Breath Practice:
The Complete Breath
Overview:
The Complete Breath encourages students to practice deepening and slowing of rhythms of their breathing. This pattern of deep, slow breathing engages the muscles of respiration more fully and exchanges more air through the lungs than a typical breath does. The Complete Breath is also sometimes referred to as the 3-part-breath because of the way the technique works on different areas of the body.
1. As muscles of the diaphragm contracts with the inhale, in presses down on the abdominal organs beneath and pushes the belly out. Through habit, culture, and other factors, many of us often avoid this “belly breathing,” and practicing this part of the Complete Breath can help unlearn this pattern.
2. The contraction of the diaphragm on the inhale works to spread and expand the rib cage in all directions, allowing the lungs to expand more fully.
3. As the inhale grows deeper and longer, the movement of the breath lifts the collarbones and expands into the upper chest. This small and subtle movement is often felt during our deepest breaths.
Potential Effects:
Builds awareness of breathing mechanisms
Tones breathing musculature
Massages internal organs and facilitates digestion
Encourages the relaxation response
Reduces blood pressure
Stabilizes the body when combined with postures
Instructions:
1. Sit in a relaxed and alert position.
2. Close your eyes if you choose. Relax your jaw, the features of your face, and shoulders. Breathe in and out through the nose naturally with no extra effort.
3. Place your hands on your belly and feel the belly expand with the inhale, then release as you exhale. Repeat this several times, allowing the movement of the ribs to grow without pushing or forcing.
4. Bring your hands to the sides of your ribs and feel the rib cage expand with the inhale, then release with the exhale. Repeat this several times, allowing the movement of the ribs to grow without pushing or forcing.
5. Bring your hands to your collarbones and chest and feel the upper chest rise with the inhale and relax as you exhale. Repeat this several times, allowing this movement of the upper chest to grow without pushing or forcing.
6. Combine these movements to create a slow, smooth, and full inhalation. Then exhale slowly, gently engaging the abdomen to empty completely but without strain. As you repeat bring your hands to wherever they feel needed in order to deeper your awareness.
7. With you feel ready, rest your hands on your knees or in your lap and continue the Complete Breath for several minutes.
Precautions:
Respiratory inflammation: practice moderately
Sinus congestion: breathe through the mouth as needed
Essential Principles:
Establishing a foundation of comfort with this first breathing practice is key. This practice is not about breathing “right” and the goals is not to make the breath as long or as large as possible, but to deepen the awareness of the breath and to experiment with where and how each student might use their breath as a source of comfort.
Because postural muscles are breathing muscles, having students lie down for all or part of the Complete Breath may help them feel and facilitate the movements of the breath, as those muscles will be supported by the floor and freer to respond to breathing.
Some students may habitually inhale with so much movement of the ribs that the belly draws inward on the inhale, rather than expanding. This habit, known as reverse-breathing can make the Complete Breath challenging to learn at first. Extra time and attention with “belly breathing” can help these students discover and practice with this new pattern.
Helpful Hints:
Never overdo any breathing exercise or force your breath into a pattern that is uncomfortable. If you begin to feel anxious or lightheaded, stop practicing and breathe normally.
Practice with self-compassion and non-judgement.
Complete Breath can be done from a seated, standing, or reclining position.
Content from NYCDOE YMTP² curricular materials