Updated: May 19
The 3-Part Breathing Technique
Set up: Find a quiet and comfortable sitting space. Close your eyes. Do a quick body scan. Notice your forehead and release. Notice your jaw and release. Release your shoulders. Notice the softness in your core. Feel your sit bones on the surface where you are sitting.
Part 1: Place your hand on your belly and inhale deeply while the belly inflates. Exhale fully as the belly button reaches toward the spine. Do this for five breaths.
Part 2: Move your hand up to your rib cage and on the next inhale, inflate the belly and when the belly is fully inflated, move your breath up to your rib cage or lower lung area. Notice the ribs moving apart. On the exhale, let the air out through the rib cage first, allowing the rib cage to close and then move to the belly as the belly button reaches for the spine. Do this for five breaths.
Part 3: Move your hand up to the heart area and inhale deeply into the belly, then the rib cage and a bit more into the upper lungs expanding the heart area. Exhale starting from the upper lung heart area, then the rib cage and now the belly. Do this for five breaths.