Grounding Breath – Full Yogic Breath & Viloma

A calming 10-minute breath practice to settle the nervous system and anchor you into the present moment.
Together we'll move through the Full Yogic Breath - a complete three-part breath that fills the belly, ribs, and chest - followed by Viloma pranayama, a gentle interrupted breathing technique that soothes and steadies.
Perfect for the morning to begin your day rooted, mid-afternoon to reset, or in the evening to unwind.
Suitable for all levels - no experience needed.
Find a comfortable seat or lie down, close your eyes, and let your breath bring you home.

Transcript

Hello and welcome to this short breathing practice to calm your nervous system. So this is going to be composed of two separate parts. First of all, We're just going to do full yogic breaths where we're going to fully inhale to fill our lungs and exhale to empty them, Coming right to the top and right to the bottom. Next, We're going to do a Viloma practice where we're going to divide our inhale into three separate parts, Breathing first into the belly, Then into the ribs, Then into the chest. Pausing at the top and then releasing all in one. We do a few rounds of that and then we're going to move to Viloma on the exhale. So we're going to divide our exhale into three parts and then we're going to do it all together. Okay. When you're ready, Find your comfortable seat. Make sure your spine is straight and self-supported. You can imagine a little string from the top of your head connecting you all the way up to heaven. And then you just hang from the string. Close down the eyes and start to connect with your breath. So first of all, We're gonna do these full yogic breaths where we're gonna breathe into our belly, Our ribs, And our chest at a ratio of three is to two is to one. We're going to pause a little bit at the top and then we're going to release from the top to the bottom. Of our breath. So let's start with a clearing breath. Breathe in through both nostrils. Open the mouth and release. Inhale, Belly, Belly. Ribs, Ribs, Fill all the way to the top, Fill the lungs, Pause at the top, Hold the breath, Relax the body. Watch the inner stillness. And with the next exhale, Release top to bottom. Make sure you exhale all the air. Come right to the bottom of your exhale. So we start a fresh breath. And again, Inhale, Belly. Ribs. Reds. Fill all the way to the top, Fill the lungs. Pause at the top. Allow your mind to rest in the void and the nothingness as you hold your breath. Relax the body. And exhale slowly and controlled through the nose all the way to the bottom. Inhale, Belly, Belly. Ribs. Ribs. Filling all the way to the top, Fill right up to the collarbones, Hold the breath, Close the eyes. And observe. And release. . . From the top all the way to the bottom, Pushing it. All that stale air. Now take another two or three breaths like this at your own pace. Making sure to breathe into the three different areas of the lungs, Breathing into the belly, The ribs, And the chest. Coming right to the top and then exhaling top to bottom. You can think of this as if you're filling a vase. So when you pour the water into the vase, You want to fill it from the bottom up. So that's why we breathe first into the belly, Then the ribs, Then the chest. And then when we empty the vase, We empty it top to bottom. Take a final round of this breath at your own pace here. Now on the next breath, We're going to divide our inhale into three parts. So we're going to do the same breath, But we're going to pause once we breathe into the belly, Pause once we breathe into the ribs, And pause at the top. So exhale all the air and let's start together. Inhale, Belly, Belly, Pause. Inhale, Ribs. Ribs, Pause. Inhale chest chest pause at the collarbones and release. Exhale all the air all the way to the bottom. We do the same again. Inhale, Belly, Belly, Pause. Inhale, Ribs. Ribs. Pause. Inhale, Chest. Chess. Pause at the top, Right up to the collarbones. And exhale, Top to bottom, Emptying the lungs. Last one of these. Inhale, Belly, Belly. Pause. Inhale, Ribs. Ribs. Pause. Inhale, Chest, Chest, Fill right up to the collarbones, Hold the breath there. And exhale to release. Now we're going to do the same again, But we're going to divide our exhale. So inhaling naturally, Filling the vows bottom to top again into the belly. The ribs. And the chest coming right to the top of the inhale, Pausing there. And then we're going to exhale, Chest, Chest. Pause. Exhale, Ribs, Ribs. Pause. Exhale, Belly and belly. Bring the belly button right back towards the spine. Pause there. Inhaling into the belly. The ribs. And the chest coming right to the top of the inhale, Pausing there. And same again, We divide the exhale. Exhale, Chest, Chest, Pause. Ribs, Ribs, Paws. And exhale, Belly, Belly. Belly button comes back to the spine. Pause at the bottom for a moment. And inhale filling the lungs bottom to top from the belly. To the ribs and to the chest. Pause at the collarbones. One last one of these, Dividing our exhale. Exhale, Chest. Pause. Exhale, Ribs. Ribs. Pause. Exhale, Belly. Hose at the bottom. And we're gonna take one full yogic breath in between. So fill the lungs, Bottom. To top. And then come back top to bottom. For these last three breaths, We're going to do both of these together. So we're going to divide our inhale and we're going to divide our exhale. So come right to the bottom of your exhale. Let's meet there. Then inhale, Belly. Pause. Ribs. Ribs Pause. Chess. Chest, Pause at the top. And then let's exhale chest, Chest, Pause. Exhale, Ribs. Ribs, Paws. Exhale, Belly. Belly. Paws at the bottom. Two more of these. We have my little cat joining us here. Inhale, Belly, Belly, Pause. Ribs. Ribs, Paws. Chest pause at the top and we come back. Exhale, Chest up. Chest, Pause. Ribs, Ribs, Paws. Belly, Belly. Pause at the bottom. One more of these. Inhale, Belly. Pause. Ribs. Ribs. Paws. Pause at the top. And exhale, Chest. Pause. Ribs, Paws. Belly, Belly. Come right to the bottom of the exhale. And then just allow your breath to return to normal. Close down the eyes and just take a moment to observe the effect. Of your practice. Maybe you'll notice that your whole nervous system has just downshifted. You've dropped into a state of your parasympathetic nervous system, Which is your rest and digest state. You're probably feeling more calm, More relaxed. And if you have time, If you feel like it now is a great time to deepen into a meditation practice. So if you feel like it. You can just stay here, Stay observing whatever is present for you. I'm going to end the video here. And thank you very much for joining. Hopefully see you again.