Breathwork

Diaphragmatic Breathing

Adham Pranayama

Direct the breath low into the belly and lower ribs with relaxed shoulders.

Benefits: Supports breath awareness, nervous system balance, and steady mental focus. Particularly helpful for deep calm.
Props: Cushion, blanket, or chair optional.
Hold Time: 2 to 5 minutes
Cautions and Contraindications: Stop if you feel dizzy, strained, or short of breath. Practice gently and return to natural breathing if discomfort arises.
Entering Diaphragmatic Breathing: Lie on your back or sit in a supported seat. Rest one or both hands on the belly. Inhale slowly so the belly and lower ribs expand, then exhale without lifting the shoulders. Stay with an easy rhythm and stop before the breath feels forced.
Exiting Diaphragmatic Breathing: Let the breath become natural again. Release the hands and rest quietly for a few moments. Pause for a moment and notice how the breath feels before moving on.