Three-Part Breath also known as Dirga Pranayama is a well-known yoga breathing exercise which is great for every beginner. It’s considered to be one of the most calming, grounding breathing exercises you can do, and it is very easy.
How Do You Do It?
Firstly, lie down onto your back, and close your eyes, while relaxing your face and body. You can either bend your knees or keep your legs outstretched. It’s up to you, so choose the position which is the most comfortable.
Then, begin to breathe deeply. Inhale and exhale through your nose. When inhaling, it’s important to fill your belly up with your breath, while on each exhale, expel all the air out from the belly through your nose.
Repeat the process five times.
When you fill your belly with air, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart. When exhaling, let go of the air from your ribs first, and then the rest of the air from your belly. Again, repeat the breaths five times.
For the third part, repeat the second part of the breathing exercise, letting in just a little more air to fill the upper chest, all the way to the collarbone. When exhaling, let go of the air from your chest, then from your ribs, and lastly, from your belly.
Repeat it for 10 breaths.
