This exercise is a combination of the previous breath exercises. The breath in this exercise allows the body to move in three dimensions, and increases breath capacity.
To do this exercise you will need a mat. Start by lying on your back with your knees bent and your feet planted in the ground. Begin the inhale with an expansion in your belly, then as you continue your inhale expand into your ribcage, and finally at the end of the inhale let your chest rise. Then, you will begin your exhale by releasing your breastbone to the spine, then continue exhaling as you narrow the ribcage, and finally let the belly fall to the spine. Repeat starting with the belly breath again. Repeat 3-5 times.
Things to think about
The name of this breath pattern is also an image. When you inhale imagine that you are filling a pitcher from the bottom to the top, and then as you exhale imagine emptying the pitcher from the top to the bottom.
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