Discover the Power of Breath Work
Are you ready to unlock the power of breath work? You may think that ‘functional’ breathing should come naturally, however this 360-degree breathing pattern, also known as diaphragmatic breathing, takes time and practise to master. But it is worth every second of practise, as this powerful technique can revolutionise the way you care for your body. By embracing it, you can experience a host of benefits including:
Strengthen Your Deep Core and Pelvic Floor: Say goodbye to dysfunction and experience the profound strength and resilience of your deep core and pelvic floor.
Injury Prevention and Pain Alleviation: Bid farewell to those nagging aches and pains, including neck, shoulder, and hip discomfort. This technique holds the key to pain relief.
Stress and Anxiety Management: Take control of stress and anxiety, and discover a more peaceful, centered state of mind. Regain your calm and poise, which can translate to increased productivity.
Quality Sleep: Elevate the quality of your sleep, ensuring you wake up refreshed and rejuvenated.
How Does It Work?
In our fast-paced lives and with less-than-perfect posture, many of us unknowingly fall into shallow breathing patterns, where the breath tends to rise into our neck and shoulders. This can lead to muscle strain and tension. Worse, the aftermath of shallow breathing might find us unwittingly bearing down on our exhale, causing unnecessary pressure on the pelvic floor muscles.
But there's hope! You can reverse these effects by embracing the conscious adoption of a 360-degree (functional) breathing pattern.
360-degree breathing is more than just inhaling and exhaling; as you take a deep breath in, your shoulders and chest remain relaxed, while your breath flows down, expanding every corner of your torso, front, sides, and back.
When you practice 360-degree breathing, your entire torso expands on the inhale, evenly distributing pressure. This triggers your deep core and pelvic floor to gently release and relax—an entirely natural response. It mirrors the way babies, children, and most animals naturally breathe, optimising the performance of your pelvic floor and deep core. Plus, it's a valuable tool for preventing and recovering from injuries such as diastasis recti, pelvic floor issues, hernias, and back pain.
This simple yet transformative breathing technique should be the foundation of all your physical activities, not just during pregnancy or postpartum but throughout your life.
Visualise for Success
While 360-degree breathing may seem straightforward, it can take time to master. Consistent practice is key. Dedicate just 5 minutes each day to this mindful breathing exercise. Throughout your day, become aware of your breathing patterns and make a conscious effort to change them when needed.
Visualisation can be your secret weapon. Imagine an elevator slowly descending as you inhale and rising gently through your torso as you exhale. Visualise your pelvis as a spacious bowl, filling it with air as you inhale and gently lifting the air out of the bowl as you exhale.
Anywhere, Anytime
You can practice 360-degree breathing in various positions:
Standing or Seated: Incorporate it into your daily routine.
All Fours: Engage your deep core (including your pelvic floor) while on all fours.
Shell Stretch / Child's Pose: Find relaxation and rejuvenation in this yoga position.
As you practice, unless the exercise specifically states to intentionally activate your pelvic floor and deep core, there's no need to consciously activate any muscles. Allow your body to respond naturally to your breath. Maintain good posture by elongating your spine and reaching tall through the crown of your head.
In conclusion, 360-degree breathing is your ticket to a healthier, more vibrant life. It's a simple technique that empowers you to unleash the full potential of your body and watch your well-being flourish. Start today, and experience the difference for yourself!
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Duration: 15 minutes