Thoracic breathing utilizes the middle lobes of the lungs by expanding and contracting the rib-cage.
It expends more energy than abdominal breathing for the same quantity of air exchange.
It is often associated with physical exercise.
When combined with abdominal breathing, it helps the body to obtain more oxygen.
How to do …
- Sit in a meditation posture or lie in shavasana and relax the whole body.
- Be aware of the natural breath and focus on the sides of the chest.
- Discontinue any further use of the diaphragm and begin to inhale by slowly expanding the rib-cage.
- Feel the movement of the individual ribs outward and upward
- Aware of this expansion drawing air into the lungs.
- Expand the chest as much as possible.
- Exhale by relaxing the chest muscles.
- Feel the rib-cage contracting and forcing the air out of the lungs.
- Breathe slowly and deeply through the chest with total awareness.
- Do not use the diaphragm.
- Continue thoracic breathing for a few minutes,passing slightly after each inhalation and exhalation.
- Relax yourself and notice the spontaneous breathing pattern.
- Bring the awareness back to observing the physical body as a whole.
- Be aware of the surroundings and gently open the eyes.