Lateral Breathing Sequence

Lateral Breathing Sequence: Tool 90 - Client Exercise taken from page 189 in the Somatic Psychotherapy Toolbox by Manuela Mischke-Reeds, MA, LMFT

PURPOSE

Lateral (sideways) breathing diversifies the breathing repertoire. Most people think of breathing as an up and down activity of the lungs. When there is tension in the body, there can be a tendency to hold the breath and freeze the middle section of the body. By facilitating the breath laterally, you can help facilitate a sense of the three-dimensionality of breathing. Lateral breathing is about fully expanding the breath into the side ribs and full dimensions of the rib cage.

This exercise explores the calming effects of lateral breathing. It is especially beneficial for clients who have difficulty breathing deeply, as they have an easier time doing the lateral breathing. It can be helpful to use the image of the gentle movement of the gills of a fish breathing. This will focus the breathing on the sides of the body and lungs rather than front.

INSTRUCTIONS

• This exercise can be done sitting up or lying down.

• Touch the sides of your body where the ribs are.

• Bring in a full breath towards the sides of the body so it begins to stretch into the rib cage. Imagine the gills of a fish breathing under water, or a birds wings expanding sideways. The focus is on expanding your breath laterally, rather than front or back.

• If you can't visualize the images, then place your hands on the sides of your ribs and gently press with the rhythm of the breath: Squeeze gently while exhaling and relax the squeeze when inhaling.

• As you breathe, follow the up and down motion of the ribs opening and closing.

• Keep working with the breath expanding until you notice a feeling of regulation in your body.

• Follow this process for a few minutes and see where it goes.