This activity is intended to be about noticing your breathing pattern in multiple positions. Do this in an area where you can sit and lie down. You may do this using the audio or by reading the text below. If you have a medical condition that restricts your ability to sit or lie in multiple positions, adjust the positions as you need to. Following the activity take a moment to write your experience in a journal or on a monitoring activity.
Breathing Assessment Audio
Instructions if you choose to do without audio
Start in a seated, straight backed position with your feet flat on the floor. Have your back resting back against the chair. Place one hand on your chest at approximately heart level. Place the other hand over your belly button. Notice the movement of your hands with your mind’s eye. Which hand moves, your chest hand or your abdomen hand? Both equally? One More than the other?
Now keeping your hands in place, lean forward, as though you are typing or working at your desk. How does your breathing change if you round your shoulders forward? What if you slump back in the chair with hips forward and shoulders slumped.
Now take a moment to transition to lying position. Lie flat on your back. Place one hand on your chest and one hand on your abdomen as instructed before. Which hand moves, your chest hand or your abdomen hand? Both equally? One more than the other?
Now take a moment to transition to a side-lying position with your top leg bent and forward to support you? What changes do you notice in your breathing?
What do you notice if you transition to child’s pose [face down with knees to chest]?
Ultimately, the goal is for the hand on your abdomen to rise while the hand on your chest is still or rises minimally. We will utilize other activities to guide you in deeper, diaphragmatic breathing.