Breath Tool: Triad Breath

If you are looking for a physical and mental reset, try the triad breath to calm and recenter your nervous system.

Triad Breath

This breath tool is also known as triangle breathing. It is a ratio bound breathing technique that follows a pattern of equal parts breathing and breath retention. As the name suggests, it involves breathing with a triangle in mind. By visualizing the shape, you give your mind something to focus on as you track your breath.

How to practice it:

• Find a comfortable seat on the ground or on a cushion

• Take a couple of conscious breaths to connect

• Lengthen your spine and soften your shoulders away from your ears

• Begin to breathe for a count of three

• Hold your breath for a count of three

• Exhale for a count of three

• Now close your eyes and visualize the triangle shape.

• Start with the lower left corner and move your gaze up the first side as you inhale for a gradual count of three

• Pause your breath for three counts as your gaze travel from the top of the triangle to the lower right corner of the triangle

• Breathe out for a gradual count of three as your gaze travels across the horizontal line from right to left, ending where you began

• Repeat this cycle for 3 - 6 rounds

Benefits:

• Improves concentration

• Invites relaxation

• Slows down anxious thoughts

• Calms your thoughts

As you get comfortable with this practice, you can begin to explore increasing the count from three to six to nine.