Try This Daily Practice:
Select a soothing song, a length of your choice. If you would like you can use this song.
Bring your attention to the breath. Notice where the breath naturally sits in the body – the belly, ribs, chest? Do you breathe through your nose or mouth?
Choose to either close the eyes, or steady your gaze on something out in front of you.
Begin to deepen your breath. First feeling the breath grow in your belly. You can even place a palm on your belly button to feel the rise and fall. Now, begin to lengthen your exhalation.
Then, send your breath into the space between your belly button and ribs. You can move your hand up higher between your belly button and ribs, or both of your hands can rest softly on your lower ribs. Feel the breath moving here. Each breath a rise and fall. You are now practicing diaphragmatic breathing. Invite the body to soften, continue to breathe. Remember, you are in control of how long you practice for. Stay for a few minutes, or a few breaths.
Twice a week I offer a 90-minute online yoga class called "Yoga for Mind Body Wellness". Would love to have you join me.
About the Author
Dana Saad is a Registered Yoga Teacher and Licensed Clinical Social Worker. In addition to conducting private individual counseling at Key Therapy Counseling, she also holds weekly yoga classes (see list of classes here). She completed her yoga training at Kripalu Center for Yoga & Health and has pursued additional training in Trauma-Informed Yoga (through Trauma Center Trauma-Sensitive Yoga) and Yoga Nidra (through the iRest Institute). Her Trauma-Informed Yoga classes incorporate a mindful approach to trauma processing, deep relaxation, and mind/body balancing intended to treat current symptoms related to an overactive nervous system.