Long Deep Breathing: Guided Practice

A step-by-step guided practice you can follow with your eyes closed. Together we'll build the full three-part breath, belly, ribs, then chest, flowing like a wave up through your body. You'll breathe in calm and breathe out tension, round by round, until the fuller breath feels natural. A beautiful way to feel more spacious, present, and at ease in your body.

Transcript

Long, Deep breathing, Guided practice. Find a comfortable seated position. Sit tall, With your spine long and your chest open. If you need to recline or lie down, That's fine too. Place one hand on your belly. And one hand on your chest. Close your eyes or soften your gaze. Take a natural breath. And just notice which hand moves more. The hand on your belly. . . Or the hand on your chest. No judgment, Just notice. Now, I'm going to teach you how to breathe in three parts. Belly first. Then ribs, Then chest. We'll break it down step by step. And then we'll flow it all together. First, The belly. Place both hands on your belly now. When you inhale. I want you to let your belly expand outward. Like a balloon filling with air. Your belly should push against your hands. Let's try it. Breathe in, Feel your belly rise. And breathe out. Feel your belly draw back in. Good. That's your foundation. The belly fills first. Now, Keep one hand on your belly and place the other on the side of your ribs. This time, Breathe into your belly first. And then keep inhaling and feel your ribs expand to the sides, Like your ribcage is widening. Let's try it. Breathe in, Belly expands. Now ribs widen. And breathe out. Ribs soften. Belly draws in. Beautiful. You're filling more space. Now for the final part. Place one hand on your upper chest, Just below your collarbones. This time, Breathe all the way in. Belly first, Then ribs. And finally, Feel your chest lift. And your collarbones rise. You're filling your lungs completely, From bottom to top. Let's try the full breath. Breathe in, Belly expands, Ribs widen, Chest lifts. . . And breathe out slowly. Chest softens. Ribs release. Belly draws in. That's it. That's the full, Long, Deep breath. Belly, Ribs, Chest, Like a wave moving up your torso. Now we will practice together. I'll guide you through several rounds and you'll feel the rhythm become natural. Place your hands wherever feels most helpful. Belly, Ribs, Chest, Or just rest them in your lap. Let's begin. Take a deep breath in. Feel your belly expand like a balloon. Keep breathing in. . . Feel your ribs widen to the sides. Top off the breath. Feel your chest lift. Your collarbones rise. Now, Exhale slowly. Chest softens first, Ribs release, Belly draws in. Empty completely. Again. Breathe into your belly. Feel it fill. Ribs expand, Widening. Chest rises, Completely full. And exhale, Release from the top. Ribs soften. Belly empties. Let it all go. One more time. And this time, As you breathe in, Silently say to yourself, I receive calm. Breathe in belly, Ribs, Chest. I receive calm. And as you exhale, Silently say. . . I release tension. Breathe out. I release tension. Breathe in. . . Belly, Ribs, Chest. . . Breathe out. Empty chest, Ribs, Belly. . . Breathe in… I receive calm. Breathe out. I release tension. Breathe in… Belly. Ribs. Chest. Breathe out, Chest, Ribs. BELLY Breathe in. . . I receive calm. Breathe out. . . I release tension. Again. Breathe in. . . I receive calm. Breathe out. I release tension. Keep going. Inhale. . . Exhale. Continue on your own now. Breathe fully, Deeply. I receive calm. I release tension. Beautiful. Now gently let the technique go. Return to your natural breath. Breathe however feels easy and comfortable. When you're ready, Gently open your eyes. Notice how you feel. Maybe there is a sense of spaciousness in your chest. Maybe your mind feels clearer, More awake. Maybe you feel fuller, More present, More here. That's what happens when you give your body. The oxygen it needs. When you breathe the way you were designed to breathe. This is long, Deep breathing. Belly, Ribs, Chest, Three parts flowing together like a wave. You can use this breath in so many ways. When you're feeling anxious or panicked, This breath expands your capacity and brings you back to your body. Before a difficult conversation or presentation. This breath fills you with calm confidence. When you're feeling small or contracted, This breath reminds you of your fullness and your strength. Or, You can simply use it as a daily practice, Five to ten minutes of intentional full breathing. The more you practice, The more natural it becomes. Eventually, Your body will remember this breath. And you'll find yourself breathing this way without even thinking about it. You've now learned two foundational breathwork tools, Coherent breathing for steady calm, And long deep breathing for expansive fullness. In the next practice, I'll teach you a breath that's specifically designed for moments of high stress or anxiety. It's called the 1 to 2 breath ratio, And it works fast. Whenever you're ready, I'll meet you there. For now. Breathe deeply. You have everything you need. I'll see you in the next practice.