Slow Down, Come Back to Your Body | 20 Min Three-Part Breathwork
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A slow session built on three-part breathing: the breath fills the lower belly, then the ribs, then the chest, with a brief pause at the top. Phil demonstrates it first, then guides six rounds. 00:00 Technique 01:06 Round 1 05:18 Round 2 09:31 Round 3 13:43 Round 4 17:55 Round 5 22:07 Round 6 ⚠️ Before you practise Sit or lie down somewhere safe. Never practise while driving, riding, bathing, swimming or near water. If you can't hold your breath any longer, breathe in; this is not a contest. If you feel dizzy or uncomfortable, stop and return to natural breathing. If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.
Transcript (English)
Hey, I'm Philly. Today's three-part breathing practice will take you into a deep state of awareness. Feel energized and uplifted throughout your day. Release your burdens and sleep better tonight. This is an ancient breathing technique. Let me demonstrate.
Breathe in through your nose. Breathe out through your mouth. Or breathe in and out through your nose. As you inhale, feel your lower belly expand. Then let the breath rise into your ribs. Finally, feel it reach your heart. Pause briefly at the top. Then take a long, slow exhale.
Try to match the breathing sounds you hear. Now find a comfortable position. Lie down or sit. Close your eyes. Get ready to begin. 3 2 1
Round 1 Belly. Ribs. Chest. Hold. Breathe out. Exhale slowly and gently. Belly.
Ribs. Chest. Breathe in. Hold. Breathe out. You're doing great. Let this breathing practice be a meditation. Belly. Ribs. Chest. Hold. Breathe out. Give each breath your full attention. Give it your best.
Belly. Ribs. Chest. Hold. Breathe out.
Belly. Ribs. Chest. Hold. Breathe out.
Belly. Ribs. Chest. Hold. Breathe out.
Belly. Ribs. Chest. Hold. Breathe out. Three more breaths. Belly. Ribs. Chest. Hold. Breathe out.
Belly. Ribs. Chest. Hold. [Unclear] Breathe out.
Belly. Ribs. Chest. Hold. Breathe out.
Breathe in deeply, then hold. 3 2 1 Exhale fully. Hold for one minute, starting now. Sink deeply into this moment. It's okay if you can't keep holding.
Take a small breath in. Breathe out, then hold again.
Please like, subscribe, share, and donate to support Mingjing and Diandian. 3, 2, 1. Breathe in deeply, then hold. Relax your whole body. Exhale fully. Bring a smile to your face. Get ready for the next round. 3, 2, 1.
Round 2 Belly. Ribs. Chest. Hold. Breathe out. Exhale slowly and gently. Belly.
Ribs. Chest. Hold. Breathe out. Breathe in with your body fully relaxed. Belly. Ribs. Chest.
Hold. Breathe out. Belly. Ribs. Chest. Hold. Breathe out.
Belly. Ribs. Chest. Hold. Breathe out. Belly. Ribs. Chest.
Hold. Breathe out. Belly. Ribs. Chest. Hold. Breathe out. Belly.
Ribs. Chest. Hold. Breathe out.
Belly. Ribs Chest Hold Exhale
Belly Ribs Chest. Hold. Exhale.
Breathe in deeply, then hold
3, 2, 1 Exhale fully, then hold Relax completely into your body Release all tension and stress
3, 2, 1 Breathe in deeply Then hold Relax your whole body
Exhale fully Bring a smile to your face Get ready for the next round 3 2 1 Round 3 Belly
Ribs Chest Hold Exhale Exhale slowly and gently
Belly Ribs Chest Hold Exhale
Belly Ribs Chest. Hold. Exhale.
Belly. Ribs. Chest. Hold. Exhale. Belly Ribs Chest Hold Exhale Belly
Ribs Chest Hold Exhale Belly Ribs Chest Hold
Exhale Belly Ribs Chest Hold Exhale
Belly Ribs Chest Hold Exhale
Belly Ribs Chest Hold Exhale
Breathe in deeply, then hold
3 2 1 Exhale fully Hold for one minute Relax your head, face, and shoulders Relax your entire lower body too We're halfway through. Keep going!
3, 2, 1 Breathe in deeply Then hold Relax your whole body
Exhale fully Bring a smile to your face Get ready for the next round 3 2 1 Round 4 Belly
Ribs Chest Hold Exhale Exhale slowly and gently
Belly Ribs Chest Hold Exhale
Belly Ribs Chest. Hold. Exhale.
Belly. Ribs. Chest. Hold. Exhale. Belly Ribs Chest Hold Exhale Belly
Ribs Chest Hold Exhale Belly Ribs Chest Hold
Exhale Belly Ribs Chest Hold Exhale Belly Ribs
Chest Hold Exhale Belly Ribs Chest Hold Exhale
Breathe in deeply Hold 3 2 1 Exhale fully Hold for one minute Notice the tingling and energy flowing through your body
3, 2, 1 Breathe in deeply Hold Relax your whole body
Exhale fully Bring a smile to your face Get ready for the next round 3 2 1 Round 5 Belly
Ribs Chest Hold Exhale Exhale slowly and gently
Belly Ribs Draw in Hold Exhale
Belly Ribs Chest. Hold. Exhale.
Chest. Hold. Exhale.
Ribs Chest Hold Exhale
Belly Ribs Chest Hold Exhale
Belly, ribs, chest. Hold. Exhale.
Belly, ribs, chest. Hold. Exhale.
Chest Hold Exhale Chest Hold Exhale
Breathe in deeply Hold 3 2 1 Exhale fully Hold for one minute Relax your whole body
See how deeply you can settle Into this present moment
Please like, subscribe, share, and donate to support Mingjing and Diandian 3, 2, 1 Breathe in deeply Hold Relax your whole body Exhale fully Bring a smile to your face Get ready for the next round
3 2 1 Round 6 Belly Ribs Chest Hold
Exhale Exhale slowly and gently
Belly Ribs Chest Hold Exhale
Belly Chest Hold Exhale
Belly Ribs Chest Hold Exhale
Belly Ribs Chest Hold Exhale
Belly, ribs, chest. Hold. Exhale.
Belly, ribs, chest. Hold. Exhale.
Belly Ribs Chest Hold Exhale
Take a deep breath in, then hold
3 2 1 Exhale fully Hold for one minute, starting now Feel the peace and joy you've worked to create You're rewiring your brain
and changing your everyday reality
Zither Harp 3 2 1 Take a deep breath in Then hold Relax your body completely Exhale fully
It's an honor to guide you through breathwork You'll find a link below to our LINE group Every Saturday, we offer a completely free breathwork class All event details are shared in the group See you next time
Bye!
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