3-Part Breathing For Calm And Focus

You will be guided through a three-part breathing practice. The breath gradually expands through the belly, ribs, and chest, followed by a slow, reverse exhale from chest to belly. The slightly extended exhale supports calm and grounding. This technique encourages relaxation, focus, and a greater sense of steadiness. No prior experience with breathwork is needed.

Transcript

Your breath is a powerful tool. Although breathing is automatic, We can also breathe with awareness and intention. When we breathe consciously, We give the body and mind permission to soften or to become clearer and more focused. In this practice, Conscious breathing helps us to return to a more calm and grounded state of being. Come and sit in a comfortable position. You might want to move parts of your body, And you don't need to change anything about how you feel right now. Just allow your awareness to rest on your breath. Notice where you feel the breath moving, And notice whether it feels fast, Shallow or smooth. No changing, Just noticing. Observe your own rhythm, Your natural way of breathing. Now we are going to use a three-part breath, Which means that we will breathe slowly and without force, And we will gently begin to deepen the breath. Breathing slowly through the nose and bringing the breath first into the belly, Then the ribs and the chest, And releasing with exhale from the chest to the ribs and your belly slowly and smoothly. Again, Just to explain, Your inhale will be slowly through the nose, And you let the belly expand gently like soft air filling a balloon. No pushing, Just allowing. Then it continues into the ribs, And you feel the size of your rib cage widen slightly, Still relaxed and easy. And finally, You allow the breath to rise into the upper chest with just a little expansion, Nothing forced. And then your exhale, You will release slowly, First let the chest soften, Then the ribs, And then let the belly fall naturally inward. Let the air leave without pushing it out, So it's long, Slow and smooth. Now, Let's practice this three-part breath together. Make sure you're comfortable. Okay, Let's inhale to belly, Ribs, Chest, And exhale, Chest softens, Ribs, Belly release. Inhale, Belly, Ribs, Chest, And then chest softens, Ribs fall, Belly release. Inhale, Belly, Ribs, And your chest, Exhale, Chest, Ribs, And your belly softens. Inhale, Belly, Ribs, Chest, Exhale, Chest, Ribs, Belly. Inhale, Belly, Ribs, Chest, And chest softens, Ribs, Belly. So continue in this rhythm. Your exhale is slightly longer than your inhale, But never strained. Observe the movement in your body. And if your mind wanders, That is completely normal. Just simply return to the feeling of the breath and the movement through your body. Inhale softly to nose, Where your belly, Ribs, And chest rise. When you exhale, It's the other way around. No performance and no perfection, Just steady and calm breathing. Inhale, Belly expanding, Rib cage, Upper chest, Release, Chest, Ribs, And belly. Now let your breath become softer, So less controlled and more natural. And notice how your body feels after breathing in this three-part practice. And simply return to your own rhythm. You can practice this about five minutes twice a day to help bring more balance and calm into your daily life. Enjoy your day or night. Namaste.