the fingers. As you breathe out, the fingers meet again. Try not to exaggerate this movement and do not push the abdomen out or arch in the back, but keep the spine neutral. Just try to feel the breath filling your body and relax. Repeat for 10 breaths. Use this type of breathing whenever you do a relaxation exercise.
Now place the hands on the ribs. Breathe in and, as you breathe out, engage the abdominal muscles and draw the navel towards the spine and feel the lower back lengthen out against the floor. Keep the abdominal muscles engaged as you take 10 long, slow breaths, feeling the breath fill and extend the ribs so that they expand outwards a little. With the abdominal muscles engaged, you will not be able to take the breath into the abdomen and this is the way that you should breathe in all of the exercises – virtually every one – in which the navel is drawn to the spine. You can also do this exercise sitting on a chair in front of a mirror so that you can observe the change in the body when you breathe into the ribs.
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