Belly, Ribs, Chest (3 Part Breath)

Most of us breathe high in the chest and the belly barely moves. It's the pattern the body picks up under pressure, and it tends to stay long after the pressure has gone.

This is a short practice in breathing the whole way. The belly fills first, then the ribs widen out to the sides and into the back, then the last of the air rises into the chest. One continuous movement, not three separate jobs. The exhale is left completely alone. No count, no control. You let it fall out and wait a moment before the next one arrives.

I count you into the first few rounds, then leave you with more silence than instruction so you can feel the breath rather than follow my voice.

Five minutes fits between two calls, in the car before you walk in somewhere, or at your desk when your shoulders have crept up around your ears. Nose breathing throughout, and nothing here should feel like effort.

Transcript

So welcome to today's practice. This is a simple five minute, Three part breathing practice. You can do this either seated or lying down. Whatever is comfortable If you're lying down, Maybe bending at the knees. If you're seated, Sitting tall, Feet flat on the floor. And we'll gently close the eyes or soften the gaze. Now to begin, Just bring your awareness to your breath as it is So nothing to change yet, Just notice Is the breath fast or slow? Is it short or long? Notice whether the breath is shallow or deep. And now I'm going to invite you to place a hand on your belly. And as you breathe in and out through the nose, Notice as you inhale, The belly comes out. And as you exhale, The belly comes back toward the spine. So breathing in, The belly comes out. The exhaling belly comes back in. Just take a few more at your own pace like that. Engaging the diaphragm to bring the breath lower into the body. Shifting our body into a more down-regulated state. Sending the signal through the breath that we're safe. Now as you continue to breathe in and out, Feeling this movement of the belly, I'm going to invite you to move your hands to your side ribs. Now as you inhale, Feel the breath first in the belly and then feel your ribs expanding out and up. Then as you exhale, Feel your ribs coming down and in. So breathing in, The ribs come out and up. Breathing out, The ribs come down and in. Breathing in the ribs come out and up Exhaling ribs come down and in. And just taking a few more breaths like that, Feeling your belly and then feeling the breath in the sides and the back of the body with this movement of the ribs. Now we're going to continue to feel the breath in the belly, The ribs, The back. We're going to add the third part, So feel the breath coming up into your chest. And then slowly letting go. You feel the belly. Ribs. Chess Slowly letting go. You might have one hand on the belly now, One on the chest, Again belly. Feel the ribs, The chest, And gently letting go. And just continuing with this for another few breaths at your own pace. Again, Each full slow breath. Sending a signal of safety to your body, To your mind. And now just relaxing the breath, Allowing it to settle into whatever feels natural. Can be useful to notice where it defaults to. I encourage you after these couple of minutes of practice just to reflect on what's different in body and mind. Start to move the fingers and toes, Bring a bit of movement back into the body. And slowly, Whenever you feel ready, You can gently open the eyes.

Reviews

That was really helpful! I definitely feel calmer and more focused and really was able to be in the moment! Thank you!