GiG 04: Deep Pelvic Breath
Grounding in Grace series
Pelvic Breath Exercise sequence
1. Lie down on your bed or floor or sofa. Have your hands resting gently on your belly; legs, neck and arms relaxed.
2. First bring your breath into your throat. Slowly, through a count of 3, inhale through your nose bringing your breath into your throat. Hold for a count of 3, then slowly release through your mouth for a count of 9.
3. Repeat bringing the breath into your throat 3 times.
4. Next, move your breath to your lungs. Slowly, through a count of 3, inhale through your nose bringing your breath in through your nose, down past your throat and into your lungs. Hold for a count of 3, then slowly release through your mouth for a count of 9.
5. Repeat bringing the breath into your lungs 3 times.
6. Now, move your breath a little deeper, into your diaphragm. Slowly, through a count of 3, inhale through your nose bringing your breath down through your throat, your lungs and then into your diaphragm. Hold for a count of 3, then slowly release through your mouth for a count of 9.
7. Repeat bringing the breath into your diaphragm 3 times.
8. Next, bring your breath into your upper abdomen or stomach. Slowly, through a count of 3, inhale through your nose bringing your breath through your throat, lungs and diaphragm and into your upper abdomen. Hold for a count of 3, then slowly release through your mouth for a count of 9.
9. Repeat bringing the breath into your upper abdomen 3 times.
10. Now, bring your breath into your lower abdomen or womb space. Slowly, through a count of 3, inhale through your nose bringing your breath down your throat, your diaphragm, your stomach and into your womb space or lower abdomen. Hold for a count of 3, then slowly release through your mouth for a count of 9.
11. Repeat bringing the breath into your lower abdomen 3 times.
12. Now bring your breath deep into your pelvis. Slowly, through a count of 3, inhale through your nose bringing your breath through your throat, diaphragm, stomach, lower abdomen and then into your pelvis. Hold for a count of 3, then slowly release through your mouth for a count of 9.
13. Repeat bringing the breath into your pelvis 6 times.
14. Now we reverse the process. Slowly, through a count of 3, inhale through your nose bringing your breath into your lower abdomen. Hold for a count of 3, then slowly release through your mouth for a count of 9.
15. Repeat bringing the breath into your lower abdomen 3 times.
16. Next, upper abdomen. Slowly, through a count of 3, inhale through your nose bringing your breath into your upper abdomen. Hold for a count of 3, then slowly release through your mouth for a count of 9.
17. Repeat bringing the breath into your upper abdomen 3 times.
18. Now, diaphragm. Slowly, through a count of 3, inhale through your nose bringing your breath into your diaphragm. Hold for a count of 3, then slowly release through your mouth for a count of 9.
19. Repeat bringing the breath into your diaphragm 3 times.
20. Now, lungs. Slowly, through a count of 3, inhale through your nose bringing your breath into your lungs. Hold for a count of 3, then slowly release through your mouth for a count of 9.
21. Repeat bringing the breath into your lungs 3 times.
22. Finally, throat. Slowly, through a count of 3, inhale through your nose bringing your breath into your throat. Hold for a count of 3, then slowly release through your mouth for a count of 9.
23. Repeat bringing the breath into your throat 3 times.
24. Allow your breath to return to normal. Give yourself several moments before trying to get up. To get up, roll on your side and slowly lift yourself. Remain sitting for a few moments.
25. Continue with your day.
Pelvic Breath Extension
Once you feel comfortable with the Basic exercise above, try this expansion: throughout the exercise, turn your focus to how your body, mind and emotions are each reacting to bringing the breath deeper and deeper into your torso. Start again at your throat, noticing what is happening in your throat, how your mind is reacting, if you notice other parts of your body clenching or releasing. Continue to bring this awareness with you as you slowly bring the breath deeper and deeper and then slowly reverse the process. What happens as you move your breath up your torso as compared to down? How does your body react differently to the inhale compared to the exhale?
Simply bring awareness. Notice. No judging; only noticing.
I know, 25 steps looks like a lot, and really it is simply a gradual process of bringing the breath deeper into your body and then slowly and consciously reversing the process. Practice this exercise a few times this week and when ready play with the expansion.
*Note : breathwork does not work for everyone, and for some can aggrivate anxiety. If that applies to you, skip this exercise/meditation.
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