Three-Part Dirgha Breathing For Balance And Restoration

This short guided meditation takes you through the journey of three parts, Dirgha pranayama. This breath helps to stabilize, harmonize, and restore balance in the nervous system and can be practiced day or night as needed.

Transcript

Hello my friends and listeners. Today's meditation is going to be yogic breathing or a particular pranayama technique in our yogic studies. So I ask that you please either lie down or find a seated position. Regardless of the position, Allow your sits bones to root. We're going to bring the right hand onto the low belly and the left hand onto the heart space, Allowing your shoulders to soften and your elbows to drape the sides of your body. Your spine is long, Your chin untucked. This yogic pattern of breath is called dhirga breath or three-part breathing, A wonderful technique to help nourish, Stabilize and harmonize the systems of the body, The nervous system and the breath body. I want you to first imagine the ocean. You're at the ocean and you notice the waves. So the waves, Regardless of the tide, They roll in gently and they roll out just as gently. Now this will be your breath, A wave-like motion sweeping the body from belly to chest to throat. Begin to inhale, Filling your low belly and then see if that breath can travel up into the chest, Maybe up into the throat. As you exhale, Release your low belly first, It deflates. Release your chest, Release the throat. Again, Inhale low belly, Chest, Throat. Exhale low belly, Chest, Throat. Slow and controlled like a wave. Inhale, Exhale. Inhale, Exhale. Continue here. Stable, Controlled breath, Steadiness and ease. As you inhale, You expand belly, Chest, Throat. As you exhale, You contract belly, Chest, Throat. A few more rounds. Take one more round, Please. When you've completed your exhale, Feel free to release your hands down to your sides or in your lap and find a natural pace of breath. Noticing any changes in the body, In the mind, Maybe a more steady pace of breath. Now your Dhirga breath can be practiced morning or night. It can even be practiced every day for anywhere from two to five minutes would be ideal early in the morning. I encourage you to come back to this breath in times of stress, Of worry, Or elevated emotions to help regulate the nervous system, To calm the mind. I thank you for joining me today and I hope you have a beautiful day. Namaste.