THREE-PART BREATH

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This breathing technique is great for strengthening the respiratory system and for regulating the nervous system. It increases oxygen properly and helps to manage states of heightened anxiety. As you practice this, envision a wave coming onto a beach as it rises and falls, as it lifts and retreats.

  1. Sit in a comfortable position, cross-legged preferred but not mandated.

  2. Sit in a quiet space.

  3. Close your eyes and focus your inner vision on your heart area.

  4. Begin to slowly take a deep breath in and draw your attention to your abdominal area where the diaphragm resides. This should be the first area that lifts as you take your breath. The abdomen will inflate.

  5. As the breath continues to expand, it now makes its way into the midchest area of the body where the sternum is located.

  6. As the breath continues from here, it will rise into the upper chest where the clavicles reside.

  7. You can take a natural pause here.

  8. Then slowly release the breath, beginning from the lower chest/abdominal/diaphragm area. Next, the mid-chest, and then finally the upper chest.

  9. Repeat this slowly, with control and rhythmically. A minimum of 5 minutes. (Set a timer so you don’t need to keep track of time if you are attached to time.)

There is an option to “count by numbers” where the lower breath goes up to 4, then the mid breath goes up to 8, and the third part of the breath goes to 12. For example, 1..2..3..4/5..6..7..8/9..10..11..12. You can also reverse the numbers in your mind on the exhale.

This pranayam practice also has the ability to transition you into states of meditation the longer you sit with it. Try it and let me know what you think!

DISCLAIMER: Check with your primary healthcare provider first if you suffer from any cardiovascular/respiratory/chronic conditions. Check with your primary healthcare provider if you plan on making any changes to your health and wellness routine.