Three-Part Breath

A 10-minute three-part breath practice, for grounding and centering yourself. Use it as a daily practice or when you feel unsettled, or scattered. After the practice you will feel more connected to your body, less stress and tension.

Transcript

This short practice is called the three part breath. We're going to be breathing in a seated upright position. Place your feet flat on the ground. And notice that connection. Notice the surface beneath you supporting you. Find some length in the spine. Upright. Alert but relaxed. And if it feels comfortable, You can close down the eyes. Or lower the gaze. Bring some awareness to the breath just as it is. No judgment. Nothing to change or fix. Just notice, Is it long or short? Fast or slow. Smooth or jagged. Now place one hand on the belly. Just below the navel. We're going to breathe in through the nose and out through the nose. On the inhale, Breathing into the hand, Into the belly. Exhaling through the nose, Soft and gentle. Inhaling through the nose. Filling the belly up like a balloon. Feeling it rise and inflate. Exhaling through the nose. Soft and gentle. Feeling the belly deflate. And return back towards the spine. Just keep breathing into the belly, Inflating. Exhaling through the nose. Be flighting. Belly returns towards the spine. Improving those. Exhale through the nose. Soft. Gentle. Now you can place your hands on your lower ribs. Continuing to breathe in through the nose and out through the nose. Just notice the ribs expand, Move out slightly on the inhale. Returning back on the exhale. You can apply a little bit of pressure with the hands on the ribs. Be gentle. Inhaling through the nose, Filling up the belly. Into the ribs. Your sides. Exhaling through the nose. The ribs return back to their resting position. Ability flies. Returning towards the spine Inhale, Perhaps. Exhale. Rips belly. Continue to breathe this way. Now place one hand on your chest or interlock the fingers Place them behind your head. And slightly pull the elbows back. Opening the chest, We're gonna breathe into the belly. Rips Then up into the chest. It's healing. Through the nose, Chest, Rips Inhale. Ribs. Chest. Exhale. Rips. Now. Ribs. Up to the collar bones. Exhale, Ribs. Inhale. The belly. Rips into the chest, The heart space. All the way to the collarbone. Exhale. Chest. Ribs. Inhale. The ribs. The heart space all the way to the collar bones. Exhale in. Chest. Ribs. You can relax the hands now. Placing by your side or in your lap. Just keep. Breathe in, In through the nose. Into the belly. The ribs. The chest. Exhaling. Through the nose, Chest. Ribs. Take a couple more breaths here. Last breath. Belly. Ribs. Chest. Ribs. Now allow the breath to return. To a normal rhythm. Whatever that is for you right now. Just bring some awareness back to your environment. Sounds. Temperature. Just noticing, Does the body feel different in any way? Physically. Does the mind feel different? In any way. Gently bring your awareness back. . . Opening their eyes in your own time. Connecting to your space, Your environment. And that concludes our three-part breath. Have a good day. Thank you.