360 breathing involves expanding your breath not just in your belly but also in your rib cage. Here's how to do it:
Understanding 360 Breathing
360 breathing emphasizes expanding your breath in all directions—front, back, and sides of your torso—instead of just focusing on your belly. This promotes more efficient breathing and utilizes more of your lung capacity.
Steps to Perform 360 Breathing
- Hand Placement: Place your hands at the base of your rib cage, on either side of your torso. This will help you feel the expansion as you breathe. As the reference video mentions, you need to move "even further than just having your belly move."
- Inhale: Breathe in slowly and deeply. Focus on expanding your rib cage outward and in all directions as you inhale. You should feel your hands moving outward as your rib cage expands. Also, try to feel your back expand as well.
- Exhale: Slowly release the breath, allowing your rib cage to contract naturally. Your hands should move inwards as you exhale.
- Repeat: Continue breathing in this manner for several minutes, focusing on the expansion of the entire rib cage with each breath.
Key Points to Remember
- Even Expansion: Ensure that the expansion is even and balanced in all directions — front, back, and sides.
- Gentle Breathing: Avoid forcing your breath. The movements should be gentle and natural.
- Relaxation: Practice in a relaxed state. Tension can restrict your breathing.
Benefits of 360 Breathing
- Improved Oxygen Intake: By utilizing more lung capacity, you can take in more oxygen.
- Enhanced Core Stability: The breathing pattern engages core muscles, which helps to stabilize the spine.
- Reduced Stress: Deep breathing techniques help to calm the nervous system.
Example
Here’s a practical insight:
- Imagine your rib cage is like a balloon. When you inhale, the balloon expands in all directions. When you exhale, it deflates.
