Hey,
Welcome to this little bit of breath work from my course,
Breathe Yourself Better.
In this course,
You'll learn how to breathe well and how important it is to many of our physical and mental capacities.
There's so much science in there and so much practical advice and you,
Of course,
Get to do it with me.
Now,
This is kind of a snippet from it.
It's a great course,
Like I say,
And over a thousand students have loved it already.
So come check it out if you enjoy this session.
Without further ado,
Here is three-part breathing.
Enjoy.
Find yourself into a comfortable seat or lying down works fine.
This is kind of slightly different to meditation.
We're not just looking for insight.
We're looking for kind of this motor control.
So you can decide if you want to sit up or lie down.
Just make sure you're comfortable.
From here,
Let's get into that diaphragmatic breathing we've been speaking so much about.
Letting that belly rise with the inhale and as we exhale,
Let it come back towards the navel.
Let it expand.
Exhale.
Slowly let it contract.
All right.
Beautiful.
Now,
I want you to take your deepest breath possible,
As big as possible you can make yourself and hold there.
Great stuff.
Now,
As you exhale,
Make yourself as small as possible in the diaphragm area,
So navel back to spine.
Just play with that.
I just want you to feel full extension,
Full expansion,
And then full retraction.
Take your time just feeling what your maximum levels are.
What's the maximum you can inhale?
What's the maximum you can exhale?
While you're just practicing with those maximums,
I want you to divide your breath up into three equal parts.
So a hand on the belly can be helpful here.
On your next inhale,
I want you to push your belly out just one third of the way to its maximum.
Hold.
Now,
Two thirds of its maximum.
Hold.
And now inhale full,
Total maximum,
Hold there,
And exhale out.
Great stuff.
So you get the idea.
Once again,
Inhale one third,
Inhale two thirds,
Inhale full,
And exhale.
Another two like that.
Inhale one third,
Inhale two thirds,
Inhale full,
And relax.
And do your best to make them nice and equal.
Inhale one third,
Inhale two thirds,
Inhale full,
And relax.
Good stuff.
Breathing nice and normally.
Here we're going to do the opposite.
So I want you to breathe in fully,
Full maximum straight away.
I want you to just let out a third of your air.
Hold.
Two thirds of your air.
Now all of your air.
Great job.
Inhale full,
Exhale one third,
Exhale two thirds,
Exhale three thirds.
That's just a fancy way of saying everything,
By the way.
Inhale full,
Exhale one third,
Two thirds,
All the way.
Last one like that.
Inhale full,
One third,
Two thirds,
All the way through.
Good job.
Natural breathing once again.
So we'll be doing this three-part breathing on the way in and on the way out,
Feeling the full extent of our diaphragm.
All right,
Get ready.
Let's do it together.
We're going to start with our breath in.
So breathe out,
Get rid of all the air you have,
And let's do this.
Inhale one third,
Two thirds,
Full.
Out one third,
Out two thirds,
Out full.
Exhale one third,
Inhale two thirds,
Inhale full.
Exhale one third,
Exhale two thirds,
Exhale full.
Inhale one third,
Inhale two thirds,
Inhale full.
Exhale one third,
Exhale two thirds,
Exhale full.
Inhale one third,
Inhale two thirds,
Inhale full.
Exhale one third,
Exhale two thirds,
Exhale full.
Inhale one third,
Inhale two thirds,
Inhale full.
Exhale one third,
Exhale two thirds,
Exhale full.
I want you to carry on now,
On your own.
Just having a little practice,
Keeping that timing in your head,
And just start to think about your diaphragm moving in these thirds,
Connecting with your body,
Connecting with your breath.
All right,
That is it.
Well done.
Enjoy this relaxed feeling,
And let me know how you got on with this,
And to let me know you got through this entire session,
You can comment in the feedback area,
I am now a nose breather,
If you so feel the need,
And that way I know you made it through to the end of this episode.
Enjoy that,
Enjoy that connection with your body,
It's the only one you got.
I'll see you in the next episode,
Where we start to look at box breathing.
See you then.
