Yogic Three Step Breathing or Yoga Breathing is a terrifc exercise to improve lung capacity, reduce muscular tension, calm the nervous system, stimulate the cardio-vascular system, and increase carbon dioxide – oxygen exchange.
imagine your breath is like a wave
Lie in corpse pose. This helps to increase the blood’s contact with the lungs, similar to water pooling, and thereby allows more oxygen to enter the bloodstream. Alternatively, if you cannot lie down, sit comfortably with your back straight, shoulders above the hips, elbows hanging below the shoulders. Gently close your eyes. Relax and allow your body to sink into the ground. Become aware of your breathing, the inhalation and exhalation, slow and easy.
Belly Breathing – Step 1
Begin deep in the belly. Inhale expanding the abdomen, lengthening and deepening the breath. Exhale, gently pushing the air out of the abdomen. Do not force it. Allow the body to move at its own rhythm, slow and easy. Continue for a few rounds. (This is belly breathing and babies are especially good at it.)
Add in Thorasic (Chest) Breathing – Step 2
Next, expand the belly, then the ribs, allowing them to pull outward like a balloon inflating, use your diaphram. Exhale from the chest, followed by the belly. Again begin in the abdomen then expand the ribs, breathing into the back ribs this time. Exhale ribs relax first, then the belly. Do not rush. Keep it slow and mindful. Once you have this two stage breath in a rhythm proceed with Step 3.
Add in Upper Chest Breathing – Step 3
Finally, add in the upper chest. Start deep in the belly, then expand the ribs, next fill the lungs all the way up to the clavicles or collar bones. Exhale starting at the top, relax the ribs, and finally squeeze all the air out of the belly. Repeat. Breath slowly and evenly. Feel the breath like a wave coming up onto the shore on the inhale, and gently receeding on the exhale.
Return to a normal breath, not making any extra effort or attention. Enjoy the feeling of health, vitality, and peace that come from perfoming the three step yogic breathing exercise. You may want to read this article on Yogic Breathing from Health and Yoga for further information on the many benefits this exercise brings to your body, mind, and spirit.
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