Hello and welcome to today's breath work practice.
In this practice we will do a phagyogic breath or also known as three-part breathing.
Most of the time we are not using the whole capacity of our lungs.
We mostly breathe with upper part of our lungs and the breath is very shallow,
Short and fast.
This is why I want today to introduce you to this breath work practice in which we are using all the capacity of our lungs.
Phagyogic breathing is very helpful in calming down the nervous system.
It helps us to be more balanced and relaxed and helps us to correct the unhealthy breathing patterns.
Let's sit now in a comfortable cross-legged position or you can also sit in a chair.
The important thing is that you feel comfortable so you can keep your spine straight but relaxed at the same time and just open.
Drop the shoulders down and now slowly you can close your eyes.
First let's bring our awareness to a natural flow of the breath.
Just notice how is your breath today.
Is it short,
Shallow,
Is it fast?
Just notice and bring the awareness to your breath.
With the next inhale try to make the breath longer.
Prolong the exhale completely emptying the lungs.
A few more long inhales through the nose and a long exhale through the nose.
Great.
Now slowly let's bring our right palm on our chest and the left palm on the belly.
With your next inhale slowly draw the air all the way down to your belly.
Notice your belly expanding.
Exhale releasing the belly.
Notice it's slowly contracting.
Inhale expand the belly.
Exhaling release.
With the next inhale be aware of expanding your mid-torso.
Gently allowing the diaphragm and the ribs to expand.
Exhale release it down.
Inhaling expanding the mid-torso.
Exhaling release.
With the next inhale bringing the awareness to the upper chest.
Feeling the top of the lungs and gently lifting the shoulders up.
Exhale drop the shoulder,
Release the air up.
Inhale feel the top of the lungs.
Exhale release.
Now let's connect all these three parts together.
We will start the inhale with raising the belly,
Continuing to fill up the mid-torso and in the end feeling the top of the lungs.
With the exhale first the shoulders go down,
Then the mid-torso and the belly in the end.
And this would be one full yogic breath.
Great.
Let's start.
First with your next exhale completely empty your lungs.
Inhale draw all the air all the way down into the belly.
Slowly continue drawing the air upward to the mid-torso.
Expand the ribs,
The chest.
Rise the air up to the upper chest.
Slightly lifting the shoulders up.
Exhale release the air from the upper chest.
Relax the shoulders down.
Emptying the mid-torso.
Contracting the ribs and in the end releasing the belly.
Draw it in towards the spine.
Inhaling belly,
Chest shoulders up.
Exhaling releasing the shoulders,
Chest and belly.
Great.
And now continue in your own pace without forcing,
Making the breath flow smoothly like a wave.
The last inhale and exhale.
Beautiful.
Stay with your eyes closed and slowly return to the natural flow of the breath.
Bring the awareness on how do you feel after this practice.
How is your breath now?
Just be aware of that feeling.
Slowly start to bring your awareness outwards and when you feel ready gently open your eyes.
Thank you very much for joining me in this practice.
I hope that it was helpful and you can do this breathwork practice every day.
Thank you
