Breathing Rhythmically offers a deep exploration of four-part, or “box” breathing, a technique common in Pranayama and other practices that promotes calm, ease, and resilience in the nervous system.

The lessons go far beyond basic box breathing techniques. We separate the breath into four phases—inhalation, hold, exhalation, and hold out. Then, we progress to movements synchronized with the breath to enhance awareness of each phase’s effect. We explore how each lung fills independently, how single-side focus affects the breath, and how gentle spinal twists change rhythm and flow—creating a steady, calming rhythm that helps release tension and fosters a sense of wholeness.

By the end, you’ll experience your breath as a dynamic process, bringing harmony and vitality to your chest, ribs, shoulders, and spine. This practice builds a resilient foundation that supports your calmness and energy. It connects your mind and physical self, making your breath a powerful ally.

Listen to the Introduction

Lesson 1: Foundational rhythmic breathing with hand movements to build natural breath awareness and smooth phase transitions. (43:08)
Lesson 2: Left-side breathing focus, with hand tapping to match the breath cycle and visualize lung expansion and contraction. (42:01)
Lesson 3: Balanced breath awareness in both lungs, using rhythmic tapping and exploring lung expansion effects around the ribs, clavicle, and shoulders. (40:59)
Lesson 4: Advanced breath awareness with gentle spinal twists, encouraging smooth transitions and relaxation. (40:44)

Source: AY lessons 180, 186, 187, and 188

Breathing Rhythmically

Listen to the Introduction

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Breathing Rhythmically

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