360° Breathing

What is 360° Breathing?

You may have heard of belly breathing — and while it’s a useful tool, a true deep breath shouldn’t just move your belly. It should move throughout your entire torso - the front, the sides, and even the back.

Picture inflating a balloon. As it fills with air, it expands in every direction, not just one. Your lungs and ribcage behave in a similar way.

This 360° Breathing exercise will teach you to stretch out your lungs, ribcage, and diaphragm. Allowing your breath to flow fuller, deeper, and more effortlessly.

Level 1:

Prep:

  • You can be seated, or lie on your back with knees bent and feet flat on the floor.

  • Position your hands - in a ‘power pose’ - on the lowest part of your ribcage.

    • Fingers wrapping towards front, thumbs wrapping towards the back

    • Chest open, elbows out wide

    • Shoulders relaxed

    • Don’t squeeze or grip your ribs — your hands are just there to help you feel the movement of your ribcage

Steps:

1) Take a full, deep inhale through your nose.

2) Don’t exhale yet - continue taking small inhales, until you can’t inhale anymore

3) Hold your breath for a few seconds – feel the lungs expand in every direction

4) Exhale - slowly & deeply from your mouth (like blowing out from a straw) - until your lungs feel empty

5) Don’t inhale yet - continue taking small exhales, until you can’t exhale anymore

6) Hold your breath for a few seconds – feel the lungs contract from all directions

(Repeat 10x)

Tips:

  • Stop when you reach your limit, don’t push yourself too much

    • It should feel like a stretch - but not like you’re about to pass out

  • Each consecutive inhale/exhale will get progressively smaller

  • Try to keep your shoulders still throughout the exercise

When you feel like you have mastered Level 1 - you may move on to Level 2, below.

Level 2:

Level 2 follows the same breathing ryhthm, but in different body positions. The key difference is, that in each position you will focus on breathing in different directions.

Spend about 1 minute in each position. If your breath feels more restricted in one position, spend a little extra time there.

If any position causes pain or sharp discomfort, stop immediately.

1) Crocodile Pose

  • Lie on your belly, with your legs long, and tops of your feet resting flat.

  • Cross your forearms and rest your forehead on them, keeping enough space to breathe comfortably.

  • Emphasise breathing into your belly

2) Child’s pose (only if mobility allows)

  • Come onto all fours. Bring your knees a little wider than your hips, and bring your big toes together.

  • Sit your butt back toward your heels, only as far as feels comfortable.

  • Walk your hands forward and let your chest soften toward the floor. If it feels okay for your neck, rest your forehead down.

  • Emphasise breathing into your back

3) Lying on side (repeat on both sides):

  • Lie on your left side with your head supported, knees slightly bent, and a pillow between your knees if needed.

  • Bring your right hand to the right side of your ribcage in your power pose.

  • Emphasise breathing into your right ribcage

(Then repeat on the opposite side)

4) Lying on back:

  • Lie on your back with your knees bent and feet flat on the floor.

  • Bring both hands to your lower ribcage in your power pose.

  • This position brings everything together - emphasise breathing into your belly, back, and sides