The simplest of breathing relaxation techniques is known as the three part breath. In the health and wellness world there are numerous breathing methods to induce relaxation. Some can be quite complex but the complexity is merely to pander to the intellect and the ego. However the most effective technique is the three part breath. It is a technique that has been utilized by numerous groups throughout the ages, most commonly known being the hatha yoga system.
This breathing exercise is easy to use and implement into your life with immediate effect. Other techniques are either more complicated or take longer to be effective.
The Three Part Breathing Method
The three part breath comprises of the following process:
First sit, stand or lie in a magnetic position. Do the best you can to settle yourself into your body. Lengthen your spine ensuring that it is not tense. Do the best you can to relax your shoulders and let them settle at centre whilst remaining relaxed.
Now become aware of your diaphragm. And do the best you can to relax your stomach allowing for optimal in-breaths through conscious use of the diaphragm.
Breath in focusing on filling the abdomen first.
Now fill the mid part of the lungs. Allow your ribs to relax and push outwards.
Finally allow the air to fill the top part of the lungs, inflating the upper chest. Do the best you can to relax the chest, do not fight the in-flow of air.
And now exhale, this should be smooth. Do not hold the breath. Do the best you can to breathe out as soon as the upper chest is full.
The exhalation like the inhalation starts with the abdomen. Relax the diaphragm and allow the air to exit from the abdomen first.
Now the mid lungs, allowing the lower ribs to relax and pushing the air out.
Finally exhale from the top of the lungs, allowing the upper chest to relax and push the air out.
Please note that the process is always abdomen first, then middle chest, and lastly upper chest. This is true whether you are breathing in or out.
Breathing Relaxation Techniques
The Count?
A final note is that the whole process should happen over an even count. A good rough average is to work on a steady count of 7. So count to 7 for the in-breath and then count to 7 again for the out-breath. Ensure that it is a steady even count.
Counting is often used in breathing relaxation techniques as it assists you to set a rhythm that distracts the mind and so allows for a deepening in relaxation and breath. A very good example is the use of specific counted breath in the lymphatic breath for physical cleansing.
To assist a deeper meditative state you may hold your breath in for 7 counts or your breath out for 7 counts, in-between breathing in and out. To clarify: breath in to 7 counts, hold for 7 counts, breath out for 7 counts, hold for 7 counts... Remember every breath you take is a willing act to live life fully and luxuriantly.
