Thoratic and clavicular breathing (chest and collarbone)

Thoratic, or chest, breathing is the way most people mistakenly breathe most of the time. In times of stress or fear, or during physical exercise, chest breathing helps get more oxygen into the lungs. But in modern days, many fall into the habit of continuing this shallow breathing after the stress has passed. As part of a yoga practice, it is useful to do Thoratic breathing in a mindful manner to be more aware of how it feels and be able to notice at other times during the day when we are breathing this way. It is also the second part of the full yogic breath and can be done as a warm up to that.

How to: Inhale into the chest, feeling the ribcage expand, until middle lungs are filled completely. Exhale, letting the lungs collapse completely. Continue slow, steady breaths.

Clavicular breathing is breathing into the top of the lungs. Inhaling into the top of the lungs like this usually follows a thoratic inhalation, bringing even more oxygen into the lungs. It does not happen independently in daily life except in extreme physical exercise or in people with breathing disorders. It can be a useful part of a yoga practice to develop breath awareness and also to prepare for the full yogic breath for which it is the third part.

How to: Do a thoratic inhalation, and continue inhaling all the way up to the collar bone. Feel the collar bone rise and shoulders move slightly. Exhale, allowing the neck and upper chest to relax.