Stand, sit, or lie in a comfortable position. Take several deep breaths and relax.
Inhale through your nose and fill your belly with breath. Fully sense what it is to breathe into your belly. Exhale and relax.
Inhale to you mid-chest region by allowing your rib cage to open outward to the sides. Fully sense what it is to breathe into your mid-chest. Exhale and relax.
Inhale into your upper chest, up to the collarbones causing the area around the heart to expand and rise. Relax and exhale.
Now combine them all:
Inhale into your belly.
Then expand breath into your mid-chest region allowing the ribcage to open outward to the sides.
Then draw in just a little more air into your upper chest and let it fill all the way up to the collarbones.
Now exhale your breath first from your upper chest, allowing the heart center to sink back down.
Continue exhaling from the rib cage, letting the ribs slide closer together.
Finally, exhale from your belly, drawing the navel back toward the spine.
Repeat three or more breaths, following this 3-part practice.
