A Simple Practice - Triangle Breathing

This technique uses a three-part breath pattern, as if you are drawing a triangle. The brief hold after exhaling helps to gently calm your nervous system. It's a simple way to regulate your breath and create a sense of stability when you're feeling numb and overwhelmed. This practice supports your unhealthy parasympathetic nervous system, gently guiding you towards a more balanced state.

If you enjoyed this technique, you might also find these helpful:
A Simple Practice - Hand Breathing
A Simple Practice - Circular Breathing

Everyday Mindfulness - Less Stress, More You.

Transcript

Hello and thank you for joining me.

I'm sure you guys have heard of the 478 breathing technique and box breathing and if you haven't tried my circular breathing technique,

Go check it out.

I find it super nourishing for my nervous system.

But today I want to introduce triangular breathing and this came about because my nervous system can find holding the in-breath a little bit jarring,

Particularly when I'm in an unhealthy,

Sympathetic or stressed and reactive place and so we're just going to use a similar breathing technique to square breathing but we're going to adapt the shape so that we don't have that hold on the inhale.

So imagining a triangle,

We're going to breathe in for six,

Breathe out for six and then hold for four.

So you can imagine this in your mind's eye as we count,

You can just stay with the count,

So let's give it a go together.

Find yourself a comfortable place,

You can be sitting,

Standing or lying down,

Eyes open or eyes closed,

But just get yourself comfortable.

Allow your attention to turn from the outside world onto your breath,

Taking a few natural breaths without the need to change or manipulate before we go into the triangular breathing.

And so when you're ready,

You can join my count or you can do your own count,

Either is absolutely fine,

But we're going to breathe in two,

Three,

Four,

Five,

Six,

Out,

Two,

Three,

Four,

Five,

Six,

Hold,

Two,

Three,

Four,

In,

Two,

Three,

Four,

Five,

Six,

Out,

Two,

Three,

Four,

Five,

Six,

Hold,

Two,

Three,

Four,

In,

Hold.

And maybe do one or two more rounds at your own pace.

We all have a natural rhythm to our breath and it changes depending on where our nervous system's at,

So if that was too fast or too slow,

Know that that's perfectly normal and that's why these techniques can be done anytime,

Anywhere with your own rhythm and count depending on where your nervous system's at in the moment.

You're just breathing in for your count of six,

Breathing out for the same count of six,

And holding for four.

Beautiful.

Okay,

If you feel ready to do so,

Then I will encourage you to start moving your body a little bit,

Letting the count drop and gently bringing yourself back into the space that you're in,

Bringing yourself back into this beautiful day.

Thank you so much for joining me.

I hope to see you again soon.

Take care.