360° Double Breaths

What are 360° Double Breaths?

There is a lot of talk about belly breathing, which in itself is not a bad thing, it’s a great way to encourage deep breathing.

However, one aspect that is neglected in belly breathing is that it only focuses on the movements of the breath in one plane/direction - forwards. In reality, when we take a healthy breath, the lungs and the ribcage expand in every direction.

Think about inflating or deflating a balloon.

This exercise will really help you to understand what it feels like to breath in 360°. While training the diaphragm through a full range of motion, and helping to release restrictions from your ribcage.

Learn to take a truly deep, satisfying breath!

Step by step instructions:

  1. Place your hands on the lower ribcage, almost like a power pose (helps you really feel the breath, and anchors the shoulders)

  2. Inhale slowly for 3 seconds

  3. Then take another small sip of air through your mouth – short but sharp

  4. Hold your breath for a brief moment – really feel the expansion in your ribcage & belly

  5. Take a slow, controlled exhale from your mouth, as if blowing out from a straw until your lungs feel empty

  6. Then blow out from your mouth quickly– short but sharp

  7. Hold your breath for a brief moment – really feel the contraction in your ribcage & belly

(Repeat 10x)

Ideally you will repeat this exercise in the several positions listed below, each position emphasises a different direction of expansion.

·      If one position feels like more of a stretch than others, feel free to focus on that more.

 

Different positions:

Seated (without leaning back):

  • Position hands on lower ribcage - power pose

Lying prone (on back):

  • Bend the knees - or place a pillow under knees

  • Place a pillow under head and upper shoulders (to keep airways open)

  • Position hands on lower ribcage - power pose, or wrapped across the body

Lying on side (left & right):

  • Lie on side - place a pillow under a head, and one between the knees

  • Position hand on lower ribcage - i.e. if lying on left side, use right hand on right ribs

Child’s pose (knees as wide/narrow as comfortable)

  • If mobility is an issue, you can place a pillow under feet/shins/belly.

  • Walk arms forward - resting weight on hands or forearms

  • Can also place hands on lower back to help you feel the breath

Tips:

  • Don’t try and stop the belly from moving completely. It will naturally move, you just don’t want the belly to be the main focus!

    • Focus your attention on expanding sideways and backwards, and you’ll be fine

  • Struggling keep your shoulders still?

    • You can anchor them even further by gripping onto something e.g. if seated in a chair, grasp the underside of the seat with both hands. If lying prone, you can place a strap/towel around your shins and grasp with both hands.