Three-Part Breath

A foundational breathing practice that explores the movement of breath through the belly, ribs and upper chest.

“Notice belly, ribs and chest receiving and releasing the breath.”

Three-Part Breath is a practice of feeling the breath move through different regions of the torso. It is often explored in three places: the lower belly, the side ribs and the upper chest. Rather than making the breath bigger, the practice invites a more detailed relationship with breathing as it is.

The purpose is not to take the deepest possible breath. The purpose is to notice how breath travels through the body today. Comfort, ease and curiosity are more important than volume or control.

1. 1Find a comfortable seated or lying position.
2. 2Allow the body to be supported.
3. 3Let the hands rest on the lower belly, ribs or chest if helpful.
4. 4Begin by noticing the natural breath.
5. 5Feel the lower belly respond to the inhale and exhale.
6. 6Notice the ribs widening and softening.
7. 7Notice any movement around the upper chest.
8. 8Explore the inhale travelling through belly, ribs and chest.
9. 9Allow the exhale to release through chest, ribs and belly.
10. 10Continue for several comfortable breaths.
11. 11Return to natural breathing before finishing.

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

• •Is the body supported enough for the breath to move?
• •Can the jaw and throat stay soft?
• •Are the shoulders trying to help the inhale?
• •Does the breath remain comfortable?
• •Can awareness move without forcing the breath to change?

Let the breath be slow enough to follow, but not so slow that it becomes strained. The three parts are a map for attention rather than a fixed rule. If the breath feels tight, return to natural breathing.

Observe the quality of effort around the face, shoulders and abdomen. Some students may overfill the breath or organise the practice as a task. Invite smaller, quieter breathing if ease begins to disappear.

Reflect after practising:

• •Which area of the torso was easiest to feel?
• •Which area felt quiet or less available?
• •Did the breath change when you stopped trying to make it deep?
• •What pace felt comfortable today?

Rather than mistakes, you may notice:

• •Forcing a large inhale
• •Lifting the shoulders
• •Tightening the abdomen
• •Holding the breath between phases
• •Straining through the throat or jaw
• •Rushing the exhale

• •Practise lying down
• •Practise seated on a chair
• •Place a blanket under the head
• •Keep one hand on the belly and one hand on the chest
• •Reduce the breath to two parts
• •Return to natural breathing at any time

• ✓The breath remains comfortable.
• ✓The body feels supported.
• ✓Awareness can move through the torso without strain.
• ✓Natural breathing is easy to return to.