Diaphragm Self-Massage – Nauli – Lesson 2

Diaphragm Self-Massage is a technique that can help relax and improve diaphragm function. Its muscles play an important role in breathing. Good diaphragm function is important, because most people have a tight chest and the muscles of the diaphragm itself as well. This can be due to a sedentary lifestyle, shallow breathing, or if you sit at a computer or drive a car for a long time.

First, find a soft and comfortable place to lie on your back. Place a pillow under your head and a rolled-up towel or a small pillow under your knees to relieve back tension. Then place your palms on your stomach, one on top of the other, below the ribs and above the navel. Inhale deeply through your nose, allowing your belly to expand and fill with air. Then exhale slowly through your mouth, imagining that you are blowing all the air out of your lungs and letting your belly drop.

Then start massaging the diaphragm. With your hands, start massaging the area around the ribs, moving clockwise. At the same time, make small circular movements with your palm. Do not press too hard to avoid pain, keep massaging for 2-4 minutes. You can do this massage every day to help relax your diaphragm and improve your breathing.

In addition to massage, it is also helpful to do exercises to strengthen the diaphragm and simple breathing exercises. To make Uddiyana Bandha (Vacuum) and other practices deeper, you need to relax the muscles of the diaphragm. So it will become soft, elastic and will be able to allow the internal organs to move further into the chest area (under the ribs).

Do all exercises in your comfort zone. If you have acute pain, then there is no need to do this
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Be healthy 🫶
Best regards, Marianna Mansurova