Deep Yogic Breathing: 4-Part Full Body Breath

Reduce anxiety and release physical tension with the 4-part breath, a deep breathing practice that fully expands your lung capacity.

Most of us breathe predominantly into the upper chest. In this video, you'll learn to breathe deeply into four distinct spaces: the belly, the sides, the back, and the chest. This instantly activates your relaxation response and anchors an overactive mind.

Perfect for anyone feeling physically tense, overwhelmed, or looking to deepen their meditation baseline. Please note: as this practice encourages deep relaxation, avoid listening while driving or operating heavy machinery.

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Transcript

Hey, I'm Donnie and welcome to Four Part Breathing. So with this breathing technique, What we're doing is becoming aware and conscious of our breathing. So sometimes we may breathe quite shallow and sharp. And what we're doing here is creating expansion in the lungs. So we're breathing not only into our chest or into our tummy, But we're also opening up through our side body and opening up through the back body as well. And what this does is it stretches the capacity of the lungs so that we have the ability to breathe deeper and become more aware of our breath throughout the day. So with that, Let's begin. We'll place our right hand on our tummy and our left hand on our heart space. Let's just take a long full deep breath in through the nostrils, Filling the lungs to its fullest capacity. Notice where the breath goes. And then exhale slowly release through the nose. Now we'll begin to manipulate the breath slightly. So we'll breathe predominantly into the belly, Breathing in and feel that right hand rise. And exhale, Feel your right hand lower, The belly draws towards the backbone. Inhale, Belly. Exhale through the nostrils, Release the belly. Breathing into the belly. And X overly. Spine is nice and long. And this time as you breathe in, We're going to breathe into our side body. So we're breathing in, Expanding the space between our hips and our lower rib cage. Exhale, Let it go. Inhale, Side body. This may feel strange because we're not used to breathing into the sides and exhale let it go Breathe into the side body. And release. I will breathe into the backs, Breathing into the space between your shoulders, Your lower back, Your upper back. Feel the whole back body expand and as you exhale slowly release the breath. Breathing into the back. Exhale. Last one, Breathing into the back. And let the breath go. This time we breathe into the chest. Feel the left hand rise. And let the breath go, Feel the left hand lower. Breathing in. Let it go. Breathing in. And let it go. Bringing it all together now, We'll breathe into the belly, Sides, Breathe into the back and the chest, Feel the spine lengthen. Exhale, Chest. Sides and belly. Inhale belly, Sides, Back, Chest. Exhale chest, Back, Sides and belly. Inhale, Belly. Side back Cheers. Excel share. Release the sides and release the belly. Continuing with the same breathing pattern and I'll count this time instead of naming the parts. Breathing in once. . . 3. . . For Exhale four. Three. Inhale once. Born. Exhale four. 3 Inhale one. Or Exhale, Four. Three, One. Continue breathing just like this. Inhale. Release the breath. Breathe in. Breathe out. Breathe in. Breathe out. Breathing in. Excel Three more rounds in your own time, Counting your own breath. And I invite you to feel the buoyancy and expansion in the lungs at the top. And as you exhale, Feel the body relax and soften. Coming back to your natural breath when you're ready. Gently blinking open the eyes, Maybe raising the edges of the lips into a smile. Thank you so much for practicing with me. Namaste. Have a great day.