Welcome to today's breathwork.
Breathwork is a great way to connect with yourself,
Especially when you are finding that you are getting a little bit scattered or that you really want to focus on a task.
If you like,
For example,
Time blocking and you know that you have a specific amount of time to do this task or fulfill this to-do list,
Maybe you find yourself really scattered and unable to focus.
Using this breathwork technique can really help you find a moment of peace,
Bring yourself to center,
And then be able to tackle the tasks.
It is called the three-part breath.
Start by bringing the hands to the abdomen,
Just to notice how the breath works.
And then take an inhalation,
Letting your belly expand.
And as you exhale,
Let your belly soften.
Now bring your hands to your ribcage and do the same,
Noticing the breath expand on the ribcage.
So inhale,
Feel the breath expanding into the middle of the body.
And as you exhale,
Notice your body soften and contract.
Now bring both hands to the chest and we'll do the same.
Inhale,
Feel the breath expansive in the chest.
And exhale,
Notice the chest fall again.
So the way this breath works is that on an inhalation,
You will do the three parts.
So the breath will go from the abdomen,
To the ribcage,
To the chest,
And then you exhale,
Chest softens,
Ribcage softens,
Abdomen softens.
Let's give it a try.
Find a comfortable seated position.
Take a moment to maybe roll your shoulders.
Move your neck.
And once you feel ready,
You can soften your gaze or close your eyes.
If it helps you to bring your hands to either of the positions that I show you,
You can absolutely do that.
Otherwise let your hands rest on your lap or your knees.
And let's take just a regular breath together at first.
Inhale deeply.
Open your mouth and release.
Let's begin with the three part breath.
Inhale,
Expand your belly,
Your ribcage,
Your chest.
Exhale,
Soften through the chest,
The ribcage,
And the belly,
Emptying all the way out.
Again,
Inhale,
Expand the belly,
The ribcage,
And the chest.
Exhale,
Chest,
Ribcage,
And abdomen.
Inhale.
Continue at your own pace.
Exhale.
Let yourself be in the moment as much as you can,
Allowing your breath to be the most interesting thing just for a while.
If you get distracted,
That's okay.
Return to the breath anytime you can.
Inhaling belly,
Ribcage,
And chest.
Exhale,
Chest,
Ribcage,
And belly.
One more cycle.
Inhale.
Exhale.
Once you're ready,
Deep breath in,
And exhale.
And side out.
Allow your eyes to open if you close them.
Find a little bit of movement through the neck,
Through the shoulders,
Through the hands.
Stretch out if you'd like.
Hopefully this short practice has helped you feel a little bit more grounded and focused.
Come back to this breathwork technique anytime that you feel scattered and you are ready to get to it and get productive.
Thank you.
See you again in the next session.
Until then,
Be well.
