BREATHING PRACTICES for pregnant women

BREATHING PRACTICES

Sectional Breathing:

Clavicular breathing:

• Sit in comfortable pose and perform thoracic breathing for a few minutes.

• Inhale fully, and expand the rib cage.

• When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck.

• The shoulders and collar bone should also move up slightly. This will take some effort.

• Exhale slowly, first releasing the lower neck and upper chest, then relax the rest of the rib cage back to its starting position.

• Continue for a few more breaths, observing the effect of this type of breathing.

Thoracic breathing

• Sit in comfortable pose and maintain unbroken awareness of the natural breath for

some time, concentrating on the sides of the chest.

• Discontinue any further use of the diaphragm and begin to inhale by slowly

expanding the rib cage.

• Feel the movement of the individual ribs outward and upward, and be aware of this expansion drawing air into the lungs. Expand the chest as much as possible.

• Exhale by relaxing the chest muscles.

• Feel the rib cage contracting and forcing the air out of the lungs.

• Breathe slowly and deeply through the chest with total awareness.

• Do not use the diaphragm.

• Continue thoracic breathing for a few minutes, pausing slightly after each inhalation and exhalation.

Abdominal (or diaphragmatic) breathing

• Sit in comfortable pose and observe the spontaneous breath without controlling it in any way. Let it be absolutely natural.

• Continue observing the natural breath for some time.

• Place the hands on the abdomen just above the navel.

• The hands will move up with inhalation and down with exhalation.

• There should be no tension in the abdomen. Do not try to force the movement in any way.

• Try not to expand the chest or move the shoulders.

• Feel the abdomen expanding and contracting. Continue breathing slowly and deeply.

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