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Yogi Jennilee’s Mindful Minute: Deep Diaphragmatic Breaths

Our diaphragm, the major muscle of breathing, is located between the thoracic cavity (heart and lungs) and the abdominal cavity (stomach, spleen, pancreas, liver, gallbladder, kidneys and
intestines). When we deeply inhale it expands downward massaging all the organs below it and when we fully exhale it lifts up and massages the heart and lungs. Deep diaphragmatic
breathing encourages the stimulation of the parasympathetic nervous system (rest, digest and restore) and calms down our sympathetic nervous system (fight, flight or freeze).

Belly Breathing: 6 counting and 6 count out

1. Find a comfortable place to sit with spine upright.
2. With eyes open or closed bring your awareness to your breath (nostril breathing).
3. Place one hand on your heart and one hand on your belly.
4. As you inhale, feel your belly, ribs and chest expand.
5. As you exhale, feel your chest, ribs and belly relax and soften.
6. Focusing on filling the torso, start to count your inhales (start with a four count an increase to a six count).
7. Focusing on emptying the torso, continue counting on your exhales (start with a four count and increase to a six count).
8. After about ten long and slow deep diaphragmatic breaths, return to a natural breathing rhythm.
9. Gently, with awareness, transition into the next phase of your day, organs massaged, feeling more rested, restored and rejuvenated!

 

 


Jennilee Toner

Jennilee helped establish the hot yoga studio at Alpin Haus Fitness Center and soon after in 2016 joined as an instructor. Since 2017, she has been the Group Exercise Program Coordinator, leading a group of over 25 instructors.  Jennilee was promoted to Alpin Haus Fitness Center Manager in March 2021.

 


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