3 Part Breath

Dirgha or 3 part breath is a breathing exercise that you can do in any setting and time to feel centered. It’s calming and restorative.

Imagine the mid body as a container divided into 3 sections: naval, rib cage, and heart center up through the collar bones.  Even though divided into 3 sections, the breath you take in and release will be one continuous action of inhale with a pause followed by one continuous exhale.  The breath  stays steady while the mind does the visual work to guide the breath deep into the physical body with quiet awareness. Controlling the inhalation and exhalation in this way will work to create a gentle focus and ease.

Guided Script:

Breathe deep into the naval and lower back behind the naval center.  Continue filling with air into the ribcage and intercostal muscles of the back.  Let the breath fill your heart center and lift into the collar bones while your shoulders stay at ease and relaxed.  Pause for a moment.  Release the breath gently and slowly from the naval area first, on a slow steady stream.  Release from the ribcage slowly and gently. Let the breath release from the chest, upper back and collar bones.

Repeat as desired.