Breathwork Bundle (150 pages)

THREE-PART BREATH

The three-part breath, or Dirga Pranayama, involves breathing deeply into the abdomen, rib cage, and upper chest. This practice can help to increase breath awareness and promote mindfulness and relaxa tion. Sit comfortably with your spine straight and shoulders relaxed, or lie down if preferred. Close your eyes and take a few deep breaths to settle in. Place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, first filling your abdomen with air. Feel your abdomen rise under your hand. Continue to inhale, filling your rib cage with air. Feel your ribs expand. Finally, inhale fully into your up per chest, feeling your chest rise. Exhale slowly and completely through your mouth, releasing the air from your chest first, then your rib cage, and finally your abdomen. Feel your abdomen fall under your hand. Continue this three-part breath for 5 to 10 minutes, focusing on the sensation of the breath moving through your body. This practice can help to increase breath awareness and promote a deep sense of mindfulness and relaxation.