Breathing with your Base-Line.

A good breathing technique will help you work with your Base-Line muscles, building the connection between body and mind.

Base-Line muscles

Think: Stronger and longer with every in breath.

Breathing with your Base-Line muscles. Image of face with arrows going up into the nostrils. Breathe in through your nostrils, feel your whole body extend. Breathe out through your mouth. Repeat.

Breathe in and up through your nostrils.

Breathe out through your mouth.

Focus on activating your Base-Line muscles as you inhale.

Don't rush. Take as many breaths as you need to activate and elongate your Base-Line as much as you can.

Begin by contracting your pelvic floor muscles.

human outline facing forward, looking down from above. Showing the pelvic floor muscles in-situ spanning the pelvic canal. The pelvic floor is made up of several muscles, differing in shape and size, forming the basket slung from the bones of the pelvis. Left and right sides are symmetrical, with midline gaps for the anus and genital outlets.

The BASE foundation from where all movement should stem.

It takes practice to activate the right muscles if you are not used to using them. With each breath focus on feeling for your pelvic floor muscles contract.

pelvic floor keeping it simple pelvic floor in detail

Then activate your rectus abdominis muscles.

Outline of human figure showing the rectus abdominis muscles extending from between the legs at the front of the pelvis to front of the chest. Two long muscles, lying parallel running up the front of the abdomen attaching to the cartilage of the lower ribs. Each rectus abdominis consists of several sections of muscle tissue separated by horizontal strips of connective tissue known as tendinous intersections. The linea alba (white line) is a strip of connective tissue midline between the rectus abdominis muscles, running from pubic symphysis to xiphoid process of the sternum. The rectus abdominis - the body's central line that should be active and elongated to support the rest of the body.

The body's central LINE, strong and flexible that should support all movement.

Our core pillar of strength, from where the rest of the body extends.

Think of activating and lengthening these muscles from pelvis to chest.

rectus abdominis keeping it simple rectus abdominis in detail

Use your hands over your rectus abdominis muscles, tapping up the front of your abdomen from pubic symphysis of the pelvis to your ribs. Imagine each pair of panels activating in turn to extend and align your midline.

midline markers

I found it easiest to work on my breathing whilst standing (in a relaxed manner) or lying on my back.

Do whatever feels good for you.

As I focused on my activating my Base-Line I found myself adjusting my position so that my body was a little more aligned. Let yourself move as feels natural.

Closing off one nostril with a finger and breathing through the other nostril can increase the sensation of airflow, helping you to feel the positioning of your head in relation to your body. Then swap sides and feel for a difference.

It can take a long time to break old habits and learn to activate the correct muscles if you are not used to using them. Be aware of when 'the wrong' areas of muscle activate. If you feel this happening - relax, breathe and focus on your Base-Line once more. Little by little improvements are made.

Breathe with your Base-Line.

Stronger and longer with every in-breath.

Build the connection between body and mind.