Got Your Back: Breathing on the Floor
Do you ever feel like you struggle to take a full breath? Like no matter how hard you try, you just can't seem to fill your lungs completely?
You're not alone. In my 15+ years as a body-oriented therapist, I've worked with countless clients who feel frustrated by their shallow breathing and the anxiety that often accompanies it.
Here's what might surprise you: one of the most effective ways I help my clients experience fuller breathing is by inviting them to breathe on the floor.
Why We Struggle With "Should" Breathing
Many people assume they "should" be taking full, deep breaths all the time. While this goal certainly has benefits, rushing toward forced deep breathing often backfires, creating more tension and frustration.
Instead of forcing a deeper breath, we're going to do something more fundamental: cultivate awareness and practice paying attention to your natural breathing patterns.
You may experience deeper breathing through this exercise, but please don't judge yourself if you don't. A lack of deep breath might have sparked your interest in this work, but first, let's learn to simply be with your breathing exactly as it is.
Introducing "Got Your Back: Breathing on the Floor"
This gentle practice is inspired by breathwork from Peggy Hackney's "Making Connection: Total Body Integration Through Bartenieff Fundamentals"—a foundational resource for understanding how our bodies move and breathe naturally.
The floor provides something our everyday postures often can't: complete support for your back and spine, allowing your breathing muscles to work without also holding you upright.
The Practice: Step by Step
Getting Set Up
Find your comfortable position:
Lie on the floor with legs straight out, or feet flat on the floor with knees pointing up or gently falling together
Use a yoga mat or rug if that feels better
Feel free to go outside and lie directly on the earth
Alternative option: Sit in a chair with your back fully against a wall
Add a pillow under your head or behind your knees if needed for comfort
The Breathing Awareness Sequence
Once you're settled, begin to notice without trying to change anything:
Start with simple observation:
Where are you breathing? Chest? Belly? Ribs?
Does your breathing change once you're on the floor?
Add a gentle weight:
Place a book or small object on your belly
Pay attention to the filling and emptying sensation
Notice the gentle rise and fall
Explore the rhythm:
Is your inhale longer than your exhale, or vice versa?
Are there any pauses in your breathing? Any catches or interruptions?
Simply notice without trying to fix anything
Tune into subtle movement:
Are there areas of your body moving subtly with your breath?
If it feels right, place a hand on any area that's moving
Notice any areas that feel tight or aren't moving much
Again, if it feels right, place a hand there too
Make micro-adjustments:
Are there any small changes to your posture that your body is asking for?
Try breathing with your eyes closed, then open—which feels better right now?
Notice any impulses: Do you want to stay exactly where you are, make changes to your breathing, or leave the practice?
Completing the Practice
When you feel ready to finish, slowly make your way to a seated position. Take a moment to notice any changes in your breath, body, or mood.
Making It Accessible
Not everyone feels comfortable on the floor due to physical limitations, injuries, or trauma history. If floor-based positions don't work for you, try sitting in a chair with your back fully supported against a wall, or even standing with your back against a wall. The key is finding a position where your spine feels supported so your breathing can be the focus.
Beyond the Exercise
As a somatic therapist, I've seen how transformative it can be when people stop trying to force their breathing and instead learn to listen to it. Your breath holds incredible wisdom about your nervous system state, your emotions, and what your body needs in any given moment.
But we have to slow down enough to hear it.
The floor has your back—literally. It's offering you complete support so you can discover what your natural, unforced breathing actually feels like. From that place of awareness and acceptance, deeper breathing often emerges organically.
Your breath is already perfect as it is. This practice simply helps you get curious about it.
