Breath Awareness: Three Part Breath

In this short meditation, we will be coming into a three-part breath (dirga pranayama). This breathwork can quickly bring us back to our bodies when our mind is active. This practice can be done anywhere — either seated or lying down.

Transcript

My name is Jillian Buckley.

Today we're going to focus on our breath.

Find a comfortable position,

Either sitting or lying down.

Place a hand on your belly and a hand on your heart.

Feel the rise and the fall of your belly.

Feel the rise and the fall of your chest.

Continue with your natural breath.

Focus the expansion of the belly as you breathe in.

And then feel it soften as you breathe out.

Feel the ribs spread as you breathe in.

And then come closer together as you breathe out.

Inhale.

Exhale.

On your next inhale,

Feel the belly fill,

The ribs expand,

And then the chest lifts,

Breath ending just below the throat.

As you exhale,

Notice the breath leave the chest,

The ribs contract,

The belly sink.

Breathe in,

Belly,

Ribs,

Chest.

Breathe out,

Chest,

Ribs,

Belly.

Continue breathing in and out,

Thinking to yourself,

Belly,

Ribs,

Chest,

And then chest,

Ribs,

Belly.

Now on your next breath in,

Breathe into the three parts of your body and then hold your breath at the top.

Hold one,

Two,

And release.

Continue with this breathing pattern,

Filling up the lungs,

Holding at the top for two,

And then releasing.

Focus only on the breath.

If your mind is wandering,

Think the words inhale,

Hold,

Exhale.

On your next exhale,

Return to your regular breath.

Notice how your body is feeling.

Notice the quality of your breath.

Exhale ease.

Remember to make small movements and when you're ready,

Open your eyes.