In The Moment 03.2020

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This is an extract from Breathwork by Nathalia Westmacott-Brown (DK, £9.99).

W

ith practise, this

back-breathing

exercise from the

Pilates tradition

can improve your

posture and reduce or even eliminate

back pain. This process cultivates

space between the bones of the back

and elongates the curve of the spine.

It offers support to lower abdominal

muscles and reduces neck and

shoulder tension.

Any hint of pain can make sleep seem near impossible –

try this exercise to ease back pain ready for bed

Breathwork

reducing back pain

01

Breathe normally through your

nose. Direct your next in-breath

towards your tailbone, inhaling

up the back of your ribs,

lifting your lower ribs

away from your hips.

02

As you breathe out, flatten your

lower belly. The area just below

your belly button gets pulled

up, in, and back a little

way towards your

lower back ribs.

03

As you continue to exhale, roll

your shoulders back and down

to lengthen your upper back

and extend your head and neck

lightly upwards. This completes

one breathing cycle.

04

Repeat steps 1–3 for at least

5 minutes; longer will be

beneficial. It might feel odd at

first but with practise, you'll find

a rhythm. Return to normal

breathing. If you were lying

or sitting down, get

up slowly.

NEED TO KNOW

BENEFITS Pain reduction;

improved posture; elongated spine;

easier breathing.

TIME 5–10 minutes, regularly

through the day; as needed.

CAUTION Seek guidance if you

have a respiratory condition such

as COPD or asthma. Slow down if

you feel faint or dizzy.

Eyes closed

C hin down slightly

Lie, sit, or stand comfortably