Pufferfish Puff

  • Shallow ‘chest breathing’ is how many of us breathe, especially when we are feeling stressed.  Shallow breathing increases tension and anxiety.
  • Focusing on taking deep breaths into our belly helps us to inhale enough air to fully fill our lungs with each breath.  Deep abdominal breathing helps to fill our lungs with beneficial oxygenated air and expel more carbon dioxide from our body.
  • Deep abdominal breathing can reduce our heart rate, blood pressure, stress hormone levels, immune system functioning, energy levels, relaxation and wellbeing.
HANDOUT
PRACTISE JOURNAL
TECHNIQUE VIDEO

Uses

  • Use Pufferfish Puff when you’re feeling stressed.  Controlling your breath can help us to manage stress and stress-related health conditions.

Instructions

  1. Sit up tall, with your hands gently resting on your belly
  2. Take a deep breath in through your nose.  Breathe the air all the way down into your belly, to puff your belly out like a balloon.
  3. Breathe the air back out from your belly and out through your mouth.  (As you do this, let your belly lower back in).
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Watch Points

  • Belly expanding as you breathe in, and deflating as you breathe out

Seated: Do Pufferfish Puff in your chair.

Do Pufferfish Puff lying on your back:

  1. Lie on your back, with your hands gently resting on your belly
  2. Take a deep breath in through your nose.  Breathe the air all the way down into your belly, to puff your belly up like a balloon.
  3. Breathe the air back out from your belly and out through your mouth.  (As you do this, let your belly lower back down).