How to use your body to soothe your mind.

Calm Practice

Bridge Breathing

A calming movement practice to synchronize our body and breath.

Here’s how!

• Lie on your back with your feet flat on the floor, your knees pointing towards the ceiling, and your arms alongside your body.
• As you inhale, press your feet to raise your hips off the floor into a bridge pose. At the same time, raise your arms to point your hands toward the ceiling or all the way over your head. Do what feels most comfortable to you. You may also choose to leave your arms on the floor alongside your body for greater stability.
• As you exhale, slowly roll your spine down one vertebra at a time (upper back to middle back to low back) and move your arms back with you (if raised as well). Return to your starting position.
• Repeat, syncing your movement with your breath.
• After approximately one (1) minute (or when you have reached your limit), come to stillness on your back and feel the calming echoes of your practice.

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You can practice bridge pose in many different Yoga classes. On the Peloton App, one of my favorite quick 10-minute Yoga classes is a Focus Flow: Healthy Back with Kristin McGee.  This a great class before or after a workout or as a stand-alone movement break in the middle of the day – especially if you are experiencing flare ups in your back or tightness in your hips. Trying the class today!

 

 

 

 

 

Reference

Ballagh, R. (2024). Cat Cow. 101 Ways to Find Calm: How to Use Your Body to Soothe Your Mind. P. 54-55.