INCREASING BREATH CAPACITY
This is a great practise to reduce stress that can be done anywhere without anyone knowing. It relieves shallow breathing caused by stress and poor posture. Known as the Three-part Breath, this soothing pranayama exercise opens up the breathing centres in the belly, diaphragm/ribcage and chest.
NEED TO KNOW
BENEFITS: helps shortness of breath, sub-ventilation, anxiety and palpitations, reduces stress and improves focus.
TIME: 5-10 minutes
HOW: eyes closed, right hand on right edge of rib cage, seated with spine straight, left hand on belly to start.
THE PROCESS
Close your eyes. Relax your face and body while breathing naturally through your nose. Bring awareness to your breath, as it moves gently in and out of your body.
As you breathe in, feel your belly lift naturally, followed by the expansion of your ribs. As you breathe out, feel the slight contraction of your ribs, followed by the drop of your belly. Breathe out fully.
Position your right hand in the centre of your chest, just below your collarbone. Lengthen your in-breath so it opens the belly, then the ribs, then arrives in the chest. Notice your hands lifting and falling with the wave of breath.
Continue observing this wave at your own pace: inhale in 3 parts (belly lifts, ribs expand, and chest rises); and exhale in 3 parts (chest drops, ribs contract, and belly soften and falls). Do not pause between the inhale and exhale.
Relax your arms and focus entirely on your breath, keeping the 3 part wave moving up and down the body. After 20 connected breaths, return to normal breathing.