Amy Sapola

Functional and Integrative Medicine for Women

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February 18, 2019 By Amy Sapola Leave a Comment

Monday Meditation

Welcome to week 3 of Monday Meditation! This week we’re going to practice belly breathing (a.k.a. abdominal or diaphragmatic breathing).

Belly breathing is fantastic at helping to put your body into a parasympathetic state (“rest and digest”). This means slower heart rate, lower blood pressure, better digestion, and reduced stress and anxiety.

Especially if you are new to belly breathing I recommend beginning by laying flat on your back (you can bend your knees if that’s more comfortable). Place one hand on your chest and one hand on your belly.

Gently close your eyes.

Without changing anything begin to observe your breath. Let go of any judgements.

Are you breathing deep or shallow? Does your chest move? Do your ribs expand? Does your belly move? Is the air warm or cool?

Feel your breath coming in through both nostrils and visualize it moving all the way down into the belly. Let the belly expand with the in breath. As you exhale feel the belly relax.

Continue breathing this way directing the breath into the belly letting it expand fully, then releasing the breath slowing letting the belly relax. Breathing in to a count of four and out to a count of 4 (if you would like to lengthen the breath you can count to 6 or 8).

As you begin feeling comfortable with expanding the abdomen notice if you can feel the ribs and back expand. Feeling your back gently press into the earth as your abdomen expands with your in breath.

Allow a sense of calm to wash over your entire body. Feeling grounded and refreshed. Notice how the deepening of your breath has oxygenated your body giving you more energy and clarity.

As you move through your week pay attention to your breath. If you find yourself breathing shallowly into the chest, feeling stressed or anxious return to belly breathing.

Filed Under: Meditation, Relaxation, Stress Management Tagged With: meditation

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Although Amy Sapola is a Pharmacist, licensed in the state of Minnesota, she is not acting in that capacity here. Amy Sapola is assisting you only in the capacity as a Wellness Coach, not as a licensed healthcare professional. Nothing on our website, in our Content or in our Services should be construed as healthcare or mental health advice or as a substitute for a consultation with a healthcare or mental health professional who can review and advise you on your specific situation. Anyone choosing to implement any information on our website or in our Services should obtain prior medical clearance from a licensed or registered healthcare or mental health professional to declare them sufficiently healthy, and determine that the information on our website or in our services is appropriate and useful for them. Do not disregard professional medical advice or delay seeking professional advice because of information you have read on our website, or received from us. Coaching is in no way to be construed as psychological counseling, therapy or medical advice.