Breathing in Steps

Breathing in Steps, 2 versions

This breathing pattern is more choreographed than most, a great way to introduce breath-holding patterns into your practice.

You may choose to emphasize the inhalation to reset your focus and boost your energy during the day, or extend the exhalation to insert some tension release into your day. You can also combine the practices as part of your morning or evening daily routine. This practice can be done either while either sitting or standing.

Breathing in Steps: Inhalation

This energizing version of breathing in steps focuses on the inhale.

Note; you may want to think about inhaling from the bottom up, gently contracting the lower abdominal muscles progressively from the pubic bone up to your navel, then up to your chest, just like in 2-part breathing.

The practice:

Start with a full exhale to prepare, then inhale one-half of your breath comfortably. Pause for 2 seconds. Inhale the other half of your breath, then pause for 2 seconds. Exhale completely and fully, pausing for 2 seconds at the bottom of the exhale.

Repeat this pattern for 4 full breaths, inserting a 2-second pause after each transition.

Now you can repeat the pattern again, this time in three steps: inhale one-third, pause for 2 seconds; inhale one-third, pause for 2; inhale one-third, pause for 2. Exhale completely and pause for 2.

Breathing in Steps: Exhalation

Exhale-focused breathing calms your autonomic nervous system (ANS).

Note; you can think about exhaling from the top down by gently feeling the chest drop first as the breath releases progressively down to your navel. Continue your exhale with abdominal muscles slightly engaged before you gently release and continue with the breathing pattern.

The practice:

Begin with a full inhale, then exhale one-half of your breath slowly. Pause for 2 seconds, then exhale the remaining half of your breath, again pausing for 2 seconds. Inhale fully, and pause for 2 seconds.

Repeat this pattern for 4 full, exhale-focused breaths, inserting a 2-second pause after each transition.

Now you can repeat the pattern again, this time in three steps: inhale one-third, pause for 2 seconds; inhale one-third, pause for 2; inhale one-third, pause for 2. Exhale completely and pause for 2.

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