Three Steps To Deep Breathing

This quick simple yet powerful breath-focused meditation will guide you through three gentle steps to deepen your breathing, calm your nervous system, and bring your awareness into the present moment.

Perfect for beginners and experienced meditators alike, this practice helps release physical tension, ease anxiety, and cultivate clarity, all within a few mindful minutes. Whether you’re starting your day, winding down, or needing a pause in the middle of it all, this meditation offers a soft landing space for your breath and your being.

Breathe deeper. Feel lighter. Return to balance.

Transcript

Three steps to deep breathing.

In order to experience deep breathing,

First you have to identify and experience the three types of breathing that compromise it.

For this exercise,

It is better to lay down on your back if possible.

Place the right hand on top of your navel and the left hand on top of your chest.

Start by observing the natural flow of your breath for a few cycles.

Abdominal breathing.

With the next inhalation,

Think of intentionally sending the air towards the navel by letting your abdomen expand and rise freely.

Feel the right hand rising while the left hand remains almost still on top of the chest.

Feel the right hand come down as you exhale while keeping the abdomen relaxed.

Continue to repeat this for a few more breaths without straining the abdomen but rather allowing it to expand and relax freely.

After some repetitions,

Return to your natural breathing.

Thoracic breathing.

Without changing your position,

You will now shift your attention to your ribcage.

With the next inhalation,

Think of intentionally sending the air towards your ribcage instead of the abdomen.

Let the thorax expand and rise freely,

Allowing your left hand to move up and down as you keep breathing.

Breathe through the chest without engaging your diaphragm,

Slowly and deeply.

Your right hand should remain almost still.

Continue to repeat this breathing pattern for a few more breaths.

After some repetitions,

Return to your natural breathing.

Clavicular breathing.

With the next inhalation,

Repeat the thoracic breathing pattern.

When the ribcage is completely expanded,

Inhale a bit more,

Thinking of allowing the air to fill the upper section of your lungs at the base of your neck.

Feel the shoulders and collarbones rise up gently to find some space for the extra air to come in.

Exhale slowly,

Letting the collarbone and shoulders drop first,

And then continue to relax the ribcage.

Continue to repeat this for a few more breaths.

And after some repetitions,

Return to your natural breathing.