Standing Deep Breathing

A standing breath practice that explores rhythm, posture and awareness through coordinated movement of the arms, chest, head and breath.

“Stand steady. Open with the inhale. Soften with the exhale.”

Standing Deep Breathing begins the practice by giving the breath a clear shape. The body stands upright while the arms, ribs and head move with the inhale and exhale. It is less about taking the biggest breath possible and more about sensing how breath, attention and posture meet.

The purpose is to arrive in the body and establish a steady rhythm. Breath may become fuller when effort is balanced, but it does not need to be forced. Let the practice reveal the breath that is available today.

1. 1Begin standing with your feet grounded and your spine upright.
2. 2Interlace the fingers and rest the hands lightly beneath the chin.
3. 3Let the elbows relax towards each other.
4. 4As you inhale, allow the elbows to widen and lift.
5. 5Let the chest broaden without forcing the ribs.
6. 6If comfortable, let the gaze travel slightly upward.
7. 7As you exhale, allow the elbows to draw towards each other.
8. 8Let the chin lower gently towards the hands.
9. 9Continue slowly for several rounds.

Instead of searching for the “correct” position, notice:

• •Can the feet stay steady as the breath deepens?
• •Are the shoulders moving with effort or with ease?
• •Does the neck feel spacious as the head moves?
• •Can the ribs expand without the lower back gripping?

Let the breath lead the movement. In many versions, the inhale is drawn in through the nose and the exhale is released through the mouth. Keep the rhythm slow enough that the breath remains steady and unstrained.

Observe the relationship between ambition and breath. Some students may lift the ribs, grip the throat or move faster than they can breathe. Offer space, tempo and softness before offering more range.

Reflect after practising:

• •Did the movement follow the breath or overtake it?
• •Where did the inhale feel most available?
• •What happened when the exhale was given more time?

Rather than mistakes, you may notice:

• •Lifting the shoulders towards the ears
• •Forcing the chest open
• •Collapsing into the lower back
• •Straining the neck
• •Moving faster than the breath

• •Keep the head neutral
• •Reduce the height of the elbows
• •Practise with hands resting on the ribs
• •Stand with feet hip-width apart
• •Sit on a chair if standing is tiring

• ✓The breath remains steady.
• ✓The neck and jaw feel relatively easeful.
• ✓The movement follows the pace of the breath.
• ✓Standing feels grounded rather than tense.