Beginner Bites Series - 5 Minute 3 Part Deep Breath

My beginner bites series, are perfect for those new to meditation, to try bite size different styles and techniques or for anyone that just has 5 minutes to take a quick break. This beginner bite is 3 Part Deep Breath (Dirgha Pranayama) Yogic Breathing Meditation. We focus on three touch points of the breath in our body to find a little calm and bring us back into the present moment throught the body and breath. I hope you enjoy this nibble.

Transcript

Hi,

I'm Shell,

Thank you for joining me.

This short meditation is part of my Beginner Bites series,

Perfect for those exploring new techniques when you're starting out or when you just have five minutes and need to reset.

Today we're going to be doing Dogapranayama or three-part deep breath.

And it's a breathing technique to help you find a little calm,

Dialing down our sympathetic nervous system and dialing into our parasympathetic nervous system.

So let's begin.

Finding a comfortable seat or laying down is okay if that's more comfortable for you.

So getting nice and comfortable,

We'll ground down through our sitting bones,

If you are sitting.

Grow tall through the spine and the crown of the head reaching up towards the sky.

And just a little tuck of the chin so the back of the neck is nice and long.

And then relax the shoulders.

And if it feels okay,

Closing down the eyes or just a soft gaze forward and down.

Just come to notice the breath now.

Observing it coming in and out through the nose.

Now technique today,

Three-part deep breath.

We're going to draw the breath in and fill up from the bottom to the top.

And then we'll empty out from top to bottom.

I'd like you to imagine a glass of liquid as if we're pouring our breath in,

Filling up the bottom to the top.

And then we're tipping the breath out from the top to the bottom.

So as you take your next breath in through the nose,

We'll start to fill up into the belly,

Then into the lower ribs,

And finally into your upper chest.

And then as you breathe out,

Breathe out from the upper chest,

Lower ribs,

And then the belly.

Inhale,

Belly.

Lips,

Chest.

Exhale,

Chest.

Ribs.

Belly.

Now start to find your own rhythm with this.

Those three touch points of the breath,

Aiming the inhale and the exhale around the same length,

Filling up from bottom to top,

Emptying out from top to bottom.

If you notice the mind wandering,

Maybe even using the touch points of the breath to anchor your awareness.

You could bring your hands and use the sense of touch as you place one palm on the ribs and move the other up and down with the rhythmic sequence,

Gently guiding the mind back to rest in the breath at these three touch points.

Continue on your own from bottom to top,

Top to bottom.

Just complete three more rounds,

Bottom to top,

Top to bottom.

If you have your hands resting on the torso,

Gently release them now and we slowly return the breath to a gentle and natural rhythm,

Letting go of any influence on the breath now.

We'll come back into our space by gently opening our eyes,

Perhaps drawing the palms of your hands together at your heart space.

Namaste.

Reviews

Loved this beeathwork and your guidance. I’m not a newbie but needed a short breathing exercise for my mid night anxiety and I loved this one.Thank you!

Wonderful breathwork♥️ namaste🙏

I needed this, just for that practice of breathing from bottome to top, and from top to bottom. It was a very nice practice and I will continue to use this, as much as I can.

Short but sweet! Good for quick relaxation, find peace, anytime.

I have lung issues, and this helps flush out my lungs better. Thank you!

Nanaste Michelle. Such precision guidance to guide . Amazing

Thank you for bringing light to my day as I am learning to be more flexible with the flow of life. Namaste 🙏🏻✨💙