Expanding Our Breath - 3 Part Breathing

Explore the 3-part breathing technique (Dirga Pranayama) through this short guided meditation and breathing practice. Expand your mind, through expanding the breath. A great practice for increasing your lung capacity + oxygen in your bloodstream for increased focus, concentration, and physical performance as well as decreasing stress and anxiety.

Transcript

Hi there,

Riona.

Welcome back to our channel.

So today we're going to use another breathing technique called the three-part breath.

So once you are ready to start the practice,

Again as always this can be practiced whenever and wherever you find yourself standing,

Sitting,

Lying down,

Eyes open,

Eyes closed.

The idea is that it is the most accessible to you at any time of your day.

So starting in your position,

Either closing or open the eyes,

We're going to bring one hand to the heart and one hand to the belly.

So just start with three intentional breaths just to find your breath.

So just notice how your breath is moving in and out of the body and how the chest and the belly is gently rising and gently falling.

So with your next inhale,

We're going to allow the chest to rise,

The lower part of the lungs moving down to the belly.

Feel it inflate.

Hold there for a moment.

Then exhale,

Belly falls down,

Lower part of the lungs fall down and then the upper chest and the collarbones gently fall down.

Inhale,

Collarbones,

Chest,

Lower part of the lungs,

Belly rise.

Exhale,

Belly,

Lower part of lungs,

Chest,

Collarbones.

Inhale,

Rising the collarbones,

Chest,

Lower part of lungs,

Belly.

Exhale,

Belly,

Chest,

Collarbones.

And you can complete this technique by just doing a few rounds.

Five to ten rounds would be ideal but just doing this a few times already regulates your whole system.

So we compartmentalize the breath in order to focus our attention on each part.

So it just draws ourselves away from our thoughts and by bringing us into this present conscious breath,

It draws us into present moment and then when you are done,

You can simply just continue with your day and come back to this practice whenever you need it.