Hello and welcome.
Today I'm going to guide you through a simple but powerful breathwork technique called the three-part breath.
This breath will help you breathe fully and deeply,
Allowing you to get the most out of our breathwork sessions.
Before we begin,
Find a comfortable position.
You can sit upright with your spine long,
Shoulders relaxed,
Chin slightly tucked and hands resting gently in your lap,
Or you can lie down if that feels better for you.
Take a moment to settle in and when you're ready,
Gently close your eyes or soften your gaze and let your body settle.
Without changing anything,
Simply notice your breath.
Is it shallow?
Deep?
Smooth?
Maybe jagged?
There's no need to judge it,
Just observe.
Now,
Let's begin to deepen and expand the breath.
We will breathe into three sections of your torso,
Your belly,
Your ribs and your chest.
Filling from the bottom up and emptying from the top down.
Place one hand on your belly and inhaling slowly through your nose,
Allow your belly to expand outward into your hand like a balloon.
Exhaling through your nose,
Gently drawing the belly back in.
Inhaling,
Allow the belly to open and inflate.
Exhaling,
Let the belly fall away and soften.
Do this for a few breaths,
Noticing how your breath deepens.
And if the monkey mind kicks it in,
Which it probably will,
Don't worry,
Just come back to your breath,
Come back to your body.
Observing the subtle movement as you breathe into your belly and let the breath leave your body.
Now,
Place the hands on the sides of your ribs and inhaling deeply,
First fill your belly,
Then expand up into your ribs and feel them widen like an accordion.
Exhaling slowly,
Let the ribs contract and then the belly soften.
Breathing in deeply,
Feel the belly rise,
Feel the ribs expanding.
And then exhaling,
Feel the ribs softening beneath your hands and your belly softening too.
Repeat a few times,
Deepening a little deeper,
Your breath each time.
Belly,
Ribs,
Ribs,
Belly.
No forcing,
No effort,
Just a gentle guidance.
Now for the third part,
Place one hand on your chest,
One hand on your belly,
Inhaling deeply,
Smoothly,
First filling your belly,
Then your ribs,
And finally up,
Up,
Expanding into your chest,
Around your heart space,
Feeling your heart lift slightly.
Exhaling slowly,
Releasing from the heart,
From the chest,
Then the ribs,
Then the belly.
Breathing in,
Belly,
Ribs,
Chest.
Take your time.
And out,
Chest,
Ribs,
Belly.
And again,
Belly,
Ribs,
Chest.
And softening the body as you breathe out.
Take a moment to return to your natural breath and simply notice how your body feels right now.
Do you feel like there's more space,
Maybe more ease,
Or maybe no change at all?
That's okay.
This three-part breath is a powerful way to fully oxygenate your body,
Calm your nervous system,
And deepen your breath work practice.
You can use it any time you feel stressed,
Scattered,
Or disconnected from your breath,
Placing your hands on your body or not.
And I invite you to bring this awareness into any breath work session you engage in,
Allowing yourself to breathe fully and completely,
Remembering that your breath is your greatest tool.
Use it well.
Whenever you're ready,
Gently,
Gently open your eyes and come back to the space around you.
Thank you for sharing this moment of breath with me.
