Guided Practice 13: Triple Breath Sequence

Kia ora breathers

The Triple Breath Sequence is designed to improve our diaphragmatic control, respiratory awareness, and the ability to consciously expand and empty the lungs.

Each round consists of three successive nasal inhalations, followed by three successive nasal exhalations. Rather than one continuous breath, you'll gradually build the breath in three stages, allowing you to explore a greater range of motion through the ribcage, diaphragm, and abdominal cavity.

We complete 10 rounds, finishing the final repetition with an exhale breath hold (apnea). After allowing the breath to reset naturally, we complete another 10 rounds, finishing with a maximal inhale breath hold.

Key Focus Points

Initiate the inhale from the lower core. Feel the pelvic floor gently open and soften as pressure changes within the abdominal cavity. Think of the breath beginning deep within the body rather than high in the chest.

Build each breath progressively. The third inhale should be your largest, allowing the lungs to reach their fullest comfortable expansion. Likewise, the third exhale should be your fullest emptying, encouraging complete but controlled exhalation.
Move with control rather than force. This is a coordination exercise as much as a breathing exercise.

Like strength training, mobility training, or endurance training, breathing is trainable. Every repetition is an opportunity to improve the strength, coordination, and range of motion of your respiratory system. Over time, these qualities can contribute to more efficient breathing during both exercise and everyday life.

Contraindications

This practice includes breath retentions and may not be appropriate for everyone. It should be avoided, or only undertaken with medical clearance, if you are pregnant or have cardiovascular disease, uncontrolled high blood pressure, or other significant respiratory or medical conditions.

If you have any concerns about whether this practice is suitable for you, please consult your GP or healthcare professional before participating.

Enjoy the practice.

Let me know your breath hold times for both sets (exhale apnea & inhale retention) in the comments :)

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Guided Practice 13: Triple Breath Sequence