The 3-Part Breathing Technique (including audio)
Begin Again. This powerful phrase reminds us that a fresh start can be
as simple as a breath away. Many of us start the new year proclaiming
that we will resolve to generate new goals and create a new me. Why
do many of us find it so hard to maintain our resolutions? Because we
are going about it backwards. When we try to motivate ourselves
toward a goal, we are using resistant energy. We are starting from a
place of stress. When we can lean in and approach fresh starts
with gentleness and positive expectation, results flow to us naturally.
Before you resolve to motivate yourself this new year, try instituting a
new breathwork habit. This will release resistance, lower your stress
threshold and allow your desires to manifest in a more lasting way.
This breathwork technique engages 3 areas in the core of our body
during a single breath cycle: the belly, the lower lung or rib cage area
and the upper lung or heart space area.
You can listen to my audio here:
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 5