The 3 Part Breath for Overwhelm & Anxiety
by Lance Isakov, L.Ac.
Finding Calm with the 3-Part Breath
As someone who has struggled with anxiety, I can tell you that the 3-Part Breath and I go way back. This simple technique has become my go-to for finding calm in those moments when stress, anxiety, or overwhelm start creeping in. It’s like a personal reset button that brings an immediate sense of peace. Over the years, I’ve taught this breath to hundreds of patients, and I love sharing it because it’s powerful, easy to learn, and effective when done with intention.
The beauty of the 3-Part Breath is that it guides us to use our lungs fully, which many of us forget to do! Our lungs actually span from the bottom of the rib cage all the way up to the collarbones, yet in moments of stress, most of us only use the upper part of the lungs. Shallow breathing like this can actually increase feelings of anxiety and make us feel even more tense. But when we engage the entire lung capacity, our bodies can naturally settle into a more relaxed state, allowing our minds to follow suit.
Why the 3-Part Breath Works
When we consciously use the full range of our lungs, we activate the body’s relaxation response. Each of the three parts of the breath—filling the lower, middle, and upper parts of the lungs—supports our nervous system in moving away from a stressed state (known as "fight or flight") and into a calmer, more balanced state. This shift can be incredibly helpful in breaking the cycle of anxious thoughts and bringing you back to the present moment.
How to do 3-Part Breath
Follow along with this Guided Audio
Sit up comfortably and easily, breathing gently through your nose.
Imagine your belly is like a bellow. as you expand your belly the breath falls in and as you pull your navel center in and up the breath pushes out.
PART 1 - Belly - Place a hand over the belly button. Now as you expand your belly allow the breath to fall in. Hold briefly and exhale by squeezing the navel center towards the spine.
PART 2. Chest- Place a hand on your chest. Do Part 1. Hold. Now inhale even more by expanding the upper chest. Hold gently and exhale, chest then belly.
PART 3. Colar Bone. Part 1 Inhale. Hold. Part 2 Inhale. Hold. Then inhale a tiny bit more into the very top of the lungs under the collar bone. You will notice that the heart center wants to lift and the shoulders want to drop down and back. Exhale!
PUTTING IT ALL TOGETHER. Without holding, Inhale Part 1, Inhale part 2, Inhale Part 3, Exhale part 3, 2, and 1. You will have a smooth breath that fills the entire lung.
Continue for 3-5 minutes or as long as you are comfortable.
Founder of Village Wellness, Acupuncturist, Yoga & Meditation Teacher