8-Minute 3-Part Breath

This gentle 10-minute breathing practice guides you through the breath in three stages: belly, ribs, and chest.

We begin with grounding belly breathing, then invite the breath into the ribs to create space, before finishing with light, spacious breathing into the chest.

Each stage is guided slowly and separately, allowing you to listen to your body and move at a pace that feels supportive. This is a trauma-informed, invitational practice. You’re always welcome to soften the breath, slow down, or return to natural breathing.

Suitable for moments when you want to feel more present, settled, and connected to your body.

No prior experience needed.

Transcript

Welcome,

Find a comfortable position lying down or seated,

If it feels okay gently close your eyes or soften your gaze.

Notice the surface beneath you,

Allow your body to be supported.

Begin by noticing your natural breath,

Nothing to change just yet,

Breath comes in,

Breath goes out.

Now bring your awareness to your belly,

If it feels comfortable you might like to place a hand over your belly button.

As you inhale allow the breath to move gently down into the belly,

Feeling it rise and expand.

As you exhale let the belly soften and fall.

The breath doesn't need to be very deep here,

Just slow and steady and comfortable.

Breath comes in to the belly and we let it go,

Belly and let it go.

With each exhale allow your body to settle a little more,

If your mind wanders gently return your attention to the rise and fall of the belly.

Continuing this breath I now invite you to breathe a little higher,

Placing one or both hands on the sides of our body over our ribs.

As you inhale feel the breath expand into the belly and then up to the ribs,

Allowing the sides of the body to widen.

On the exhale feel the ribs gently soften back in,

Belly,

Ribs and let it go.

A reminder the breath doesn't need to be deep,

Forced,

Stretched,

Rather gentle,

Expansive,

Spacious but light.

Continue to breathe into the belly,

Ribs and let it go.

Imagine each breath creating space across the side of the body,

Expanding and releasing.

If you notice any tightness or resistance here,

Perhaps breathing to that edge.

Now allowing the breath to rise a little higher once more,

Placing a hand gently over the heart space,

Allowing the breath to gently lift into the chest.

First fills the belly,

Ribs and then the heart space,

Belly,

Ribs,

Heart space.

Notice the subtle movement around the heart space,

The collar bones,

The upper chest.

On the exhale allow the chest to soften and release.

The breath is light and spacious,

Not forced.

As you continue to breathe you may notice some emotion rising,

Simply notice them and continue breathing.

You are safe to go at your own pace,

Belly,

Ribs,

Heart space.

To return to its natural rhythm,

Notice the whole body breathing as one,

Belly,

Ribs and chest moving together.

Notice any spaciousness here.

Take a moment to sense how you feel now compared to when you began.

Begin to notice the sounds around you,

The space you're in.

You can stay here for another while or you can open your eyes and slowly continue with your day.

Thank you for joining me today.

Reviews

That was wonderful and so refreshing!

This was very good. Thanks.

lovely 🙏