The Belly Breathing Test
Find out where your breath moves, without correcting it yet.
Starting Position
Sit upright in a stable chair, feet flat. Let your shoulders soften. Keep your eyes open or your gaze lowered.
Step-by-Step Movement Instructions
- 1Rest your right hand on your upper chest and your left hand on your lower ribs or abdomen.
- 2Breathe in gently through your nose, if comfortable. Feel which areas move beneath your hands.
- 3Breathe out through your nose or mouth. Let the ribs settle.
- 4Repeat without pushing the belly out or trying to keep the chest completely still.
Practice Duration
Five ordinary breaths, about one minute.
Breathing Cue
Natural breathing. A small breath is enough.
Supported & Seated Variation (Path A)
Remain seated. Use a backrest if that is more comfortable.
What to Notice During Practice
Notice whether you're raising your shoulders or bracing your belly.
Dizziness, air hunger, or discomfort. Return to ordinary breathing.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 1 are currently being filmed with certified senior practitioners.
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