Expert Support
Book Breathing
(Best practiced alone and in a quiet space)
Lie down on your back (if this is comfortable for you) with your legs stretched out flat on the floor; otherwise you can bend the knees and place your feet flat on the floor to protect your lower back. Roll a small towel and place it under your neck.
Gently place a hard cover book on your belly, and position a hand in the middle of your chest (figure a).
With your eyes closed follow the pattern of your breath and play close attention to how the book on your belly and hand on your chest move with it.
A healthy breath pattern is one that starts at the base of your spine and on an inhale forces your belly to expand (the book moves toward the sky) followed by an expansion of your chest (your hand moves toward the sky – figure b).
As you exhale, your chest relaxes to the earth (hand moves toward the ground), followed by the belly as it releases toward the earth (the book settles down on your flat belly – figure c).
Some individuals may notice their breath moves in an opposite flow than described above. No need to worry, simply make this simple exercise a regular one and you will be able to train your breath pattern to change, ultimately leading to enhanced awareness of your breath and a deeper fuller breath creating overall well being!
