Belly Breathing

Belly breathing – Learning to use the belly

  • Sit or lie flat with with one hand on your belly right under your ribs and the other on your chest.
  • From this position, take one deep breath through your nose while letting your belly nudge your hand outward. Ensure your chest isn’t moving as this happens.
  • Next, with pursed lips, breathe out like you’re whistling.
  • As you feel the hand you’ve placed on your belly go in, use it to push out all the air.
  • Repeat this several more times.

Why Belly Breathing?

  • The lower half of your lungs is the thickest and most closely compacted, which means more oxygen can enter the bloodstream. 
  • Consciously breathing into the lower half of your lungs by engaging the diaphragm, literally allows you to ‘breath more life into’… you. 
  • Oxygenated blood travels to the heart, where it’s pumped to the rest of the body via blood vessels that move into surrounding tissues. 
  • Ultimately, oxygen reaches every cell that makes up the body.
  • If your upper chest is moving when you breathe then you’re not using the lower part of your lungs, which means you’re not breathing optimally.
  • Chest breathing engages only the top part of your lungs, and remember that the lower half of your lungs is the most oxygen-rich.
  • If you’re breathing with your chest and not your diaphragm/ belly you’ll likely overuse your neck and shoulder muscles, which are not meant to be breathing muscles.
Learn Belly Breathing, stretch and strengthen to aid respiratory health! – Live at 11am

What are the benefits of belly breathing or diaphragmatic breathing?

Diaphragmatic breathing has proven to: 

  1. Improve respiratory function, by relaxing tight chest muscles and by increasing lung capacity. Research suggests that diaphragmatic breathing can be especially helpful to those with chronic obstructive pulmonary disease.
  2. Lower heart rate and blood pressure, and is even recognized by the FDA in the treatment and regulation of hypertension. It also improves circulatory system function by maximizing the delivery of oxygen to the bloodstream and to each of the trillions of cells in your body.   
  3. Maintain blood pH levels (the scale of alkalinity to acidity.) Blood acidity is neutralized with the release of carbon dioxide from the lungs. Deep, slow breathing helps the brain and lungs continuously optimize pH levels.
  4. Engage your diaphragm internally which in turn massages your abdominal organs and glands, stimulating them and promoting their healthy and optimal function.
  5. Boost the immune system because as the diaphragm massages the internal organs and glands it helps move lymph (fluid containing the immune system’s white blood cells) throughout the body to their targeted locations.
  6. Detoxify the body. Controlled breathing stimulates lymphatic movement. One of the key functions of your lymphatic system is to flush toxins out of your body. Your lungs are also a major excretory organ. With every maximized exhale, you expel waste, toxins, and excess carbon dioxide from your system.
  7. Maintain healthy digestive function and help ease upset tummies. The same diaphragmatic massaging motion that helps flush toxins also helps stimulate blood flow of your intestinal tract, ensuring your gut muscles keep on moving as they’re intended to.
    • Breathing deeply can help prevent acid reflux, bloating, hiatal hernia, and intestinal spasms.
    • Deep breathing also helps quell the stress response, which compromises digestion. It’s worthy to note here that multiple studies and research confirm a high correlation between digestive/ gastrointestinal issues (i.e.: IBS) and mental health imbalances such as anxiety and depression.
  8. Increase theta brain waves. Theta brainwaves are associated with the state of deep relaxation and dreaming sleep, as well as increased creativity, super-learning, integrative experiences, and increased memory.
  9. Be an effective relaxation technique. This is because your breath acts as a switching station for your nervous system, specifically between the two branches of your autonomic nervous system: the sympathetic nervous system (stress response), and the parasympathetic nervous system (relaxation response.) Deep, slow breathing relieves stress and relaxes you, and also engages your sympathetic in ways that work for you, not against you. In this way, deep breathing helps send your body signals of safety so that you can enter into a higher state of functioning – one that is healing, regenerating, and conducive to sustained fulfillment and thriving.
  10. Be an effective option for treating emotional and mental health conditions such as stress, anxiety, and depression.

Source: Benefits of Deep Breathing, A Step by Step Guide to Diaphragmatic Breathing

Classes Week of June 29th

Classes are donation-based and we’d love your support right now. Learn how to 👉🏼donate.👈🏼

MON
June 29th
BREATHING with BRIANWe’ll explore and practice several mindfulness and focused breathing exercises that researchers suggest can enhance our physical mental and emotional health.
10:00-10:30amYouTube Live
TUES
June 30th
CHAIR YOGA with ANNWe’ll explore and practice several mindfulness and focused breathing exercises that researchers suggest can enhance our physical mental and emotional health.
10:00-10:45amYouTube Live
WED
July 1st
KIDS YOGA with the WHOLE GANG!Pull up a chair to practice self-care! All ages and mobility levels are welcome. Learn breathing techniques, easy stretches, and specific yoga poses adapted for the chair.
10:00-10:30amYouTube Live
THURS
July 2nd
GENTLE FLOW YOGAGet grounded, connect with your breath, and relax deeply during this slow flow yoga class for all levels.
9:00-10:00amYouTube Live
FRI
July 3rd
CHAIR YOGA with BrianPull up a chair to practice self-care! All ages and mobility levels are welcome. Learn breathing techniques, easy stretches, and specific yoga poses adapted for the chair.
10:00-10:30amYouTube Live
SAT
July 4th
HATHA YOGALearn basic yoga asanas to improve strength, balance and flexibility while focusing on the thread of the breath that “yokes” the mind and body together.
10:00-11:00amYouTube Live

SUN
July 5th
MENS YOGA with BrianDesigned for men of all ability levels to build strength and flexibility in an informal setting, this class will focus on the core muscles of the back, abdomen, and hips while exploring how to optimize alignment and manage stress throughout the day.
10:00-11:00amYouTube Live

If you miss the class time, you’ll be able to access the recording after the class is completed.

Feel free to visit our past videos to keep your practice going.

ABOUT THE INSTRUCTORS: Ann and Brian are certified yoga instructors who have been teaching yoga and meditation to all ages throughout the Philadelphia area for five years. Lucy their dog is the team’s meditation coach and mascot.

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CLASS DESCRIPTIONS:

BREATHING 101 with Brian: Reduce your stress while building resilience to better adapt to all the changes and disruptions to our normal routines in the coming weeks and months. We’ll explore and practice several mindfulness and focused breathing exercises that researchers suggest can enhance our physical mental and emotional health.  All you need is a comfy place to sit.

CHAIR YOGA with Ann or Brian: Pull up a chair to practice self-care! All ages and mobility levels are welcome. Learn breathing techniques, easy stretches, and specific yoga poses adapted for the chair. Improve your balance with standing poses that use the chair for support, if it’s in your practice.

KIDS YOGA with TEAM SUN WELLNESS: Join us to move, breathe, and stretch while having fun and learning yoga poses and breathing exercises. Kids of all ages welcome.

GENTLE FLOW YOGA with Ann: Explore the equilibrium between effort and ease during this accessible sequence designed to connect mind, body, and spirit. We’ll unleash joyful freedom during rhythmic movements linked with the breath…and find steady poise through stable alignment in classic poses. 

MENS YOGA with Brian: The teaching philosophy for this class is simple: helping us men of all shapes, sizes and ability levels continue doing the things we love doing…by 1) managing past injuries, 2) preventing new ones and 3) building mobility and strength where we need it most. We’ll focus on the usual suspects in the aches and pains department, specifically the hips, back and shoulders; and concentrate on building core strength to stay safe in our daily activities.

HATHA YOGA with Ann: Learn basic yoga asanas to improve strength, balance and flexibility while focusing on the thread of the breath that “yokes” the mind and body together.