How To Relax Your Diaphragm | How easy can the exhale be? | Somatics for Protruding Belly?
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- เผยแพร่เมื่อ 5 ส.ค. 2024
- In this video, learn How to Relax Your Diaphragm. Explore this gentle yet powerful somatic movement, diaphragmatic pandiculation, designed to release tension in your diaphragm, the primary muscle of breathing. Whether you're dealing with stress, anxiety, or simply want to improve your breathing and overall well-being, these techniques can help you find deep relaxation and greater ease in your body. Join me in this journey toward improved breathing and inner calm.
Remember, do not go into any strain, discomfort or pain while doing these movements. These are the practice videos for my clients.
This sequence was developed by Eric Cooper Somatics ©2023
If you have a muscle tension problem, I may be able to help you.
Please contact me at InspireSomatics.com
Undo your specific patterns of tension, postural difficulties, stiffness, and pain.
Begin Somatics Here Playlist: • Start here. Begin your...
My free basic Somatics course on youtube: • Free Intro to Somatics...
Learn to relax the most stuck parts of your body, the tension patterns that make your pain, and also relax the patterns that make your mind busy, anxious or depressed.
Use these gentle somatic movements to teach your brain out of the tension holding patterns that it has you trapped in.
Look deeper to change the course of the ship.
0:00 The roots of how your stuck are in your breathing tension limits.
0:16 Tight low back is breathing constriction
0:22 Depressed chest is breathing constriction
0:30 the Diaphragm is the primary muscle of respiration
0:38 Other breathing muscles of the neck, ribs, back
1:10 You are a pulsatory breathing organism
1:23 We get caught in spatial distortion of our breathing
1:33 The anatomy of the Diaphragm
2:11 The diaphragm tightens to breathe in.
3:25 Your diaphragm is very strong
3:46 Arch the back like in the Whoa, Nellie movement to trigger the diaphragm
4:09 Don't cheat with pursed lips
4:25 Begin to learn a slow relax of the Diaphragm
5:08 Breath in, deep into the body
5:59 Add opposition to make it a pandiculation
7:12 Frequent urination problems and tight low abs
7:25 Tag sagging plank sequence
9:09 Diaphragm tightens to push abdomen to one side
10:48 Compare the two sides
11:10 Diaphragm breathes to the second side
12:48 Gentle symmetrical breathing
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Diaphragm Relaxation, BreathingTechniques, Stress Relief, Anxiety Reduction, Breathing Exercises
Mind-Body Connection, Pandiculation, Body Awareness, Somatic Movement Therapy
WOAHHHHHHH. Marvelous. This is EXACTLY what I need...my physical therapist actually said the words "your diaphragm is stuck"
I am SOOOOO looking forward to my one on one session with the intuitive & generous genius, dear Eric Cooper ❤️🔥
I'm so glad you found this. You can make the change you are seeking. It takes knowing the right movements for you and practicing enough to change the deep tension habits that echo in your system. Keep practicing.
I am also very much looking forward to our session toghether. We'll be able to better know where the automatic tensions are hiding. Thank you for your comment.
Another excellent video with truly wonderful teachings
Thank you Eric
You are very welcome. I'm glad you are exploring it. This is an easy place to have residual tension.
I liked the exercise so much that I've now been doing it for almost 3/4 of an hour. I got the impression that the diaphragm and the movement also do a lot with the lymphatic system. That the movement it makes helps to get everything flowing like a water pump. For the internal organs and also from the head to the feet. And now my body feels super soft inside. It's a lovely feeling. Thanks for the exercise Eric.
Thank you. I am so glad to hear that. I also like this one a lot. When I have time (often in the middle of the night if I can't sleep) I explore this one. For me, it's a hard muscle to feel. There is a nice calmness after.
I hadn't considered the lymph connection. That is fascinating. Every breath is a massage of the organs. I think they like the movement.
You are very welcome.
Wishing you much growth, love, and suppleness in 2024.
@@ericcoopersomatics Thank you. I wish you also al the best for 2024.
Wonder wonder !!!!
Great video! It so so so makes a difference!
I'm glad you are exploring this one. Easier breathing, even if it's this lesson to make the exhale phase easier, can help transform your experience of stress.
Strong and tight can be the easy norm. The tightness is too much to sustain. Keep reminding your body how to be soft. It needs time to rest to support you in your life.
If you haven't already, try this quick standing pandiculation today:
*The Archer,* a standing pandiculation for suppleness of ribs, spine, shoulders, arms and wrists.
th-cam.com/video/I6MRbTQnvJ0/w-d-xo.htmlsi=479vBtlyGdubja6f
Wow! I have work to do with this one. Been 23 years. Thank you. Shall let you know in time if ive noticed any differences.
I wish i would have made a few things more clear in this video. This movement sequence allows the exhale to be less effort. A tight diaphragm resists the exhale. When you practice this one, it can help you create a deeper sense of calmness.
You may want to go through these playlists to get a good start:
*Start here. Begin your Somatics Experience Here playlist:* th-cam.com/play/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF.html
*Free Intro to Somatics Course Playlist, Where you're stuck is hidden.* 2h:28m Somatic Movement to reconnect to yourself.
th-cam.com/play/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG.html&si=n1fYUY8YG_NGkvP0
Thank you very much. I'll be working on them in time. I'm still quite new to this. It was only a week ago i was introduced to somatics.I think I understand the diaphragm one, the more I practised the better it gets, see. I've already feel some difgerence. But more work to do.
It's a process. It's a practice.
When walking to the beach this morning , I noticed my diaphragm was tense and I wasn't breathing fully into parts of the body around that area. It was good to become aware of the stuckness in that area. I have enjoyed doing this practice right now. Thank you Eric.
The diaphragm pulls the air in as it tightens. What people often see as abdominal breathing limits limits to the have to do with abdominal tightness and big postural pattern and the reactions to those patterns.
I am very happy that you are finding all this helpful.
Have you tried the *Four Leaf Clover* as it relates to breathing ?
*Escape the Grip of Stress | Elbows to the Sky + The Four Leaf Clover Red* pattern 10m:50s
th-cam.com/video/TTYn4TIfPrc/w-d-xo.html
This one too:
*Unfreeze: a Red Light Beginner/Intermediate/Advanced practice sequence* 2022 Red pattern 7m:43s Arch and Curl, Elbows to the Sky, *The Four Leaf Clover*
th-cam.com/video/rBD1C11Z2I4/w-d-xo.html
As always, thank you very much for your comment.
@@ericcoopersomatics I haven't tried the Four Leaf Clover yet. I will check that one out - thank you!
its helpful when you offer links for particular problems people have.
it can be a challange for me sometimes remembering to do them both without going back to the video, but, thats me.🙃
I'm waking up a lot in the night to pee, continuing to practise releasing this persistent red pattern.
I like your choice of this movement. A relaxed diaphragm helps keep abdominal pressure lower.
I think the ends of the line between _back of upper ribs_ and the _ lowest part of front abdomen_ are also very important in the frequent urination issue.
With this one, make sure you focus on the lowest section of the front abdomen, just above (superior to) the pubic bone (pubic ramus). Can the low abdomen be easy breathing space?
*Sagging Plank Pandiculation:* For the superficial front line of the body, to come out of the tension of stress response, fear and worry. To begin to address Frequent urination, focus contraction to the abdomen over the bladder and the pubic bone area. Practice this multiple nights before bed.
th-cam.com/video/D800k79uFao/w-d-xo.html
Look at the exact opposite place on the torso, the uppermost back ribs. Can the upper back ribs be easy breathing space?
These movements can help you restore the upper back breathing space.
*Pandiculate away your ANGER and IMPATIENCE | Back Breathing*
The Horseshoe Pandiculation | Turbulence to Tranquility 5m:54s, Costa Rica 2023 th-cam.com/video/AtOvGRCBeqs/w-d-xo.html
*Relax the Place Where Your Anger Simmers,* Somatics to free yourself from its grip 11m:22s
th-cam.com/video/iomzDsnEdW8/w-d-xo.html
*Standing Relax for your Arching Back & Back Ribs* | Emotion and the Tension of your back.
Multiple vectors, 2023, 7m27s th-cam.com/video/J6h5rrC6yh0/w-d-xo.html
Also, This YYW is great for upper back breathing space:
*Yawn Your Wings 2022: Reconnect to the back ribs and explore the Green Pattern.*
Can you teach your nervous system the the back is breathing space?
th-cam.com/video/Bs2hGQHvZWs/w-d-xo.html
*Yawn Your Wings Practice:* Practice sequence for back rib breathing and explore the Green Pattern. 5m:10s th-cam.com/video/RadxAYe6Nq8/w-d-xo.html
when i stand up my belly gets hard again.
i love the fact that somatics helps me feel more relax, but , when i stand, even after standing pandiculation s, the, belly gets hard again, why would that be.
A little bit the body has to tighten to hold you upright. Also, the abdominal muscles may be needing to be tight because they are bracing against other tensions that you may be less aware of. Whan standing, tight back requires a tight front.
The problem is too much tension.
I can’t put any pressure on my abdomen or even below, it’s an extremely sharp pain. What should I do?
You should see a good caring doctor. Do that to be sure.
If you get the "all clear", please email me and we can look at the bigger picture.
After that,
Try this movement: Can Gentle Twisting Free Your breathing?
It will help you see if you are stuck in other ways.
th-cam.com/video/lfbeq1is-ns/w-d-xo.html
i believe when i am lying dowm i control my diaphram somewhat, i don't really I how its supposed to feel, when i stand up i have a tight belly though and know seeming control, i think thats why i might have tight ribs?
I think those are good observations. Address the front and ribs.
A sequence of these movements may be helpful to focus your practice on those places:
*Letting it go - Relax open the front, a front breathing exploration* 2022 Red pattern 7m:20s
Includes some good exploration of the sides of the front.
th-cam.com/video/0erjhUMFudw/w-d-xo.html
*The Rocking Chair, Focus the lesson on exactly the place that needs the lesson.* Red pattern 12m:13s th-cam.com/video/il0T-pZosDM/w-d-xo.html
*Sagging Plank Pandiculation* : For the superficial front line of the body, to come out of the tension of stress response, fear and worry.
th-cam.com/video/D800k79uFao/w-d-xo.html
Hi, I've noticed since practicing somatic I walking with a twist in my hips again. And ive been told that the reason I'm stuck in my left side is because im deaf in my left ear. Is this true?
That's a good question. I can't say for sure, especialy on youtube comment thread.
But I suggest that you explore a bunch of my Somatics Videos for the sides. Then it can be your experiment to see if it is possible to reconnect to your Left side. I suspect that you can do it.
This playlist, from the top down, can be your path. Practice often. Keep reminding your brain that that left side can be unstuck.
All the movements for the sides:
*If Your Sides Are Different Playlist, 'A scoliosis problem is a tension problem'. Basic Asymmetry Playlist:* th-cam.com/play/PLFLw4vgr7ayj1sC-HRPGz7rv_koiiaWVk.html
The most important basic movement for the sides, *a playlist: Side bend and side bend details:* th-cam.com/play/PLFLw4vgr7ayg805GghI6dZptt4Lob6sIj.html
More powerful movements for the sides (that are included in the first listed playlist) S *coliosis Movement Playlist SSSS Variations, More powerful, more focused movements for the sides.* th-cam.com/play/PLFLw4vgr7ayiHb9eOocGskmA1gpXp-CAc.html&si=ySq_VMV1rRS_M06M
My most advanced movements for the sides:
*The Inner-X, Lines through the body playlist:* th-cam.com/play/PLFLw4vgr7ayhNdAbmTKQbIS4MDkEKO41y.html
Hint: Twisting pandiculations can also be a great way to clear the sides. They are included in the first listed playlist. Movements like *The Amplified Angel Wing* and *The SideWinder* .
Please let me know how it goes? I like hearing about your aha moments with this method.
@@ericcoopersomatics Again, Thank you so much. I shall keep you informed. I have noticed when I meditate I think my left eye is more shadowerdy which it isn't, but I have to remind myself it's all the same as the right eye. Hope it makes sense.
Part of it getting to know yourself better. I am so glad you are exploring in these ways.
Wonder wonder !!!!