if your exhale is also short, you can do the same technique- breath out in small increments.
Releasing the diaphragm - the main breathing muscle located between the lungs and the rest of the abdominal organs, which tends to “get stuck” when it holds physical & emotional tension. This tecniq will give it a gentle massage. Please do this mindfully and with care. Place your fingers just below the ribcage, even at a slight angle as if trying to reach behind the ribs. Slowly begin to inhale, you should feel the muscle against your fingers. Apply gentle pressure. You can adjust finger placement according to sensation and control the intensity through finger pressure and inhalation depth. Repeat this breathing cycle 20–30 times.
Opening the chest - our lifestyle tends to create a rounded back and closed chest (computers, mobile phones). In this posture, lung capacity is limited. We want to “correct” spinal alignment. How? Take a large rolled-up towel or a yoga bolster, sit down on a mat or yoga mat, place the towel vertically near the base of your spine, and lie back so it supports your spine and head (if it’s not long enough or your chin tilts upward, place additional support under the head). This posture should create a gentle opening of the chest. Stay in this position for a few minutes to allow the body to relax. Very important! If there is pressure in the lower back, place a pillow underneath to reduce arching. Never work through pain.

Extra tip – while lying down, place something with weight on the chest (a book, a heavy pillow, a bag of rice). Gentle pressure allows muscles to relax and breathing to deepen. In general, lungs respond well to gentle pressure- place your hands on the sides of your ribs, applying light resistance.

Breathing is foundational; it’s our gateway to balancing the nervous system and nourishing the body with oxygen and energy.

I recommend doing these exercises before sleep and noticing the effect of each on the body and overall feeling.

Good luck!