Full Yogic Breath

Instructional guide to fully expanding your breathe to become centered in the present moment. Produced by Altizer Performance Partners.

Transcript

Also known as the three-part breath,

The full yogic breath uses all the breathing spaces within the trunk of your body,

Emptying and filling your lungs to their fullest capacity.

Full deep breathing stimulates the parasympathetic nervous system,

Slowing the heart rate and lowering blood pressure.

Let's do it together.

Begin by inhaling through your nose and allow the breath to expand the belly out to its fullest,

Filling the abdominal or lower portion of the lungs.

Feel the inhalation of air rising up and allow the rib cage to expand.

This is your thoracic or middle of your lungs.

Continue to the end of the inhalation,

Directing the breath into the upper chest.

This is the upper part.

Allow for a short pause and now at a slower pace than you inhaled,

Exhale from the upper chest.

Feel the collarbones relax or lower.

Exhale,

Allowing the mid-chest to relax and lower.

Draw the abdomen in.

Engage the abdominal muscles to complete the full exhalation.

And repeat.

Inhale through the nose,

Allow the breath to expand the belly first,

Then the middle of the lungs,

Then the upper lungs,

And a natural pause.

And now slowly exhale the air from the upper lungs,

The middle lungs,

The lower lungs.

And repeat once more.

Inhale through the nose,

Allow your breath to expand the belly out,

The middle lungs,

The upper lungs,

Pause.

And slower than you inhaled,

Exhale from the upper chest,

The middle chest,

And the lower chest.

And now you're done.

Reviews

Great meditation short but very effective.

Nice, thanks. 🙏

Thank you for the clear directions and this practice.

Simple and effective