Breathing Exercise of the Week!

It’s that time of week again! Time to take a few minutes out of your hectic day to turn your energy and your focus inward.

Last week’s recommended breathing exercise was all about calming unwanted nerves and feelings of anxiety; this week’s is designed to give you a little more pep in your step! Try it first thing in the morning on an empty stomach to start your day off with a little more energy and invigoration!

Navel Breathing

Sit, either in a supportive chair or on the floor, with your back in a comfortable, upright position. Start off with a long, slow inhale, and a long, slow exhale to get your body focused and relaxed.

Then, take in a brief inhale through your nose, followed by a sharp and forceful exhale (also through your nose). When you are exhaling, focus on pressing your navel towards the back of your spine, so that your entire core becomes engaged in expelling your breath (this is why it is advised to practice this breath on an empty stomach). Each inhale should be short and passive, while each exhale is short, strong, and active. Done correctly, this type of breathing should sound a little noisy.

This quick and forceful breathing can feel a little strange at first, so only engage in it for as long as it feels comfortable. I would suggest starting with 15 quick breath cycles, taking a break, and then going for another round. Eventually, you will be able to work your way up to 30 breath cycles in a round.

Give it a go, and choose to begin your day with a little quick and easy self-care!

Breathe easy ‘til next week!

Written by Helena Lorenz

Heights Family Counseling Clinical Intake Specialist