When we’re stressed or sitting a lot, breathing tends to get shallow and stay in the upper chest. Your ribs are built to move in every direction, including the back and sides. Opening up that “back body” breath can ease tension in your mid-back, shoulders and neck, and it feels calming too.
Try this three-minute back breath:
- Get comfortable. Sit on a chair and lean forward slightly, forearms on your thighs. Or kneel and rest your chest on a pillow on the couch.
- Find your back ribs. Wrap your hands around your lower ribs, thumbs toward your back.
- Breathe into your hands. Inhale slowly through your nose and feel your ribs widen into your thumbs, like an umbrella opening.
- Let it go. Exhale slowly and let your ribs soften back down. No need to push the air out.
- Repeat 8 to 10 slow breaths, then sit up and notice how your back feels.
Tip: try a few of these back breaths at red lights or before bed this week.
Move gently, and skip anything that hurts. Curious how breath and posture connect?
Paige Dayvis is a Licensed Massage Therapist at Center of Integration, She is a Certified Rolfer and Rolf Movement Practitioner.
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PAIGE DAYVIS IS NOT A MEDICAL DOCTOR. SHE HOLDS A DOCTORAL LEVEL OF EDUCATION IN MANUAL OSTEOPATHIC WORK AND NAPRAPATHY. PAIGE DAYVIS DOES NOT OFFER MEDICAL ADVICE OR TREATMENT.
