Welcome to three-part breathing.
Three-part breathing refers to deep breathing that expands and contracts the abdomen,
Ribcage,
And chest as you breathe.
This type of breathing increases the capacity of the lungs.
Not only that,
But three-part breathing helps to reset the breath rhythm.
If the breath has become shallow or is racing from anxiety or overexertion,
It can bring it back into balance,
Restoring and recovering the breath.
When lying down,
It looks like a wave washing over the body,
With one part at a time raising and lowering.
Let's begin.
When first learning this,
It's helpful to lie down.
Rest comfortably on your back,
Either on the floor or in your bed.
Use a pillow under your head and under the back of your knees for comfort.
Place one hand on your lower abdomen below your navel and one hand above your navel on your low ribs.
As you begin to inhale,
Expand the abdomen and then the ribs,
And as you exhale,
Let the ribs contract and then the abdomen.
Practice this for several breaths.
This is called two-part breathing.
When you have the rhythm,
You can add the upper chest.
It might be helpful to move the bottom hand to the upper chest just below the neck.
Now as you inhale,
Expand the abdomen,
Ribs,
And upper chest.
As you exhale,
Contract the upper chest,
Ribs,
And abdomen.
It will look and feel like a wave as you expand and contract.
Practice this three to five times and let your breath reset and return to a new normal when you complete.
As you inhale,
Expanding abdomen,
Ribs,
And chest.
As you exhale,
Contracting chest,
Ribs,
And abdomen.
You can return to this practice throughout the day while sitting in a chair as well.
Using three-part breath can help to shape and retrain your breath rhythm.
Feel free to use it throughout the day as needed.
Once you complete the practice,
Make a slow and gentle transition.
Be well.
Thank you.
