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The Bodywork Perspective – 10 Step Breathing Exercise - page 8


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10 Step Breathwork Exercise

Now that you've made progress with Breathwork, here's a 10 step breathing exercise that also introduces you to some of the Bodywork Pressure Points.


This video shows the postures for the 10-step Breathing Exercise.


 


10 Step Breathing Exercise with music and counting


For this series of 10 postures, the breaths will be shorter, perhaps an IN 1-2, OUT 1-2 pace, and each position in the series will be repeated for 10 breaths. Read the list through and find the points before starting.

I've included pictures to help you locate the more unusual places on your body, and a picture of the "bridge posture."


Take the normal breathing posture, lying on your back, knees up.

breathing posture


eyes

Position 1—open and close eyes

Open your eyes wide on the in breath and scrunch eyes shut on the out breath.

Repeat 10 times.


jaw points
jaw pointsOpen and close your mouth to find your jaw hinges. Press on both sides of your jaw

Position 2—jaw points

Place your fingers on your jaw hinges and massage firmly, while taking 10 breaths.


indents
occipitalLocate the indentations where the skull meets the neck

Position 3—occipital indents

Place your thumbs deeply into the occipital indentations – massage firmly, while taking 10 breaths.

Repeat 10 times.


collar bones
collar

Position 4—collar bones

Find your collarbones. Using your thumbs on the top side of the collar bone, press in and massage at the centre of each collar bone, while taking 10 breaths.


intercostals
intercostalFind your sternum (breast bone - orange above), using the fingers of both hands. Slide your fingers outward. You'll feel your ribs. At the point where the ribs connect to the sternum, insert your fingertips into the intercostal spaces, (the spaces between the ribs - red above.)

Position 5—intercostal spaces

Insert your fingertips into the intercostal spaces (the red points on the illustration) on both sides of the breast-bone. Massage firmly.

The breath pattern changes for this position only. Take 2 sharp in breaths, and then exhale fully. Repeat 10 times.


arms
arms

Position 6—raise and lower arms

Raise your arms straight up on the in breath, let them fall to your side slowly on the out breath.
Repeat 10 times.


belly

Position 7—rub belly

Rub your belly in a circular, clockwise direction, preferably inside your clothes, while taking 10 breaths.


bridge pose
bridge

Position 8—Bridge Pose

Go easy with this one! Don't overextend!

Scoot your heels closer to your butt. Push your back up into the yoga BRIDGE position and hold it, while taking 10 breaths.

Lower yourself back down.


pubicbone

Position 9—pubic bone

Return to the normal breathing position. Either under or over your clothing, find the top edge of your pubic bone, and massage in a clockwise direction, while taking 10 breaths.


squeeze
openm

Position 10

Allow your ankle bones and knees to touch. Press your legs inward (hard!) while taking 10 breaths.

Then let your knees flop wide open.


Rest, and reflect on what your body is feeling,
and any emotions you are aware of.


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