Mindfully Sync With Your Diaphragm Before Stepping Into a High-Stakes Event

The diaphragm is a muscle and can be exercised to improve breathing.

But you need to access it first.

Most diaphragmatic or belly breathing instructions I find on the internet are confusing.

Especially the instruction that "...the hand on the belly should rise and fall...".

How does one do that?

Many simply inflate their stomach. This can be damaging.

Its more effective to shift the focus from the belly to the diaphragm.

This is how I practice diaphragmatic breathing:

Step 1 – Sync with your diaphragm movements. Be mindful.

• Lie down on your back with your eyes closed.

• Keep your palm on the solar plexus area

• At every inhale, become aware of the downward movement in the upper abdomen.

• At every exhale, become aware of the upward movement.

The magic starts when our mind and prāṇā focus on our diaphragmatic movements.

For a few sessions, practice this awareness.

Your breath naturally gets deep, slow, and relaxed.

Step 2 – Conscious diaphragmatic breathing.

Once you get step one, you can start to influence the diaphragmatic movements.

• During the downward movement, consciously push downwards to elongate your inhale.

• During the upward movement, consciously pull upwards to elongate your exhale.

• slow and gentle movements.

Step 3 - Access when you need it.

• Practice the mindfulness of the movements while sitting or standing.

Once you get this, try it before you get into a high-stakes situation.

Say you are delivering a speech. A few minutes before, practice mindfulness of your diaphragmatic movements. Sync with it.

With practice, you will be able to do this with your eyes open and in public.

A few breaths can release the magic for your performance.