Breath for the Mind and Body

Learning Diaphragmatic Breathing

I have saved this one for last, in the hope that you will continue doing this after the five weeks are finished.

FOR THE MIND

Diaphragmatic Breathing is the way we should be breathing, it helps to activate our para-sympathetic nervous system, which is our rest and digest. This means that we are able to relax and to recharge. Just focusing on 5 x Diaphragmatic Breaths 3 x daily will make you feel a lot better. Once you have mastered it, this extremely easy trick, will have you quickly connecting to you inner Zen.

FOR THE BODY

We all know that after you have fully recovered from Covid you should slowly return to exercise.  As breath work is a big part of yoga and Covid is an illness that effects the respiratory system, taking a staged approached to breathing exercises is a wise idea.

IMPORTANT: These are only to be performed unsupervised when you are fully recovered and have had a minor illness.  If you think you may have respiratory damage, are still getting breathless, are low on energy, have a fever or have any ongoing symptoms, please get clearance from your doctor – and I would strongly recommend working one on one with a qualified physio who specialises in breath work, so you can ensure you are doing so safely.

Stop immediately if you notice:

  • You are feeling lightheaded or dizzy

  •  You are feeling breathless

  •   Heart palpitations

  • Chest pain

And contact your doctor or emergency services if needed.  

Breathing Exercises

Ideally 3 x daily (but once is better than none!)

Pick the level that is comfortable for you, and work your way to the next level when you can. I would recommend making this practice part of your daily life, once you can comfortably do it sitting or standing, it is easy to add it in multiple times every day. Your mind and body will thank you for it.

Tips:

  • Try to keep your shoulders still

  • Come into relaxed, but proper posture

  • If having your hands on your stomach is not working, try to wrap your hands around your lower ribs, with your thumbs wrapping around the back (some people find this makes more sense to them)

  • Find a depth of breath that is deep yet comfortable

Stage One:

Deep Breathing While On Your Back

  1. Lie on your back and bend your knees so that the bottom of your feet are resting on the bed.

  2. Place your hands on top of your stomach or wrap them around the sides of your stomach.

  3. Close your lips and place your tongue on the roof of your mouth.

  4. Breathe in through the nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.

  5. Slowly exhale your breath through the nose.

  6. Repeat deep breaths for one minute.

Stage Two:

Deep Breathing While Sitting

  1. Sit upright on the edge of a bed or in a sturdy chair.

  2. Place your hands around the sides of your stomach.

  3. Close lips and place your tongue on the roof of your mouth.

  4. Breathe in through your nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.

  5. Slowly exhale your breath through your nose.

  6. Repeat deep breaths for one minute.

Stage Three:

Deep Breathing While Standing

  1. Stand upright and place your hands around the sides of your stomach.

  2. Close your lips and place your tongue on the roof of your mouth.

  3. Breathe in through your nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.

  4. Slowly exhale your breath through your nose.

  5. Repeat deep breaths for one minute.