In this week's episode, Liz Albanis, from Episode 168, guides you through a weighted pranayama practice designed to strengthen and awaken your diaphragm.
Using a sandbag — or any comfortably weighted object — across your diaphragm, this technique becomes a form of resistance training for your breath. A blanket or even a bag of rice can work. The heavier the weight, the more intense the pranayama practice becomes. It’s good to start with a lighter weight so the nothing feels forced. The goal isn’t perfection — it’s gentle, steady feedback.
By adding weight to the breath, you create subtle resistance that helps “weight train” the diaphragm, building awareness, capacity, and resilience in the primary muscle of respiration. Over time, this can support deeper, more efficient breathing patterns and a stronger connection between breath and core.
This episode is perfect for:
• Reconnecting to your breath
• Expanding lung capacity
• Supporting nervous system regulation
• Rebuilding core awareness from the inside out
Expect a slow, intentional, embodied practice that invites strength and softness at the same time.
So lie down, place something weighted across your diaphragm, and breathe.
Check out more from Liz at lizalbaniswellness.com.au
Instagram @lizalbaniswellnessau
Youtube: https://www.youtube.com/@lizalbaniswellnessau
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The theme music for this episode, “Cenote Angelita”, was written and produced by Mar Abajo Rio AKA MAR Yoga Music. Dive deeper into this and other original yoga-inspired compositions by visiting bio.site/mcrworks. For the latest updates on upcoming events featuring his live music for yoga and meditation, be sure to follow @maryogamusic on Instagram.
