Breathing For The Gut

Welcome to the Healthy Mindset App Podcast where host Mike Hartman, a performance coach and former professional athlete, brings his passion to help athletes and workplace athletes achieve their dreams and goals while being mindful of everything else in life. Mike also uses this platform to share his targeted assessment applications Healthy Mindset Course Meditation and Goal Setting Technique for the athlete and workplace athlete we're glad you're here. Now let's dive headfirst into this episode of the Healthy Mindset App Podcast podcast. Here's your host, Mike Hartman.

Welcome everyone. Thank you for joining today's session on focused abdominal breathing. Please find a comfortable seated position either on a chair with your feet flat on the ground or on a cushion on the floor. You can also lie down if that's more comfortable. Make sure your back is straight but not stiff. Let your hands rest gently on your knees or by your sides. Close your eyes or lower your gaze to help turn your attention inward. Settling in as we begin, take a moment to notice any sounds around you. Acknowledge them and then let them go. Now bring your attention to your body. Notice any areas of tension or discomfort. Acknowledge them and see if you can let them soften. If thoughts arise, that's okay. Gently guide your focus back to the present moment. Introduction to Abdominal Breathing. In focused abdominal breathing, we aim to engage our diaphragm, allowing the abdomen to expand with each inhale and contract with each exhale. This type of breathing helps activate our parasympathetic nervous system, which promotes relaxation and stress reduction. Place one hand on your chest and the other on your abdomen. This will help you feel the movement of your breath. Guided Focused Abdominal Breathing let's begin breathing deeply. Slowly inhale through your nose, feeling your abdomen expand fully. Your chest should move only slightly while your stomach rises. Pause for a moment when you've reached the peak of your inhalation. Now exhale slowly through your mouth, letting your abdomen fall naturally. Consciously relax your abdominal muscles at the end of the exhale. Continue this pattern of breathing. Inhale slowly through your nose. Abdomen expands. Pause Exhale slowly through your mouth. Abdomen contracts Keep your breathing smooth and steady. Each cycle should be slow and deliberate, taking about six seconds to inhale and six seconds to to exhale. As you continue to breathe, release any remaining tension in your body with each exhale. Imagine letting go of stress and distractions, sinking deeper into relaxation. Deepening the practice Continue with your focused breathing. Notice if your mind wanders and gently bring your attention back to your breath. Feel the rise and fall of your abdomen, the sensation of air entering and leaving your nostrils Let your breathing become even slower and deeper. Each breath brings you more calmness and relaxation. Closing as we bring this session to a close, slowly start to bring your awareness back to the room. Notice the chair or floor beneath you, the sounds around you, the temperature of the air. Gently wiggle your fingers and toes. When you're ready, open your eyes. Take a moment to notice how you feel after this focused abdominal breathing practice. I encourage you to carry this sense of calm and focus with you throughout your day. Thank you for sharing this space and time with me for your practice. Have a wonderful day Ahead.

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Welcome to the Healthy Mindset App Podcast where host Mike Hartman, a performance coach and former professional athlete, brings his passion to help athletes and workplace athletes achieve their dreams and goals while being mindful of everything else in life. Mike also uses this platform to share his targeted assessment applications. Healthy Mindset course meditation and goal setting technique for the athlete and workplace athlete. We're glad you're here. Now let's dive headfirst into this episode of the Healthy Mindset App Podcast. Here's your host, Mike Hartman.

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