A 2-Minute Daily Check-In to Improve Your Wellbeing

This daily check-in only takes a few minutes and can be practiced in bed at the beginning or end of each day. Use this check-in to guide yourself towards balance each day.

How to Practice:

  1. Place the soles of your feet about mat width apart, bringing your knees together to touch. Place your hands on your lower abdomen and close your eyes. See image below for reference.

  2. Take a deep inhale through your nose for a count of 4 - expand your belly, spreading the fingertips as you inhale. Exhale out of your mouth for a count of 8, letting the belly fall.

  3. Repeat this breath 6 times.

  4. Ask yourself five questions:

    • How do your feel physically today?

    • How do you feel mentally today?

    • How to you feel emotionally today?

    • How do you feel spiritually today?

    • What do you need today?

When we understand the power of listening to ourselves and learn to meet our own needs, we begin to heal. This exercise will help you to be the fierce protector of your own wellbeing every day.

Read on to find out why belly breathing is such a powerful daily practice.

The Benefits of Belly Breathing

Belly breathing, also known as diaphragmatic breathing or deep breathing, involves engaging the diaphragm rather than shallowly breathing with the chest. Incorporating belly breathing into your daily routine, especially during moments of stress or as part of a mindfulness practice, can provide these benefits and contribute to overall well-being. It's a simple yet powerful technique that can be easily learned and practiced regularly.

  1. Stress Reduction:
    Belly breathing activates the body's relaxation response, reducing the production of stress hormones like cortisol. This promotes a sense of calm and helps alleviate stress and anxiety.

  2. Calms the Nervous System:

    Engaging the diaphragm stimulates the vagus nerve, which plays a crucial role in the parasympathetic nervous system. This activation promotes relaxation and counters the "fight or flight" response associated with stress.

  3. Improved Oxygenation:

    Belly breathing allows for a deeper inhalation, ensuring more efficient oxygen exchange in the lungs. This can improve overall oxygenation of the body, leading to increased energy levels and mental clarity.

  4. Enhanced Lung Capacity:

    Deep breathing engages the lower lungs, promoting the use of the entire lung capacity. This can be particularly beneficial for individuals with respiratory conditions and may improve lung function over time.

  5. Lowered Heart Rate and Blood Pressure:

    Diaphragmatic breathing has been shown to lower heart rate and blood pressure. This is linked to the relaxation response and the increased efficiency of oxygen exchange in the body.

  6. Improved Respiratory Function:

    Belly breathing strengthens the diaphragm, the primary muscle involved in respiration. This can enhance respiratory function and efficiency, leading to better breath control.

  7. Strengthened Core Muscles:

    Engaging the diaphragm in belly breathing activates the core muscles. Regular practice can contribute to improved core strength and stability.

  8. Promotes Mindfulness and Presence:

    Focusing on the breath during belly breathing encourages mindfulness and presence in the current moment. This can be a powerful tool for managing stress, anxiety, and racing thoughts.

  9. Enhanced Digestion:

    Deep breathing stimulates the relaxation response in the body, which can positively influence digestion. It may help reduce tension in the abdominal muscles and promote better digestion.

  10. Alleviates Muscle Tension:

    Belly breathing promotes relaxation in the muscles, especially those in the neck, shoulders, and upper back. This can be particularly beneficial for individuals who experience tension or stiffness in these areas.

  11. Supports Emotional Well-being:

    Deep breathing is linked to emotional regulation. It can help individuals manage and navigate their emotions more effectively, fostering a greater sense of emotional well-being.

  12. Enhances Sleep Quality:

    Practicing belly breathing before bedtime can help induce a state of relaxation, potentially improving sleep quality. This is particularly beneficial for those who struggle with stress-related sleep disturbances.

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