🔼: [[🕯️ Breathwork 💨]] ##### 💨 Triphasic Breathing [[On Tools, Skills, and Practices...]] Use: [[🛠 Self-Soothing]], [[🕯️ Grounding]] Similar to the [[💨 Wim Hof Method]], it involves breathing into the abdomen, the rib cage (or intercostal), and the clavicular muscles (shoulder area). We rarely use our the full capacity of our lungs when we breathe, or even when we take deep breaths. Triphasic Breathing helps us refresh the air in our lungs. It's a [[🕯️ Meditation 🧘|🕯️ Meditative]] practice that helps calm the mind and create distance from thoughts. ###### Practice 1. As you inhale, focus on filling your abdomen like a balloon, keeping your ribs, chest, and shoulders still. 2. When your abdomen is filled, fill the area of your rib cage, expanding your chest and ribs, keeping your shoulders still. 3. When the chest is full, fill the clavicles, shrugging your shoulders toward your ears. 4. Exhale completely in the reverse order: emptying the clavicles, lowering the shoulders, out of your rib cage, deflating the chest, out of your abdomen, deflating the balloon. 5. Repeat about 9 times, gradually working your way up to 20 minutes. [^1]: [[📖 🟠 Dr. K's Guide to Mental Health]] - Triphasic Breathing