Benefits
This breath may soothe anxiety, release muscular tension and bring oxygen into the blood. Like all breathing techniques, this breath will bring you to a sate of calm. This is an excellent breath to use before meditation or sleep.
Practice
To begin, if you’d like, sit or stand tall with your feet firmly planted on the ground. If you choose, place one hand on the belly and one hand on the heart. Take a long breath in and an equally long breath out.
On your next inhale, focus on breathing in to three distinct parts of the body: the belly, the rib cage, and the chest. First, breath into the belly, reaching the bottom of the diaphragm and maximizing your breath. As you breath in the belly will expand. Second, focus on the rib cage. Notice the rib cage expand with your ongoing inhale. Finally, focus on the chest, watching the chest rise and the heart open as you complete your inhale.
Great let’s begin.
Inhale, notice the belly expand, the rib cage lift, and the heart open. Exhale, slowly, all the way to empty.
Pause and repeat until you feel a sense of calm.