Hill and Valley Breathing

When we are tired, stressed, distracted, rushed or nervous, we tend to push our breathing high into the narrow and tight upper chest. Tension begins to build around the jaws, shoulders and throat and we end up investing far too much energy to get too little oxygen in return. Hill and Valley is an easy way to relax quickly and return your breathing to the wide elastic lower ribcage.

Lie on your back with your feet flat on the floor, knees bent at 90 degrees, hip-distance apart. Eyes open or closed. Lay your palms down just above your waist with the tips of your middle fingers touching halfway between your bellybutton and the bottom of your breastbone. Imagine that there is a small delicate balloon under your fingertips.

Your breathing will move in and out of that “balloon” (with absolutely no involvement at all in the ribcage). Yes, you can do this because you always breathe this way when you sleep.

1. Inhale slowly and quietly, allowing the “balloon” to fill. There is no need to overfill because you take in a surprising amount of air without much effort when you breathe into your low-resistance lower lungs.
2. Exhale, allowing your abdomen to sink down toward the floor and become slightly concave. Keep the breathing quiet and gentle. Continue for as long as you are comfortable and focused.

Be well. Breathe beautifully.