3-Part Yoga Breath

3-Part Yoga Breath (Dirga Pranayama) – I can’t say enough about the healing aspects of focusing on the breath. Slowing the rhythm of the breath sends a message to our body that all is well, and it’s the best way I know to calm the mind and nervous system.

Benefits: Focusing on the breath – noticing inhales and exhales – directs our attention inward. Breathing practices reduce stress by soothing the nervous system and activating our ‘rest and digest’ response. These practices boost the immune system; improve circulation, digestion, mental focus and stamina; stretch the lung tissue; strengthen the diaphragm; and release muscle tension in the body.

How to: Sit tall (or recline) in a comfortable position. Bring one hand to the belly and one to the heart. Close your eyes and start to follow the breath. Notice the inhale, notice the exhale, and then bring your awareness to where the breath goes when it’s drawn into the body. Can you feel movement beneath your hands as you breathe? Begin to draw the breath deeper into the body so that you feel the hand on your belly rise and fall.

The “3 parts” of this practice refers to the visualization of how the lungs are filled – first in the belly, then the ribs, and finally the chest. Inhale and notice your lungs filling from the bottom to the top. Hold the breath in for a second or two, then exhale from the top down – emptying the chest, ribs, and finally the belly. Hold the breath out for a second or two, then inhale from the bottom up. Repeat this flow for several minutes – filling the lungs from the bottom up, and emptying from the top down. Ahhh!

Mantra: “Deep breathing is my saving grace.”