Science has proven that lung capacity, wellness, and life-span are dependent on optimal breathing.
Many adults have developed patterns of moving and breathing that negatively impact their breath and the ideal balance of oxygen and carbon dioxide in the body, leading to symptoms ranging from pain to mental sluggishness or organ dysfunction.
The Feldenkrais Method® offers a simple, easy Awareness Through Movement® lesson to help you improve the way you breathe. Click the image below to listen to staff Guild Certified Feldenkrais Practitioner® Bridget Quebodeaux lead you through the sequence. For those unable to access the audio, the sequence is printed below.
Call 310.475.6038 today to schedule an appointment with one of our staff Guild Certified Feldenkrais Practitioners® for assistance with improving the way you breathe.
1. Lie on your back on a firm but comfortable surface (a carpeted floor or hard floor with a blanket is ideal).
2. Bend your knees and stand your feet on the floor hip distance apart and at a distance from your butt that allows your legs to feel securely supported.
3. Attend to your breathing. Which parts of your body are active as you inhale (where do you feel movement as you breathe in)? Which parts of you are you aware of as you breathe out? If you had to describe your breathing as physical sensations alone, what might you say (i.e. I can feel my back press against the floor as I inhale, I can feel my belly tighten as I exhale, feel my throat open as I breathe in...)? What is the depth, ease, satisfaction of your breathing?
4. Gently protrude your belly---as if you were inflating a balloon in your lower abdomen.
5. Allow your belly muscles to relax back to their normal resting position. Repeat this movement several times. Don't rock your pelvis as you push and release your belly. Think of your belly expanding in all directions---front, sides, back. As you expand your belly, your diaphragm is moving downward.
6. Do the opposite movement---pull your belly in and puff out your chest. Relax and repeat this movement several times. When you do this movement, your diaphragm is moving upward.
7. Take a breath and hold it. While holding your breath alternate pushing out your belly and pulling in your belly while inflating your chest. When you do this movement you are moving your diaphragm down and up. Exhale when you need to , and repeat: breathe in, hold your breath and alternate pushing out your belly and pulling in your belly/expanding your chest. Think of a long balloon ½ filled with air. Its as if you are pushing the air from one end of the balloon the other. Some people use the image of a see-saw to describe this movement. Make sure you rest and breathe when you need to, and return to the movement when you are ready. Repeat the see-saw movement for 5 breaths.
8. Rest for a moment with your legs extended long (if this is comfortable), and just notice your breathing---which parts of you are you aware of as you breathe in and out. How much of yourself are you aware of being involved in breathing now? What's the depth, ease, satisfaction of your breathing now?
9. Roll onto your belly with your head turned to the right. Your right arm is resting on the floor so that your elbow is bent and your hand is near your face, and your left arm down along your side. Breathe in, hold your breath and make the same "see-saw" movement. As you push belly out, your lower back rises and as you expand your chest, your upper back rises. Repeat several times, breathing and resting when you need to.
10. Turn your head the opposite way and switch your arms so your left hand is near your face and your right arm is down along your side. Continue "see-saw breathing."
11. Roll onto your back and rest for a moment, and one last time just notice your breathing---which parts of you are you aware of as you breathe in and out? How much of yourself are you aware of being involved in breathing now? What's the depth, ease, satisfaction of your breathing now? How would you describe the function of breathing in terms of physical sensations now?