The Staircase Breath

10 Min
Meditation
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Hilary Jackendoff
The Art of Awareness
This meditation is a simple, soothing, focused breathing practice that will help you learn a new way to quickly shift your state of mind. To begin, we will become aware of our natural breath, and then we will begin to breathe consciously - expanding the breath to create a 3 part inhalation - abdomen, chest and upper chest, followed by a long, smooth exhalation. *With this practice, it is important to go at your own pace, so there is no straining around the breath* 
From the community
4 reflections
C
Cyndee 🌊
The Staircase Breath (new technique)
This type of breathing technique is new to me and I found it very beneficial. I decided to lay down for this one and it made it easy to focus and relax at the end of my evening. I liked separating my inhalation into three different stages and holding my breath for a second before moving onto the next stage. I also like the period of normal breathing particularly at the end. I think this one will be very helpful when I’m feeling anxious.
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Matthew
I interesting technique
I found that I do best breathing in through my nose for filling my lungs, and through my mouth to fill the belly/abdomen. I was already feeling sort of short of breath from an extremely busy morning of activities, but Cyndee’s recommendation had me trying this one out. Don’t know if I’ll be trying this technique again in the future. But I tried!
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Kim
I loved this practice. So soothing and gentle. I love the way I feel.
The hardest part was trying to NOT alter my breathe. I kept wanting to breathe deeper, more slowly. I discovered again that my natural breathe can be very shallow. While it feels very good to breathe more deeply and slowly, there was a certain freedom in just letting myself breath normally. I got to know my breath much more intimately.
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Jessica
Unique
This is a unique practice — I’ve never done another like it. While I have done meditations where the narrator asks you to split the exhale into three parts, I’ve never done one where the narrator asks you to split the inhale into three parts. Even more, she divides the inhale into three sections: abdomen, chest, and upper chest. This is a meditation that accomplished what many failed to do: keep me interested.