Rib Breathing l Arizona Trauma Institute l Somatic Exercises скачать в хорошем качестве

Rib Breathing l Arizona Trauma Institute l Somatic Exercises

Rib breathing has a similar effect in terms of down regulating the neurological system. However, it has a different connective capacity than the back to front breathing. A lot of times, we focus on front to back so it is interesting to have the experience of feeling the expansion going in and out from a different angle. Also, it allows you to attune into what is going on in your body in those different states. We will begin this exercise with your hands on your ribs and then we are actually going to move to the head as a secondary breathing exercise. So when you do rib breathing, you can also use a strap of some sort that can wrap around your rib cage or your hands, whichever is most comfortable for you. But, instead of squeezing as you breath in, you are actually going to squeeze as you breath out. So as you inhale you are moving your hands away from your body and as you exhale you are moving your hands towards your body. If you are using a strap, as you inhale you want to have that strap loose, but as you exhale tighten it against your ribs. Now this is a very gentle squeeze, nothing extreme or intense. So you are going to inhale as normal, then as you exhale just give a gentle squeeze. You will find one of the effects of squeezing your ribs as you breath out, is that you can also extend the exhale. In which this is the key focus, to extend your exhale. So relax when you are inhaling, you can still have your hands on your ribs, but you don’t have to squeeze. Then exhale with a gentle squeeze, now a way to extend this activity is to also do it around your head. So you are going to place your hands on either side of your head and you are going to give your head a gentle squeeze as you exhale. Again, inhale normally with a relaxed body and exhale giving your head a squeeze. Now you will find that as you do this exercise, you can actually feel the air move into your brain. In which, that is a nice effect of this exercise because a lot of time we focus on the way the air enters our chest cavity and stomach, but we don’t think about the way the air expands to different parts of our body. Now this is a really good activity to do if you are having headaches, or any head pain.