Zofia Fronc

Sound Beach, NY, USA

Master the three-dimensional breathing technique to expand your lung capacity and find deep internal stillness.

Spirituality

Breathing Meditation

Health & Happiness

Grounded

Yoga

Concentration

English

Learn how to breathe deeper than ever by practicing the breathing technique of the three-dimensional breath. This meditation will walk you through the steps of getting in one of the deepest breaths of your life and help you feel more embodied, present, and relaxed in your day to day. Enjoy!

Breathe Deeper

 Hi friends, my name is Leila. Welcome to your practice and thank you for being here. Today we're going to be learning how to breathe deeper by practicing a yogic breathing technique called the three-dimensional breath. Come to a nice and easy comfortable seat, either with the legs crossed or sitting down on your shins, depending on what's comfortable for your body today. And just begin by closing down the eyes and allowing your body to take any conscious stretches that your body is craving for. Maybe that's rolling the neck around, rolling the shoulders, the wrists around, closing and opening the mouth. Just allowing yourself to move intuitively here. And then when you get those shakes and little fidgets out, just find stillness and come to center. You can close down the eyes and pull them in and up to the brow so you're concentrating on your third eye point. Bring one hand to the heart and one hand to the belly. And to begin we're going to take three deep breaths. So inhale in through the nose, fill it up and exhale out the mouth. Inhale through the nose and exhale out the mouth. One more time, just like that. Inhale, fill up your entire body with oxygen and a deep full body exhale out the mouth. Now take a deep breath in to your belly. So you feel the hand that's resting on your belly rise up. Inhale, the belly bubbles up and exhale. Now take a breath into your chest, so much so that you feel the hand that's resting on your heart rise up and exhale. Now take a breath in, feeling both the hand on the belly and the hand on the chest rise up. So you're breathing into the entirety of your front body. Inhale and exhale. Let's do that two more times. Deep breath in the belly and the chest, both fills up with oxygen. Inhale and exhale. One more time, make this inhale super slow and cautious in through the nose, rising up the hands. And this time when you reach the top, pause there. See if you can breathe a little bit more air in through the nose, a little bit more in through the mouth. And take a slow exhale out the mouth as you slowly feel the belly and the chest move down and suction in towards the spine. Blow out all of your air. Beautiful. Take another breath in and a breath out. From here, you're going to breathe again, feeling the hands rise up, but this time can you also extend that breath to the sides of the body? So you feel the left and right sides of your torso move away from each other with the inhalation. So let's do that together. Inhaling to the belly, chest and sides and exhale. Beautiful. Now with your next breath in, can you add the back body into it? So you feel the belly rise up, the chest rise up, the sides move away from each other and the back of the body, the lower back, mid back and upper back, really fill up with air. Let's try it together. We call this a three-dimensional breath. Three dimensional. Inhale in through the nose, belly, chest, sides, back body all fill up with air. And a deep exhale out the mouth. We're going to do that together four more times. Take a three-dimensional breath in through the nose. So as you breathe, the front body fills up with oxygen. The sides of the body move away from each other and the entire back line becomes refreshed with air. And exhale, sigh it out. Take another three-dimensional breath in through the nose and exhale out the mouth. Breathe in through the nose, filling up the front, sides and back. Inhale and allow your exhale to be super slow and controlled as you let something go. This is our last breath so make it the best one yet and we're going to hold this one at the top. So inhale in through the nose three-dimensionally and maybe the inhalation this time extends up to the throat and you feel the face and the crown fill up with air. And when you reach that point, hold the breath in. Try to sip in a bit more air in through the nose, a bit more in through the mouth and try to hold the breath in as you turn the eyes in and up to the brow and press the tongue on the roof of your mouth. Your awareness moves internal. Take a deep slow exhale out the mouth. Let it all go and come back to a more sustainable pattern of breathing. I invite you to try to keep the deep and three-dimensional nature of this breath throughout your day-to-day life. Try to set an intention today to breathe like this, to breathe consciously throughout the rest of your day. I hope you enjoyed this practice. Namaste.