The three part breath technique is an exercise that utilizes your entire lung capacity creating a state of deep relaxation in your body. Take a deep inhale through your nose, notice how the stomach expands like a big balloon. On the exhale, expel all the air out from the belly through your nose. Draw the navel back towards your spine to make sure that the belly is empty of air. On the next inhale, fill the belly up with air as described above. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage, causing the ribs to widen apart.
- On the exhale, let the air go: first from the rib cage, letting the ribs slide closer together; and then from the belly, drawing the navel back towards the spine.
- On the next inhale, place your hands on your chest with the fingertips underneath the clavicles (collar bones) and fill the belly and rib cage up with air as described above. Then draw in just a little more air and let it fill the upper chest.
- On the exhale, let the breath go first from the upper chest, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine.
- Continue at your own pace, letting the three parts of the breath happen smoothly without pausing. Continue for about 10 breaths.
- On the exhale, allow your body to return to its natural breath cycle. Pause and notice the effects of this practice, any sensations that may arise in your body, any thoughts and any feelings. Practice daily.