Hello and welcome to the Shavasana series in this episode,
Three part breath.
Today we're going to do a three part breath to open up the lower,
Middle and upper lobes of your lungs.
So often we are not breathing down deep into our lungs,
So keep your focus in the belly as I refer to the lower lobes as your belly,
Middle lobes as your ribs and upper lobes as your chest.
So let's take a nice deep breath together and then exhale through your mouth just release your tension,
Your day,
Your thoughts,
Your worries.
Take a moment,
Wiggle your body,
Your hips,
Your toes,
Get very comfortable and come into the present moment.
Become aware of your surroundings,
Your breath,
Your body and simply the sound of my voice,
Resting here for a moment to become very present.
Draw your breath deep into your lungs,
Filling up belly,
Ribs and chest and then exhaling belly,
Ribs and chest.
Begin with this three part breath now,
Consciously filling up the lower lobes,
Middle lobes and upper lobes and then consciously releasing lower lobes,
Middle lobes,
Upper lobes.
Exhaling and exhaling through your nose,
Drawing the breath all the way in and gently exhaling all the way out.
As you continue with this deep inhale and exhale,
Release your awareness on three separate parts and begin making it one long continuous inhale and then one long continuous exhale.
Relax your body,
Your shoulders,
Face,
Hands and feet as you continue to breathe.
This is an active conscious breath control so your body may get warm and you may notice muscles tensing up so periodically release any tension,
Being mindful and aware of your body as you continue to breathe.
Keep drawing the breath deep,
Lengthening and smoothing your breaths now,
See if you can really smooth out the inhales and smooth out the exhales.
As you do this,
You are smoothing and calming your nervous system.
Lower the breath,
Feel the neighbours characteristic increase eight by seven,
Lower the breath,
Keep drawing the breath all the way in down deep into your belly.
Smoothing and lengthening your inhales and smoothing and lengthening your exhales.
Seeing once again if you can relax your body through the inhales and the exhales.
There's a lot of focus here for your mind.
So be gentle with yourself.
Release your breath now and allow your whole body to relax.
Really watch your breath as it finds its own pattern.
Watching how your belly moves,
How your whole body moves as your breath makes its way into its own unique and natural movement.
Take a few breaths here,
Thanking your body,
Having gratitude for the fact that your breath moves all on its own and even giving yourself a pat on the back for consciously stopping and connecting with your own breath today.
The three-part breath can be used anytime you want to soothe and calm your nervous system.
You can close your eyes and do it as a meditation or you can incorporate it into your everyday life.
Thank you so much for joining me today.
Namaste.
