5-Minute Morning Grounding Breath Meditation | 3 Part Breath

Start the day grounded and present with this 5-minute morning meditation using the three-part breath (dirga pranayama) a foundational breathing technique that guides you to breathe fully into the belly, ribs, and chest. This short practice calms a busy or anxious mind and gently anchors the nervous system before the day begins.

Accessible for beginners and useful for experienced practitioners, this grounding breath meditation offers a simple way to build a consistent morning practice, even on the busiest days, easing morning anxiety, supporting focus and clarity, and creating a steady foundation for whatever the day brings.

Music, words and composition by Nia O.

Transcript

Hey, Welcome to this morning grounding breath practice. A three-part breath. Is a breath in through the nose, Filling up the belly. And then into the chest, And a deep exhale out of the nose. So into the belly, Up into the chest, And out the nose. In between rounds, We'll do some breath holds, Blending it all together, Helping our lung capacity and also allowing our minds to settle a little bit. So when you're ready, Let's find an upright or lying down posture. Dropping into the shoulders and beginning in 3, 2, 1 and in, Up. Belly, Chest, Exhale. Hmm? Belly, Chest, Exhale. So softening into the muscles of the body. Continuing on with this breath. Allowing your body to ease into this moment arriving where your breath is. Two more. Last round here and letting this go. Taking a deep breath in. And a deeper breath out. Holding at the bottom on an empty belly. Soften into the muscles of the jaw, Underneath the eyes, Holding here for a few more moments. And a deep breath in and out. 5. . . 4. . . 3. . . 2. . . 1. . . Enjoying this breath in and enjoying this breath out. Knowing that as you breathe, You're creating this spaciousness for your morning, For your day, For the people around you. First, Giving yourself the gift of breath, The gift of dedicated practice. A few more breaths here. Noticing where you feel the breath. Last two rounds in, Up, And out. Last one here. And letting this go now Together, Taking a deep breath in. And the cleansing breath out. At the bottom we hold the belly on empty. Allowing the jaw to soften, The back of the neck to relax. Eyebrows to unfurl. Noticing this feeling. Letting it go in 3, 2, 1. Deep breath in. Deep breath out. Allowing the breath to return to a natural pace. Opening the eyes and noticing how you're feeling. Thanks so much for practicing today. Take good care.

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Calming morning meditation 🙏