Slow Your Roll: Breath That Grounds You

This short practice guides you through Dirga Pranayama, or Three-Part Breath, a calming technique that helps you reconnect to your body and release tension. You’ll learn to breathe deeply into your belly, ribs, and chest to ground your nervous system and increase presence. Set to uplifting music, this meditation offers space to reset, recharge, and feel good from the inside out.

Perfect for mornings, mid-day pauses, or anytime you need to come back to yourself.

Transcript

Hey,

Welcome in.

This is a moment for you.

A chance to come back to your body one breath at a time.

We're going to practice three-part breathing also called Deagra Pranayama.

It's a simple but powerful way to reset your nervous system and feel more grounded.

You'll breathe in three zones.

Your belly,

Your ribs,

And your chest.

Like a slow wave rising and falling.

Let's try together.

I invite you to bring one hand to your belly,

The other to your chest.

And let's begin.

Inhale into your belly.

Let it rise gently.

Inhale into your ribs and feel them expand.

And one more inhale into your chest.

Let it lift.

Pause at the top.

Now exhale from the chest,

The ribs,

The belly.

Good job.

Let's do it again.

Inhale.

From your belly.

Inhale a little bit more filling up your ribs.

Now bring it up all the way to your chest.

Pause.

Now exhale.

Chest.

Ribs.

Belly.

And again.

Inhaling.

Filling up your belly.

Inhale a little bit more up to your ribs.

And now bring it all the way to your chest.

And pause.

Now exhale from your chest.

Now bring it up all the way to your chest.

Ribs.

And belly.

And just notice how that feels.

You're doing a good job.

Now let's take a moment to have some fun.

So now we're going to breathe with the beat.

And at any point,

If you get lost,

Just meet us back at the top.

All right,

So just start to catch the beat.

Notice how the beat feels.

You can move during this part of our practice.

Or you can continue sitting still.

Let's see what you notice.

And this time when we exhale,

We're just going to exhale out.

We're not going to break our exhales up in three parts.

We're just going to let it all out.

Inhale.

Inhale some more to the ribs.

Inhale to chest.

And hold.

Exhale.

Let it all go.

Inhale belly.

Inhale chest.

And pause.

And let it out.

Let it go.

You're doing a good job.

Shake it off.

We'll do two more rounds.

Inhale belly.

Now bring it all the way up to the chest.

And hold.

Now let your breath return to its natural flow.

You did a good job.

Let yourself settle.

And let's close with a few affirmations.

You can repeat them out loud.

Or just let them settle into your body like truth.

I am allowed to slow down.

I am grounded,

Present,

And safe.

My breath brings me back home.

I deserve to feel good in my body.

Peace lives within me.

Take one more breath.

Fill up your belly,

Your ribs,

Your chest.

And sigh it out.

You just gave your nervous system the gift of presence.

Let that goodness move with you throughout the rest of your day.

Have a beautiful day.