This great is great when you are having a million thoughts in your head and you are finding it difficult to concentrate. It helps bring you into the present. So if you’ve had a tough conversation with someone or are anxious or stressed, this breath will help to calm your nervous system. After a few minutes, you will find yourself able to focus a little easier on the task at hand or ready to tackle the next thing in your day.
Three-part breath is also referred to as complete yogic breath or in Sanskrit, Dirgha Pranayama. Much like the Alternate Nostril breathing technique, this technique helps reduce chitta vrittis. Practicing three-part breath can generate pratyahara or a drawing within yourself. You might feel that you can tune out the world during this breathing exercise. For those interested in Ayurveda, this breath practice is considered tridoshic. While it can be used to balance all the doshas, it is especially helpful for Vata balancing.
Precautions and Contraindications
Don’t practice this breathing technique if you have had a recent surgery or trauma to your torso. If at any time you find your breath labored, please stop this technique and return to your natural breath.
How to Practice Dirgha Pranayama
- Start with your posture. Sit nice and tall on the floor or in a chair with a long spine. Relax your shoulder blades down your back. Relax your abdomen.
- Before you begin take a few centering breaths. Breathe mindfully, deeply, and slowly through your nose. Exhale slowly and
- Keep your lips sealed and your jaw relaxed.
- Breathe in through both nostrils. Concentrate first on your belly expanding, then your ribs expanding, and last expanding through your collar bones and upper chest.
- Breathe out of both nostrils smoothly. As you do soften your collar bones first, hug your ribs in second, and last softly draw your navel toward your spine.
- Allow your breath to be deep, smooth, and expansive. Keep your breath controlled, but not forced.
- Repeat for 3-5 rounds (breath cycles).
- When you are ready release the technique and release your hands to your knees or your lap and return to your natural breath.
- Repeat one or two more rounds to keep you centered and feeling warm.
- Sit in stillness for a minute or two and notice how your body feels and how your mind feels.
