Hello,
My loves,
And welcome back to another guided meditation practice.
My name is Chris
and I'll be your guide.
In today's practice,
We'll explore triangle breathing.
Triangle
breathing is a practice where we break up the breath into three equal parts,
Just like the
equal sides of a triangle.
It is similar to box breathing,
But with one less breath retention.
By following a pattern of equal length inhalations,
Holds,
And exhalations,
Triangle breathing helps regulate the nervous system and reduce stress and anxiety.
Some benefits of triangle breathing include stress and anxiety relief,
Improved focus,
And enhanced emotional regulation.
The added benefit of breath
retention practices also help improve and enhance both lung capacity and oxygen
utilization for practitioners.
It does this by encouraging the practitioner to take deeper,
Fuller breaths,
Which leads to better oxygenation of the body.
So now that we
understand the benefits,
Let's begin the practice of triangle breathing.
So let's find a comfortable position,
Either seated or lying down,
And maybe feel free to
close your eyes or have a soft gaze in them.
And then just bring your awareness to your breath.
Begin by taking a deep breath in through the nose,
Allowing your lungs to fill completely,
And exhale slowly,
Maybe through the mouth,
Releasing any tension you might be holding
onto.
Let's do that again.
We'll inhale deeply through the nose,
Feeling the air
expand your chest and belly,
And exhale fully,
Letting go of any stress or worry.
As you continue to bring your awareness to your breath,
Maybe you can start to
imagine an upside-down triangle in your mind's eye.
As we go up the triangle,
We'll have the inhale.
At the top of the triangle,
We'll have this hold.
And then
as we go down the triangle,
We'll have the exhale.
In today's practice,
We'll inhale for
a count of four,
Hold for a count of four,
And then exhale for a count of four.
So let's begin.
We'll begin here by exhaling completely,
Allow the belly to soften down towards the spine.
And we'll begin here by inhaling deeply for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Inhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Last one.
Inhale for 1,
2,
3,
4.
Hold for 1,
2,
3,
4.
Exhale for 4,
3,
2,
1.
Release the breath.
Come back to your natural breathing pattern.
Like with all our breathing practices,
Sit with us.
Notice how you feel maybe in the body,
The mind.
I invite you to bring your hands to prayer at heart center
and we'll bow to the great wise teacher that resides in each and every one of us.
Thanking you always for coming and showing up and sharing this practice.
Namaste.
Love you all.
