Three Part Breathing Sequence

Three Part Breathing Sequence: Tool 91 - Client Exercise taken from page 190 in the Somatic Psychotherapy Toolbox by Manuela Mischke-Reeds, MA, LMFT

PURPOSE

The three part breathing sequence helps facilitate a smooth breath that regulates emotional or physiological activation, and also brings an awareness of the breath to different parts of the body. This exercise promotes a sense of inner boundary and body control, and also releases emotional tension that is stored in the body. When done slowly and mindfully, the client can be with the arising Sensations and feelings in a calm manner. This breathing Rhythm lays the groundwork for entering the body somatically, getting comfortable with breathing, and regulating any anxious feelings.

INSTRUCTIONS

• First imagine a resource, something that is healing and healthy to them, such as a safe place, the ground, or Earth.

• With your hands on your lower belly, breathe into your lower belly, mid-chest, and upper chest.

• Track for the flow of your breath. Ideally it is smooth and easy. Even if you gets stuck by holding your breath or tensing, notice the Flow by naming the place in the body. If needed place your hands on the place you are working on and breathe with more awareness.

• Do a breath and notice. Trust your body. It is ok if the tension feels unnatural. Gently guide your awareness to stay and feel the body. Continue breathing is essential.

• At this point pause and notice any sensations that are present. No judgement, just notice. If needed sense into the safety of your resource that you imagined at the start of the exercise. When you are ready repeat the previous steps until you feel ready to close this experience.

• Breathe through the three regions in an easy manner. The more you practice, the easier this tool will be to utilize.

• Be mindful to cycle through the three regions and when you are ready to end, rest for a short time in open awareness to see what changes, if any, you notice.