In the session, we looked at the Autonomic Nervous System. Throughout the day, ideally, you should switch between the action mode and the rest mode several times. The beauty of breathing is that we can use it as a key to achieve this. The way you breathe determines your state.

Many, fast, shallow breaths, through the mouth towards the chest with a focus on inhalation = sympathetic.
Less, calm, deep (with your diaphragm towards your abdomen), through the nose with a focus on exhalation = parasympathetic.

In the coming weeks, we will focus on three dimensions of functional breathing. This week:
Breathe Deep

“You can interpret ‘deep’ in multiple ways, of course, but I believe by ‘deep,’ we mean low and therefore deep in your body. Breathing deep means sending the breath as deeply into your body as possible. With a deep breath, you activate and use the diaphragm correctly. A deep breath doesn’t have to be very large or carry a lot of air. No, a deep breath is located low in your body and moves 360 degrees.

To practice this, you can do the following exercise:

• Lie down on a mat with a small cushion under your head if needed. Your knees are bent, and your feet are about 30-40 centimeters from your buttocks.
• Place a book or a similar object on your navel.
• Focus on breathing toward your abdomen.
• Inhale and feel how the book slowly moves upward.
• Exhale and feel how the book slowly moves downward again.
• The exercise is to send the breath as low as possible towards your navel without having to tense any muscles (like your six-pack). Keep your breath light and slow.
• Do this exercise for approximately 5 minutes.