What is 360° Breathing?

There’s a lot of talk about belly breathing, and while that can be useful, it doesn’t paint the full picture.

A deep breath shouldn’t just move towards your belly. It should also fill your chest, the sides of your ribcage, and your back.

Think of inflating a balloon. It doesn’t expand in only one direction — it expands in every direction. 360° Breathing will teach you to do the same with your breath.

You’ll learn to take a fuller, more satisfying breath, while really stretching your lungs, ribcage, and diaphragm.

For Guided Audio tracks, scroll to the bottom of this page (make sure you finish Session 1 before moving on to Session 2). I’ve also included written instructions below for extra guidance.

Session 1 - Instructions:

You can do this seated upright on a chair or on the floor, or lying on your back with your knees bent and your feet flat.

1) Come into a ‘power pose’ - bring your hands to your sides, finding the lowest part of your ribcage. Spread your fingers wide, and gently grasp your ribcage.

• Your thumbs should be pointing towards your back, and your fingers towards your front.

• Let your elbows be wide, out to the sides.

2) Inhale slowly - through your nose, until your lungs feel full

3) Then take another small inhale – short but sharp

4) Hold your breath for a few seconds – really feel the expansion in your ribcage & belly

5) Take a slow, controlled exhale from your mouth (as if blowing out from a straw) - until your lungs feel empty

6) Then take another small exhale from your mouth again - short but sharp

7) Hold your breath for a brief moment – really feel the contraction in your ribcage & belly

(Repeat 10x)

Session 2 will follow the same breathing pattern, but you will move through different body positions, to stretch your ribcage even more.

If one position feels more restricted than the others, spend a little more time there. If any position causes pain or sharp discomfort, skip it for now.

Session 2 - Instructions:

1) Crocodile Pose

• Lie on your stomach with your legs long and the 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 left hand to the left side of your ribcage in your power pose.

• Emphasise breathing into your left ribcage

  (Flip onto your right side, and repeat with your right ribcage)

4) Lying on back:

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

• If using a pillow under your head, slide it down slightly so it supports the tops of the shoulders too.

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

• Emphasise breathing into your belly, back, and sides

Tips:

• Do not try to force your belly to stop moving in any position. It will still move naturally, it’s just not our main focus.

• Your hands should lightly hold the ribs, not squeeze them.

• If your knees or ankles need support in Child’s Pose, use pillows as required.

• Keep the shoulders as still as you can while you breathe.

  • If power pose doesn’t anchor your shoulders enough - try these:

    • If seated in a chair, grasp the underside of the seat with both hands.

    • If lying on your back, wrap a strap/towel around your shins and grip onto it with both hands.