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The Path To Mindfulness-Part 2 The 3-Part Breath
The Path To Mindfulness-Part 2 The 3-Part Breath
The first step is to put your hand on your belly, and then to take a deep breath in, feeling
the air expand your stomach, ballooning your hand outward. As you exhale, notice how
you can pull your navel to your spine to fully expel the air.
Now you’ll want to explore the second part of breath, which is when the sides of your
chest expand horizontally. To do this, fold your hands, so your fingers point downward,
and place the tops of your hands to the side of your ribcage, a few inches below the
Place a flat palm on your upper chest, and take a deep inhale. Notice how your chest
rises vertically when it fills with air, and how it depresses when you release your breath.
Once you’ve practiced with each part of your body, you will then combine all three to
observe your breath. Taking one inhale, feel your belly fill with air, your ribs expand
horizontally, and your chest rise vertically, tracking the process from one part of the
body to the next, starting from the bottom and working your way up. Pause for just a
beat when you’ve noticed your upper chest rise – what is called “the moment at the top
of the inhale” – and then begin to exhale. You’ll follow the pattern in reverse, noticing the
decompression in your upper chest, the relaxing of the ribs on your side, and finally, the
belly emptying of breath – pull your navel to your spine to complete the full breath.
It may take a few practice attempts before you start to notice how your body and breath
connect with each other. The goal is not to do anything with your breath, just merely to
observe it. When you are comfortable identifying each distinct part of your breath, try
placing your hands in your lap with palms facing up and simply watching your breath as
it moves through the body.
Breathing is an excellent way to start becoming familiar with self-observation using a
physical process that is part of your body. In the 3-part breath exercise breathing isn’t
just a reflexive action that your body takes, but is instead a way that you can connect
your mind’s observational skills with your body’s actions. These exercises make your
breathing feel new and different from the involuntary breaths you take throughout the
day, which calls your attention to the process and allows you to be mindful of it.
The 3-part breath process slows us down to truly take notice of each step. When we
breathe slower and with intention, our mind also moves slower, and we can start to feel
the connection between the body and mind.
You can use the 3-part breath as a useful tool on its own, but successfully completing
this exercise is also crucial for understanding how to practice mindfulness. In the next
and final article in this series, we’ll explore how to parlay the relaxing skills of observing
objects and breath into the very useful skill of observing thoughts and feelings.