I'll come back.
Come to a nice comfortable position,
Sitting up or laying down.
And start to focus on your breath.
Nice long slow deep breaths in.
Nice long slow deep breaths out.
Start by first paying attention to the belly.
Every time you inhale,
Fill up your belly like a balloon.
And every time you exhale,
Release the belly back towards the spine.
Let all of the air come out.
Do this a few times.
Inhale.
Fill up your belly.
Exhale.
Release.
Belly comes back towards the spine.
One more time.
This is known as abdominal breathing.
Let's take it up a notch.
Inhale this time.
Fill up the belly.
Leave a little bit of air.
And then draw the air into the ribs.
Feel the ribs expand away from one another.
Exhale.
Ribs come back towards one another.
Belly in towards the spine.
Do this a few times.
Inhale.
Fill up your belly.
Fill up your ribs.
Exhale.
From the ribs.
From the belly.
Inhale.
Belly and ribs.
Exhale.
Ribs and belly.
This time we'll take it one step further.
Inhale.
Fill up your belly like a balloon.
Leave some air.
Draw it into the ribs.
Feel the ribs expand away from one another.
Leave some air.
Draw it up into the chest.
Feel the collarbones rise up towards the ceiling.
Exhale.
From the chest.
Collarbones come back down.
Ribs in towards one another.
Belly in towards the spine.
Do this again.
Inhale.
Fill up your belly.
Fill up your ribs.
Fill up your chest.
Exhale.
From your chest.
From your ribs.
And from your belly.
Stay with your three-part or Durga breath.
How much can you slow down the breath?
How full can you fill the thoracic cavity?
And stay present to your three-part breath.
This breath is very foundational for all our pranayamas,
For all our yoga practices.
In fact,
This breath is really prominent within Ujjayi breath where we can restrict the throat and slow down the inhalation and the exhalation as much as possible.
In many ways this breath is so important for our yogic practice.
It's known as victorious breath and it's also known as ocean breath.
So we can use this posture in all of the practices of yoga,
Of pranayama,
Again with the three-part being very foundational to all of our breathing practices.
When it's victorious breath,
What it does is it supports us in slowing down the breath in and out,
Allowing us to not lose our breath while in the practice.
As ocean breath,
It's a very calming breath because you can hear the inhale and the exhale which then relaxes the nervous system.
Let's take a few more rounds here.
And then when you are ready,
Let go of the breath and just notice.
Notice how you feel.
Notice the shift in your nervous system and the depth of your breath.
Feel the level of relaxation in your body.
