To breathe deep within the body is key to success. The body allows for different efficient options to breathe freely. The best are those where the big breathing muscles are responsible for the main volume exchange. The auxiliary respiratory muscles should not be the major players when it comes to breathing. The auxiliary respiratory muscles are the muscles that are capable of lifting the highest rib pairs, so they are muscles of the shoulders and the neck.
There is another very important function of deep abdominal breathing, and that has to do with our overall mental and emotional well-being. Too many thoughts are often the reason why we forget the importance of the body. Too much mental work actually shifts the energetic center of gravity upwards towards the head. In the long run, it also shifts the physical center of balance upwards. With too much focus in the shoulder and neck area, the legs and the pelvis start to tense up, leaving only the upper body still responsive. This is not a good permanent state. The body needs efficient moving patterns to be best adaptable to the changing requirements of the day, and to be able to balance stress impulses. A good link to the body is extremely important. Feelings of disconnectedness from one’s body or one’s self are often results of the loss of body awareness. But this doesn’t have to happen, and by using one’s breath consciously, you have a powerful tool to avoid such uncomfortable conditions.
So it is important that the center of gravity of your consciousness is as deeply rooted in the body as possible. This is why the next exercise will help you to connect the body and your consciousness in a grounding way.
3rd exercise for normal abdominal breathing:
Once again stand upright. This time, make sure that the inside of your feet are parallel to each other.
Start to gently shift your pelvis to the front and then to the rear in a rhythm of your choosing. The movement shouldn’t be too big. The gentle movement in the hip joints, which are naturally opening to the front and to the rear, enhances the flow of blood and lymphatic fluid in the legs and draws in your consciousness. Make sure to enjoy this with ease.
Your pelvis gently moves forward and backwards and you feel the gentle movement in your hip joints and your groin. Without leaving this movement start to combine it with a small movement of your abdominal wall. Make sure the movements are connected so that when your pelvis moves to the front your belly extends and when your pelvis moves to the rear your belly retracts. Perform this combined movement until it flows with ease and without disruptions. Now focus your awareness solely on the movement of your pelvis again without changing anything in the movement.
The next step is that you consciously connect your inhalation with the movement of your pelvis to the front, and your exhalation with the backward movement of your pelvis. At this moment this shouldn’t be a problem for you anymore. Your breathing might still be a bit shallow at this point, but that’s ok. The main focus of this exercise is to connect the breath with the movement of our pelvis. The mind is relaxed and you are filled with a calm pulsating feeling that reaches from your legs up to your lower abdomen. The connection between your awareness and your body is slowly being restored which is the reason your mind is a lot calmer right now.