169. Sandbag Pranayama Practice with Liz Albanis

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 outExpect 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/@lizalbaniswellnessauSend us Fan MailFor those who have reached out asking how to support Adrienne and her family during this time, click here to donate. There is absolutely no expectation—just sincere gratitude.We Didn't Plan For This Special SeriesThis series exists because so many of you reached out and said, “I didn’t plan for this either.”If you’ve gone through a diagnosis, a loss, a life change, a career shift, a divorce, becoming a caregiver, moving, starting over — we want to hear your story.You don’t have to have it figured out. You just have to be willing to share honestly.How Yoga Changed My Life a PodcastSend Us Your Stories!If you have a story about how yoga, meditation, breath work, journaling, or movement changed your life, we want to hear from you! These podcasts are really about the same thing — how people move through the seasons of life they didn’t plan for, and what helps them along the way.If you’d like to be on the show or share your story:  Fill out our guest form or email us at [email protected] Follow us on TikTok:https://www.tiktok.com/@yogachanged...