Welcome to your three-part breath practice.
This is a simple and sweet breathwork practice that you can do anytime.
Come to settle onto your back or into any position that feels deeply supported.
Let your body be held by the ground beneath you.
And take a moment to soften.
Allow your shoulders to release.
Allow your belly to be soft.
Feel your jaw softening and your eyes softening.
No effort here.
Allow one easy breath in and a long,
Slow breath out.
We'll move into three-part breath.
The breath goes from your chest,
Your ribs,
Your belly,
One layer at a time.
And then it reverses from belly to ribs to chest.
There will be small moments of hold in between each part of the breath.
And as you move from chest to ribs to belly,
It's breaking up,
Creating space as you continue on the way down as an inhale.
And then same for on the way up with little holds in between as you make space for that to be your exhale.
When you're ready,
You can join in at any time,
But if the breath retentions feel like too much,
You can skip them.
Bring one hand to your belly and one hand to your ribs or heart.
Let's begin.
Inhale to your chest,
Hold.
Inhale to your ribs,
Hold.
Inhale to your belly,
Hold.
Exhale belly,
Hold.
Exhale ribs,
Hold.
Exhale chest,
Hold.
Inhale chest,
Hold.
Inhale ribs,
Hold.
Inhale belly,
Hold.
Exhale belly,
Hold.
Exhale ribs,
Hold.
Exhale chest,
Hold.
Inhale chest,
Hold.
Inhale ribs,
Hold.
Inhale belly,
Hold.
Exhale belly,
Hold.
Exhale ribs,
Hold.
Exhale chest,
Hold.
Inhale chest,
Hold.
Inhale ribs,
Hold.
Inhale belly,
Hold.
Exhale belly,
Hold.
Exhale ribs,
Hold.
Exhale chest,
Hold.
Inhale chest,
Hold.
Inhale ribs,
Hold.
Inhale belly,
Hold.
Exhale belly,
Hold.
Exhale ribs,
Hold.
Exhale chest,
Hold.
Inhale chest,
Hold.
Inhale ribs,
Hold.
Inhale belly,
Hold.
Exhale belly,
Hold.
Exhale ribs,
Hold.
Exhale chest,
Hold.
One more together.
Inhale chest,
Hold.
Inhale ribs,
Hold.
Inhale belly,
Hold.
Exhale belly,
Hold.
Exhale ribs,
Hold.
Exhale chest,
Hold.
Three more on your own.
When you come to your last round,
Slowly release any breath retention and allow your breath to return to its natural rhythm.
Notice the ease in your body.
Notice the weight of your limbs,
The quiet in your belly,
And the softness around your heart.
You don't need to move just yet.
You can allow yourself to rest inside this calm that you've created through your breath.
Stay as long as you like.
