Three Part Breath: A 6 Minute Reset

A short three-part breath practice to steady your nervous system and bring your attention back to the present. Sit comfortably or lie down, whichever lets you rest without effort.

You'll learn to fill the breath in three stages: low into the belly, then the ribs, then the upper chest, and release it in reverse. Once the pattern settles, you'll stay with it for a few rounds and notice how it changes the way you feel.

Good for the middle of a busy day, before a meeting, or any time you need to slow down without much time to spare.

If the pace ever feels like too much, let the breath return to normal and rest there.

Music: Spring Breeze Of Meditation by White_Records.

Transcript

Today we're going to practice a breathing exercise called three-part breath. And you can practice this seated or you can come to lying down. I'm going to practice lying down, So find whatever position heals. Comfortable for you. You want to be really comfortable, Grounded for this practice. So if you're lying down, You can bring a bolster or pillow under your knees. You can have your knees bent and just let your knees fall inward. And then start by bringing your hands on your body, So your right hand on your left hand. Your lower belly and your left hand rests somewhere on your ribs. And starting with a few cleansing breaths, Take a deep breath in through your nose. Open your mouth, Sigh it out, Let it go. Good, Two more like that. Deep inhale through your nose. Exhale to sigh it out And last one. Now we're going to start the breathing exercise with sending the breath in. All the way down to the belly. So breathing in through the nose, See if you can fill your belly up with air, Feeling your right hand rise. And then exhale through the nose or the mouth. Empty all the air out, Feeling your right hand all in your belly. A few more like that inhale fill the belly up Exhale, Empty all your energy. Do this at your own pace. Really deepening your inhales. And lengthening your exhale. You good now on the next inhale fill the belly up and then the ribs And then exhale from the top. So exhale, Empty from the ribs and out. Inhaling feel the right hand rise. Good luck. Exhale left hand and then the right hand. Continue like that with your own breath. Inhaling to fill the belly and then the ribs. Exhale, Empty from the ribs. I love you. Now at the next inhale. Feel the belly rise and then the ribs and then your chest. And exhale from the top, Feel the chest pull. The ribs and then the belly. Inhaling from the bottom, Belly, Ribs and chest. Exhaling from the top, The chest, The ribs, And then the pelvis. And just like that. Inhaling Yeah. Whole front body expands from the bottom. To the top. And exhaling empty all the air out from the top. Feel the belly, The ribs and the chest. To the chest, The ribs, And the belly. Make the next inhale as big as one ear. Inhale into the belly. Ribs and your chest. Exhale, Empty, Empty, Empty all the way around from the chest, The ribs, And the belly. Take a deep breath in through your nose. Open your mouth, Sigh it out, Let it go. Slowly make your way up to a seat if you're lying down. Sitting with your spine tall, Your neck straight, Chin parallel to the mat. Bring your hands to your heart. Bow your head to your hands. And thank yourself for coming to your mat today, For spending this time for yourself. For your breath.