Three part breath.
This breath is a great way to prepare for a breath work session as it activates all breathing muscles.
It can also be used as a standalone practice if you're new to breath work.
For this breath you can be seated or lying down,
Whichever you choose.
The three parts start with first the lower lungs and the belly,
Next the torso,
And finally into the upper lungs and chest.
Let's begin with a full,
Deep breath into the belly.
Place your hands on your belly.
On the inhale you want to feel the belly extend outward and pushing your hands out,
And on the exhale your belly to retract.
Try a few more.
Inhale,
Expand the belly.
Exhale,
Retract the belly.
Moving the breath into the belly fills the lower lobes of the lungs with air to more fully oxygenate the system.
Next,
Bring your hands to your hips and then slide them up each side until your hands are on your ribs.
With the next inhale,
Focus on breathing into your hands.
A wide lateral breath.
Here you want the rib cage to expand outward on the inhale and it will naturally retract on the exhale.
You are still taking a deep breath and your belly may move,
But focus on expanding through the mid-torso which opens up the diaphragm.
Try a few here.
Inhale to expand the ribs.
Exhale to release.
Next,
Place your hands on the upper chest near your collarbone and shoulder.
On your next inhale,
Breathe deep into the upper chest.
You want to breathe so deeply you feel expansion rising up to your collarbone and shoulder.
Not moving the shoulders,
But feeling the breath push up from below.
This may take a few tries and you might be able to feel it easier if you're lying on your back.
Try a few more here.
Inhale deeply,
Rising up under your collarbones and exhale to release.
Let's put it all together now.
First,
We'll practice with the three parts,
But pausing in between each segment.
Inhale into the belly.
Pause.
Into the torso.
Pause.
Continue into the upper chest and exhale.
Twice more.
Inhale slowly into the belly,
Into the torso,
Into the upper chest,
And exhale.
Then work to smooth out the transition for one long,
Slow,
Deep breath.
Inhale into the belly.
Then let that rise into the torso and finishing high in the upper chest.
Release.
Exhale fully.
Again,
Inhale into the belly.
Rise into the torso.
Finishing high in the upper chest.
Release.
Take a few minutes to notice how deep breathing has changed the way you feel.
