The Two-Part Breath

This is two thirds of a full breath in and out. It’s best to practise this first before a complete inhalation (the three part breath), as you want to make sure you remain relaxed you don’t do the work with your upper chest and shoulders.

• Either lie down (your legs can be flat or bent with the feet on the floor or bed and your knees knocked together), or sit so that the spine is comfortably straight. You can sit on the floor, but most people will be more comfortable sitting on the edge of a chair, with the hips higher than the knees.

• Place one hand on the ribs, the other over the tummy, just below the belly button.

• Breathe gently in and out through the nose. This should be a passive inhale and a passive exhale—also known as ‘tidal volume’ breathing. It’s about twenty percent of your total lung capacity and the kind of breathing you do when you’re completely at rest.

• Close your eyes and check that the muscles of the face are relaxed, the shoulders are relaxed, and the rib cage is not moving. There should be a slight rise of your belly as you inhale, and deflation as you exhale. Please note that as you become more relaxed, it’s normal to have a slight pause at the end of the exhalation.

• Once you have established a comfortable and relaxed rhythm, start increasing the amount of air you breathe in and out WITHOUT moving the ribs, upper chest or shoulders. You’ll find that the tummy expands more on the inhale, and on the exhale you want to contract your abdominal muscles to squeeze out as much air as possible. Double check that all the muscles of your face are still relaxed, as is your lower jaw.

• Now, move your hands so they are touching the sides of the chest. Focus your breathing here, trying to expand the ribs as much as you can on the inhale, and contract them as much as you can on the inhale.

• Make sure each breath is slow, controlled and relaxed.

• Once you feel you have a comfortable rhythm, put the two parts together. First expand the belly and fill the lower portion of the lungs as much as you can, then expand the ribs. Please note, when you inflate the chest, it is normal for your tummy to deflate slightly.

• Double check at all times that your shoulders remain relaxed and you are not light-headed or dizzy. If you experience dizziness then you have accidentally hyperventilated and need to slow your breathing rate down.

• This exercise should take about five minutes.

Battlement Breathing

I call this exercise ‘Battlement Breathing’ because it is in the shape of battlements, however you may have come across this exercise before as ‘box’ breathing. It is incredibly relaxing, and helps with breath awareness and control.

• Either lie down (your legs can be flat or bent with the feet on the floor or bed and your knees knocked together), or sit so that the spine is comfortably straight. You can sit on the floor, but most people will be more comfortable sitting on the edge of a chair, with the hips higher than the knees.

• Your hands can rest by your sides or on your body.

• Your breathing during this exercise should be soft, gentle, small and relaxed—tidal volume breathing (as above) or very slightly more. You should not become dizzy or lightheaded at any point. Try and ensure your breath is completely silent.

• Inhale and exhale through the nose at all times, periodically checking that your facial muscles are completely relaxed, your lower jaw is relaxed, and your tongue is heavy in your mouth. 

• Inhale for a count of four, hold your breath for a count of four, exhale for a count of four, then hold your breath for a count of four. Remember this is a tidal volume breath, not a full breath. In terms of the speed of the count, match the count to your heartbeat. Your shoulders and ribs should not move.

• Once you have a relaxed and comfortable rhythm, try increasing the count to six in, six hold, six out and six hold, but ONLY if it is comfortable to do so. 

• This exercise should take about five minutes. When you finish, allow yourself a minute or so of soft, gentle abdominal breathing.