Breath Practices

Simple breathing practices to support your wellbeing — anytime, anywhere.

These tools are one's we practice in class and are here for you to explore at your own pace. Each one helps calm the nervous system, bring focus to the mind, and reconnect you with your breath and body.

There’s no need to do them “perfectly” — just showing up and trying is more than enough.

Three-Part Yogic Breath

A grounding breath to calm the body and mind.

This breath invites you to fill your lungs in three stages: belly, ribcage, then upper chest. It helps bring awareness to your full breath and gently soothes stress and anxiety.

How to practice:

Sit or lie down comfortably, with your hands on your belly
Inhale slowly into your belly, feeling it rise.
Repeat for 3 more breaths focusing on the belly.
Continue by moving your hands to your ribs and inhaling into this area, feeling the ribs expand outwards. Slow exhale.
Repeat for 3 more breaths focusing on the ribs.
Continue and move the hands to the area below the collar bones and inhale into the upper chest. Slow exhale.
Repeat for 3 more breaths focusing on the upper chest.
Finally, place one hand on the chest and one on the belly. Take a deep inhale to combine all 3 areas - filling the belly, the ribs and then the chest completely.
Exhale slowly in reverse: soften the chest, then ribs, then gently draw the belly in.
Repeat this full yogic breath for 3-4 more breaths or longer if you wish.

Use this breath when you need to slow down, centre yourself, or prepare for rest.

Nadi Shodhana (Alternate Nostril Breathing)

A balancing breath to bring clarity and calm.

This traditional pranayama practice balances the left and right sides of the brain and body. It's great for focus, easing mental fog, and settling into stillness.

How to practice:

Sit comfortably and relax your shoulders.
Use your right thumb to gently close your right nostril.
Inhale slowly through the left nostril.
Close the left nostril with your ring finger, and release the thumb from the right nostril.
Exhale through the right nostril.
Inhale through the right nostril.
Close it, and exhale through the left.
That completes one round. Continue for 5–10 rounds.

If you’re feeling overwhelmed, scattered or anxious, this is a beautiful way to return to balance.

Box Breathing

A structured breath to calm the nervous system.

Also known as “square breathing”, this technique is often used to manage stress and promote a sense of steadiness. It’s simple and can be used anytime you need a moment of calm.

How to practice:

Inhale slowly for a count of 4.
Hold the breath in for a count of 4.
Exhale slowly for 4 counts.
Hold the breath out for 4 counts.
Repeat for 4–6 rounds or as long as feels comfortable.

This breath is especially helpful before sleep, during a busy workday, or whenever you need to feel more grounded.

Gentle Reminder

These practices are not a substitute for medical advice or treatment, but they can be a valuable part of your self-care routine. Try them gently and without judgement.

Trust yourself — if something doesn't feel right, feel free to take a break or return to your natural breath.

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