Find a quiet space where you won’t be distracted by family members, cell phones, or pets. Lie on your back and place one hand on your belly and the other across your chest. Check in with your breath, and feel the natural pace of the full cycle of your breath. Initiate abdominal-thoracic breathing, a two-part technique, by inhaling a breath to swell your belly then up towards your rib cage, and imagine the spreading of the ribs. On exhalation, feel both the rib cage contract and the belly soften. Continue for a few rounds of breath.
Lie on your stomach and place the Coregeous® Ball underneath your sternum, cross your forearms, and commence thoracic breathing exercises. Breathe only into the rib cage, and pay attention to the movement of the ribs. Feel how they expand and contract during the full cycle of breath. Alex demonstrates this technique in the video below.
Flip to your back and place the Coregeous® Ball halfway down your spine. Clasp your hands behind your head and lay the back of your head on the floor. If this option creates too much of an extension in your spine for you to feel comfortable, place a blanket or a block underneath your head to reduce the amount of the backbend. Incorporate thoracic breathing again and continue for 3-5 minutes.
Building on, add a back massage and lift the back of your head away from the ground and slide the ball towards the upper back between your shoulder blades and lay back down. Then breathe in and lift your hips and head away from the floor, breathe out and lower your hips and head. Now, lift your hips and head and side bend to the right (contract the ribs and the pelvis towards one another and keep the shoulders at the same height of the hips). Then flex towards the left. Continue right and left but take your time, move slowly. Finally, with your hips and head at center, lower to the floor.
Remove the Coregeous® Ball and continue to lie on your back with bent knees. Stay here for a few breaths and re-check your breath with abdominal-thoracic breathing. Rest your arms by your side and observe the calm and peace you’ve cultivated.
I have incorporated this work into my nightly routine before bedtime and I’ve noticed the quality of my sleep has increased tremendously!