Tag Archives: Breathing Lesson

Getting Yourself Ready to Notice Breathing

by Renee Lindstrom, GCFP @ Inside Awareness, Living in Natures Love Blog & Renee Lindstrom Live

PrintExplore Feldenkrais in 2 ways:
  1. Group Glasses & Workshops called:  Awareness through Movement or ATM (Classes below)
  2. Individual Sessions called:  Functional Integration (for increasing available movement for conditions, injuries, athletes, musicians, dancers and development

Cultivating Awareness through ATM focused upon Breathing

“Preparing yourself to Notice your Breathing”

Take a moment in sitting and notice how you are sitting.  A firm seated chair is the best for this exercise for support and to give you feedback to begin focusing your attention in a particular way.

Start with your focus of attention:

  • Where does your focus go in noticing?
  • Do you notice if you are sitting in a slouched position or the opposite – lower back arched forward?
  •  Do you notice if your weight is on your right buttock or left?
  • Do you feel your feet on the floor?

Pause and simply breathe in and release a few times

Now take a moment and notice your upper body in sitting.  Take your attention to these following areas and simply notice yourself.  Pay attention to when you stop breathing to focus and simply take a breathe as soon as you notice holding it.  Try and continue to breathe through your shifting focus of attention.

  • Are your  arms hanging down from your shoulders softly and loosely?  If not, how can you simply let them go to hang down with your hands resting on your thighs.
  • Are your fingers and palms softly resting on your thighs?
  • Notice your shoulder blades and if they are soft or tense.  If tense, can you soften them while sitting?
  • Take your attention to your front side in the area opposite of your shoulder blades and notice the tension.  Follow a few breathes in and notice if you breath into this area or not.  If not, slowly soften this area and breathe in and release.
  • Coming up to your neck notice if what part of your neck is in your focus of attention.  Is it the front, the back or one side that stands out?
  • Now notice your head.  Do you sense the front of your head more than the back? Do you sense your head falling forward or backward?    Is your head in a soft position with little movements  or do you notice it locked into one position?

Pause and simply breathe in and release a few times.

Before moving on to ‘Breathing with Spine Support’  or ‘Could raising your shoulder lead to  breathing easier? ‘, take a moment to notice how you perceive yourself in sitting now.  Check in and see if it different than at the beginning.  Notice if you have more of yourself now  in your sensing awareness than you did at the beginning.  Does your attention notice new places?

Choices for some simple fuller breathe movement lessons:


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Renee Lindstrom, GCFP,
Feldenkrais® Practitioner since 2007, Value-Based Communication & Empathy Coach since 2004, Art of Placement  since 2000, Founder of Greater Victoria Peace & Intercultural Celebrations since 2010 & Greater Victoria Labyrinths since 2012, #yyj Peace Week Calendar Founder – 2014 & 2015

Breathing with Spine Support

PrintExplore Feldenkrais in 2 ways:
  1. Group Glasses & Workshops called:  Awareness through Movement or ATM (Classes below)
  2. Individual Sessions called:  Functional Integration (for increasing available movement for conditions, injuries, athletes, musicians, dancers and development

Cultivating Awareness through ATM focused upon Breathing


‘Breathing with Spine Support’

If you haven’t already take a moment and follow the gentle guidance in ‘Getting yourself ready to notice your breathing’.  This simple lesson will prepare you for deepening your attention in the present moment in order to shift your focus into present perception.

“Remember to slow down, pause between movements and only do 20% of your full movement ability”

In sitting on a firm surface begin to notice how you are sitting on your sit bones.

  •  Can you feel your sit bones?  If not place your right hand under the weight of your right buttock and notice if you feel a sharp bone poking into it.  Now switch sides and check out your left sit bone.
  • With this felt sense awareness of your two sit bones, now notice what side your are holding your upper body weight in sitting.  Right side?, or left?
  • Shift your weight gently from side to side a few times, 3 or 4, and pause between each movement.  Notice where you are supporting your weight now.
  • Come back shifting your weight from side to side and notice your feet on the floor.  How do you sense the weight in your feet as you softly shift your upper body weight.

Pause and notice yourself in sitting now.  Notice if you have stopped breathing to focus on the movement.  

  • Come back now and begin to gently shift your weight on your sit bones forward and back a few times.  Notice if this is easier or more difficult than shifting from side to side.   Pause between each movement pattern.
  • Sense your upper body in the same way as before.  Moving side to side you noticed if your weight shifted to the right and left.  Now begin to notice how your upper body responds with shifting your weight forward and back on your sit bones.
  • As you take your go back on your sit bones begin to let your belly relax and expand.  Keep it soft as you go back on your sit bones, yet pay attention to letting it completely go as you go backward on your sit bones.

Pause and notice yourself in sitting now.  Where is your attention going.    

  • Come back and gently begin to shift your weight forward and back on your sit bones and begin to alternate your breathing pattern.
  • As you go forward breathe in and as you go back release your breathe.
  • Remember to keep your belly soft and let it go as you go back on your sit bones.
  • Repeat 3 or 4 times and pause for a few breathes and begin again 3 or 4 times.

Pause and notice yourself in sitting now.

  • Once again come back alternating forward and back with your breath letting your upper posture soften and relax into the this movement.
  • Now as you go back begin to let your your upper body slouch slightly as you exhale letting your spine round.
  • As you come forward inhale and let your upper body arch forward slightly as you inhale.
  • Alternate 3 or 4 times, pause and notice yourself now.
  • Come back once and again alternating forward and back while noticing the position of your head.
  • Begin to let your chin drop forward slight and look down as you exhale and as you inhale take your chin up and look towards the ceiling.  Remember little movements! If you are unable to unlock your neck and head to tilt slightly forward and back go to next step and then come back and notice any changes.
Pause and notice yourself now in sitting.  Where is your attention going?
  • Come back and alternate going forward and back now and notice any differences.  Continue to soften your head position unlocking it.  
  • As you shift your weight back on your sit bones you breathe out letting your upper body round softening your belly and letting it expand.  Now as you breathe out with the smallest of movements begin to separate your shoulder blades.  Letting them go on an in breathe.
  • Continue to focus this movement following your out breathe  3 or 4 times.  Exhale, round and separate your shoulder blades away from each other.
  • Pause and notice yourself now.  Come back and begin to bring your shoulders together slightly on an in breathe.  As you take your weight forward on your sit bones arch slightly, breathe in and bring your shoulder blades slightly together.  Repeat 3 or 4 times with a focus upon breathing in. 
  • Pause and notice yourself for a few breathes.  Come back and now alternate between the two 3 or 4 times.

Stop, keep it simple and notice yourself  now.  Notice your chest as you breathe.  Where do you sense any movement that could be different from before you started.  NOTICE the quality of sitting now.


Connect with Renee

Follow on TwitterInstagram  Pinterest or Facebook


Renee Lindstrom, GCFP,
Feldenkrais® Practitioner since 2007, Value-Based Communication & Empathy Coach since 2004, Art of Placement  since 2000, Founder of Greater Victoria Peace & Intercultural Celebrations since 2010 & Greater Victoria Labyrinths since 2012, #yyj Peace Week Calendar Founder – 2014 & 2015