360 Breathing

With these breaths, you encourage full use of your diaphragm, which is a major factor in how our body handles pressure (or doesn't...which is when we leak). You also stimulate your vagus nerve to help settle your body into "rest and digest," aka "Netflix and chill".

take a breath . . .

If you can, place the palms of both hands at each side of your ribcage (at or just below the bra line)

Gently press your palm into both sides of your ribcage and keep that gentle pressure as you breathe in. Feel your ribs pushing into your hands as your hands gently resist that movement.

Exhale...

Move your hands slightly back on your ribcage. Take another breath in against your hands' gentle pressure

Exhale...

Keep moving your hands slightly backwards on your ribcage with each breath (how far back you move your hands will depend on your unique shoulder mobility, so don't worry if your hands just stay on the sides of your ribcage)

Take 3-5 of these breaths in total.