The Art of Yogic Three-Phase Breathing: Finding Harmony in Chaos

The Art of Yogic Three-Phase Breathing: Finding Harmony in Chaos

In the hustle and bustle of modern life, finding moments of calm amidst the chaos can feel like an elusive dream. Yet, within the depths of our breath lies a sanctuary—a pathway to tranquility and inner peace. Yogic three-phase breathing, a foundational technique in the practice of yoga, offers a roadmap to navigate the tumultuous landscape of the mind and return to a state of equilibrium.

### Understanding the Three Phases

Yogic three-phase breathing comprises three distinct phases: abdominal breathing, thoracic breathing, and clavicular breathing. Each phase serves a unique purpose in harmonizing the body, mind, and spirit.

#### 1. Abdominal Breathing

The journey begins with abdominal breathing, also known as diaphragmatic breathing. This phase involves engaging the diaphragm muscle, located beneath the lungs. Here’s how to practice:

- Find a comfortable seated or lying position, closing your eyes to turn inward.
- Place one hand on your abdomen and the other on your chest.
- Inhale deeply through your nose, allowing your belly to expand fully.
- Exhale completely, feeling your abdomen gently contract.
- Focus on the rise and fall of your belly with each breath, promoting relaxation and grounding.

#### 2. Thoracic Breathing

Building upon the foundation of abdominal breathing, thoracic breathing emphasizes expansion and contraction of the ribcage. Follow these steps to incorporate thoracic breathing into your practice:

- Shift your hands to the sides of your ribcage.
- Inhale deeply, expanding your ribcage outward.
- Exhale fully, allowing your ribcage to gently contract.
- Notice the movement of your ribcage with each breath, enhancing lung capacity and oxygen/C02 exchange.

#### 3. Clavicular Breathing

Completing the triad of yogic breathing, clavicular breathing focuses on the upper chest and collarbone area. Here’s how to integrate this final phase:

- Place your hands on your collarbones.
- Inhale deeply, lifting your collarbones upward and expanding the upper chest.
- Exhale fully, allowing your collarbones to lower.
- Feel the expansion and contraction in the upper chest, promoting openness and awareness.

### Integration and Flow

As you become comfortable and gain more control in each phase of yogic breathing, strive to seamlessly transition between them, creating a continuous and fluid breath pattern. Let your breath become a rhythmic dance breathing in for 4 counts and out for 4 counts, guiding you back to the present moment whenever the chaos of life threatens to overwhelm, the 4:4 counting will bring gentle relaxation and won't knock you out ready for sleep hence can be used at any time of the day :)

### Finding Harmony in Chaos

In the ebb and flow of daily life, the practice of yogic three-phase breathing offers a beacon of hope—a reminder that amidst the chaos, there is always a path to serenity. By harnessing the power of our breath, we reclaim control over our inner landscape, cultivating a sense of balance and resilience that transcends the external chaos. So, the next time life throws you off balance, remember to return to your breath—the steady anchor in the storm.

Lots of love always,

Thelma x

p.s I am currently working on a FREE 7 day guided breath challenge so if you'd like to give it a go sign up with the pop up form xox





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