Humans are ‘belly-breathing’ creatures naturally. Babies and children breathe naturally and effectively using their diaphragm and belly. The dome-shaped major muscle of respiration contracts allowing a pressure change in the chest to allow air to enter the lungs. As breath enters the body, the stomach should rise as the dome contracts; as breath leaves the body, the abdomen falls back to a resting position. The opposite is often true for adults. In many adults their chest rises as intercostal muscles are activated. The diaphragm is not engaged but instead other muscles are. Breathing in this way over time causes the diaphragm to weaken and the individual will suffer in terms of respiratory health and overall performance in activity.

For some, the diaphragm is a place which has emotion encoded within it and commonly stores tension. If it is not safe or possible to express or explore the emotions happening within the body, over time the tension in the diaphragm aids suppression of feelings. Feelings can end up becoming unconscious as the body becomes effective in suppressing emotion.

Breathwork helps us to tap into our core self to have a look around to see what is happening within our inner landscape. Every single human is different and has experiences unique to themselves. For some breathwork is really difficult as they have not breathed into certain parts of the body for a long time. Consider that you have to get to somewhere that you have been many times before. It is likely that you will take a different route each time. The body is the same in that it knows what works for itself and what it has done before. If you are not used to breathing deeply, steady and fully into all parts of the ribcage or using the abdomen for example, it will be foreign to you or perhaps confronting (or many other things individual to you and your own experiences). The body holds stored emotions deep within so when you begin moving breath through your body in a different way, parts of you that have not seen the light of day for a while (on the inside) are stimulated or woken up. This is because muscles which have not been moved and used, stiffen up and they lose their strength and elasticity. Breath work can release stored, pent up tension or emotion and even parts of you that are unconscious. This can be super tough and for some just not possible. A strong achievement oriented mindset is not what you need to pack in the toolbox when approaching breathwork. Trying things you are not used to can lead to unravelling parts of you that may need additional support. When someone is constricted and they are aware they are not good at something which is thought of as basic, they can panic and feel terrified. Other people can feel like they are suffocating or can be triggered.

The main message here is gentle and kind, take your time and be easy with yourself. There is no ‘there’ that you are trying to get to. The only aim is to explore you and where you are at that specific time. You cannot force this or push into it, the feeling around this work is ‘allowing’ as and when you feel ready. It’s important to remember that if you go somewhere new you can step back into the known and comfortable whenever you choose.

If you are not ready, rather than use deep breaths try one of the exercises below to become present, quieter on the inside and practice changing your attention.

Body connection

Sitting on the ground and connecting to something solid is a great place to start. By sitting in a position that feels comfortable to you and closing your eyes (or taking a soft steady gaze on the floor) you can start to tune in. Rather than aiming for the core of your being or any big emotional centre try for somewhere entirely neutral. As a suggestion, consider the toes or the feet. Bring awareness into the toes or feet. Consider how they feel… does it feel nice to place the soles flat on the floor. Do you prefer placing the soles of the feet together. Can you feel the bottom of the feet? If you try, can you take attention to the top of the feet? Can you feel the top of the feet? It sounds funny but it takes the attention into your body someplace that may be easier to go before more highly charged areas at a later date.

Sit or stand on the ground and become aware of your connection to the ground or chair. What parts of you are in contact with something else? Are you sitting on a blanket? What does the blanket feel like?

Listening to outside to go inside

A tool I find useful when there may be external noise and I want to breathe, chant, move or whatever is to focus on the noise that is outside of me. I begin to listen out for planes, sirens in the distance, the wind, the trees, leaves, people talking, water running, the washing machine alerting me that its finished (always seems to happen during breath work!) and gradually to myself to the sounds I am making. I listen to myself breathing in and out, in and out, in and out. It is a lovely presencing exercise and has the added benefit that if I hear a plane or a siren when I am deep in my practice the external noises do not bother me at all. I scanned for these noises to help me calm and still myself, so they are not a hindrance to me in my practice but something that’s helped me. Seriously, presencing-yoga-stuff just makes life so much better.

If you are ready to wake up the diaphragm

Lie with your back on the floor with knees slightly bent. Place a small pillow or folded up towel under the head. If you need a rolled up blanket or bolster under the knees place one accordingly. Stand up if you prefer to begin this way. Place the hands on the waist, being gentle with yourself. Concentrate on breathing in softly and steadily through the nose until you fill with air. Breathe in an even steady breath to encourage the diaphragm to be used, feeling the belly rise on the inhale. Let the belly fall naturally as the diaphragm relaxes.

Try to maintain this for 5-10 breaths as it takes a little getting used to if you are new to it.

Try it standing up to see how that feels for you.

A steady slow breath helps the nervous system to know we are okay and all is well so you can maintain a calm even state which helps you to breathe in a new and different manner. Many people realise that this is not the norm for them and by letting yourself try something new over time the diaphragm will become recruited.

Try it with someone else and see who can make their belly the fullest – or if you have a little person, let them gently rest their hands on you and see if you can move to lift their hands higher up and then take turns. Laughing is optional but encouraged.