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A Practical Guide to Belly Breathing

Welcome back to Mindful Mondays, our new weekly blog providing you with a quick dose of mindfulness to get your week off to a positive start. Today, we’re walking through the simple task of belly breathing – an activity that unlocks calm with every breath, that you can use at home, at work or whilst out on the go.

Take a quick break

Monday mornings are hard! You've probably already done so much this morning, from getting the kids ready for school to having multiple morning work calls - but I bet you haven't had a moment of peace to yourself. This exercise will take less than 2 minutes and help you release any stress that’s preventing your week from starting well.

Belly Breathing

  1. Pause and Center: Find a quiet, comfortable space. Take a moment to pause, leaving the outside world behind. Listen to any noises in the room. Feel the sensation of your clothes on your skin. Take a deep breath in and out.

  2. Engage with your belly: Place both hands on your belly. Inhale deeply, allowing your belly to rise. Hold it for a moment, and then exhale slowly, feeling your belly fall. Focus on the rise and fall of your belly as you take a few deep breaths in and out.

  3. 4:4:4:4 Technique: Bring it all together now, close your eyes, keep your hands on your belly, and take a deep breath in and out. Inhale for 4 seconds, hold your breath for 4 seconds, and release your breath over 4 seconds. Repeat.

  4. Take 10: Follow this simply formula for 10 slow breaths.

Need audio to guide you? Listen to a Stix audio sample start you off:

Why Belly Breathing Works Wonders

  • Calms the Nervous System: By engaging the diaphragm as you breathe, you activate the body's relaxation response, calming the nervous system and reducing stress.

  • Enhances Oxygen Flow: Deep belly breathing allows more oxygen to enter your lungs, improving circulation and boosting overall well-being.

  • Accessible Anywhere, Anytime: The best part? You can do it anywhere – in the office, at home, or even whilst you get ready for your next Zoom meeting.

Teaching your children Belly Breathing

Why does belly breathing work so well with children? It's because they have something to focus on whilst they breathe in and out. The rise and fall of the belly is a simple concept to understand, and a really easy way to teach children a simple breathing method!

Use the audio above with your kids or get a set of Stix Remotes today!


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