Breathwork Bundle (150 pages)

DIRGA PRANAYAMA

The 3-part breath, or Dirga Pranayama, is a comprehensive breath ing technique that utilizes the full capacity of the lungs. This method is excellent for grounding and increasing awareness of your breath and body. Begin by sitting comfortably with your spine straight or lying down in a relaxed position. Close your eyes and take a few moments to settle into your breath, observing its natural rhythm. Place one hand on your belly and the other on your chest to help guide your awareness. Start by inhaling deeply into your lower abdomen, feeling your belly rise and expand. Continue the inhalation into your rib cage, allowing your ribs to widen. Finally, draw the breath all the way up into your up per chest, feeling your collarbones lift. Hold the breath for a brief mo ment. Exhale slowly and completely, starting from your upper chest, then your rib cage, and finally releasing from your lower abdomen, feeling your belly fall. Continue this wave-like pattern of breathing for 5 to 10 minutes. Focus on the fluidity and depth of your breath, noticing how each part of your torso participates in the process. This full, deep breathing can help to oxygenate your body and calm your mind.