2-Part Inhalation

2-part inhale, 1-part exhale to calm the nerves and develop control in the torso. A preliminary breath in hatha yoga, and another perspective on the foundational ujjai breath. This will help to gently expand and create space in the spine.

Transcript

This is Breathing Broadcast.

Broadcasting,

Breathing practices,

Meditations,

And all things breathing.

Today we'll explore the two-part inhale,

One-part exhale.

And again,

Focus on the torso.

As the body of an instrument that will hold sound.

Let your inhale gently expand the low ribs in the back.

Let your exhale move slowly out of your body.

Keep your effort at 50 percent.

No tension.

Soften your throat.

Let your throat be wide and open,

Allowing air to move through it.

With even consistency.

Begin with a two-part inhale,

One-part exhale.

Your first inhale will expand the low ribs in the back while you drop your tailbone down towards your pelvis.

You'll pause after the first inhale.

The second inhale will fill up your rib cage with air all the way up to the top.

And at the pause,

The top ribs will continue to expand,

The collarbones will continue to expand.

When you exhale,

Allow the body to exhale naturally with minimal effort or force.

Follow your own pace,

Inhaling,

Expanding the low ribs,

Lengthening the tailbone,

Pausing,

Inhaling,

Expanding up into the chest area,

Filling it up with air.

Pausing and then exhaling naturally,

Easefully.

Continue at your pace.

Keep monitoring your level of tension and your level of effort.

Making sure to give yourself rest if you experience tension.

Keep monitoring your level of effort if you experience tension.

Return to a normal breath if you haven't already.

Keep making conscious decisions,

Noticing when your body has completed a practice.

Breathe on.

We are one.