Practicing conscious breathing is a bridge inside us. It allows us to notice what inside us is asking for our attention. What kind of sensations, that we usually prefer to ignore, are calling for our attention? Physical tension and rigidity, frustration, dissatisfaction, anger, irritation, tiredness, restricted breath. We can address the restricted breath by training our ability to breathe in different ways. We have already looked at this aspect in my previous articles and you can practice breathing with me every Thursday morning at my Praxis 🙂

What about the physical tension and rigidity? I refer specifically to the shoulder area, the belly and the lower back.

Those are regions that cumulate a lot of tension: we sit a lot in front of our computer, we stay a lot in similar positions, or we might do the same kind of exercises. In addition, when we feel uncomfortable, we tend to tense up at the same places in the body. So the tension already there is enhanced. In order to not feel those unpleasant areas, we reduce our breath and limit our movements unconsciously. Since we are tensed up, our ability to breath is limited and because our ability to breath is limited, it is difficult to release tension.

How to get out of this restricting circle?

1) Notice where in your body you collect tension and/or rigidity: shoulders, belly, lower back are good places to look. Start focusing on one area. Keep this practice for a least 5 days at week, during 4 weeks in a row.
2) Choose a set of easy exercises that will allow you to move soflty that region. Here some simple examples:

For the shoulders:

• 10 big slow circles with the arms (5 in a direction, 5 in the other)
• a set of 10 contractions – relaxations: raise your shoulders (as you would like to touch your ears) and relax
• 10 movements of the spine: gently let your back curve a little backward and then straight it gently forward

For the low back:

• 10 big and gentle circle with pelvis (5 in a direction, 5 in the other)
• a set of 10 contractions – relaxations: push gently your pelvis forward and let it go
• 10 movements of the spine: gently let your back curve a little backward and then straight it gently forward

For the belly area:

• 10 big circle with the belly area (5 in a direction, 5 in the other)
• a set of 10 gentle contractions – relaxations
• 10 movements of the spine: gently let your back curve a little backward and then straight it gently forward

3) Take 5-10 minutes every day for this. Start your session by paying attention to your specified area. Then practice the movements remembering to breathe deeply while exercising. Conclude by focusing your breath on the area. Notice the changes.

If you experience pain, stop the practice.

Let me know when you have questions or if you want some support 🙂

Wish you a lot of good moments taking care of yourself 🙂

Picture from geloof-huwelijk-gezin.blogspot.com