Three-Part Yogic Breath

Lying down, students learn to fill the lungs in stages—belly, ribs, then upper chest—using their hands as a guide, and to empty them in reverse order. It builds full breath control and deep relaxation.

How to play

1. Lying face up on a yoga mat with knees bent, breathe freely and notice where the air moves (1 min).
2. Stage 1: hands on the belly; feel it rise on the inhale and fall on the exhale, 6 breaths (1.5 min).
3. Stage 2: hands on the ribs; inhale and widen them sideways like an accordion, 6 breaths (1.5 min).
4. Stage 3: one hand below the collarbone; fill belly, ribs, and chest in one inhale and empty top to bottom, 8 breaths (2 min).
5. Release the hands, breathe freely for 1 min, and get up slowly by rolling to the side (1 min).

Rules

• Always breathe through the nose and don't force the top of the inhale.
• Shoulders stay down: the chest fills last and only a little.
• If you feel dizzy, sit up and breathe normally.

Variations

Adaptations

• Limited mobility: do it seated, leaning back against the chair.
• Visual impairment: the student's own hands act as the guide; describe each stage in detail.
• Anxiety or shyness: allow it seated with eyes open.

Learning goals

• Identify the three areas involved in breathing.
• Voluntarily control breathing rhythm and depth.
• Use breathing as a tool to relax after exercise.

Equipment for a class of 25

• yoga mats: 25

Teacher tip

Many students breathe only into the chest and lift their shoulders, so have them exaggerate the opposite at first. Very soft music keeps the giggles down in the first few cycles.

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