I probably don’t need to tell you this but: breathing is an essential part of life. Seriously though, breathing is something we do all day long, without even thinking about it. But did you know that the way we breathe can have a profound impact on our physical and mental health? In this blog post we’ll take a look at 3 Part Breath and how it can be a powerful tool for encouraging relaxation and developing focus.
Pranayama is an ancient yogic word which roughly translates to the practice of breath control. At its core it defines a way (or ways) to consciously regulate our breath in order to improve our health and well-being. There are many different types of pranayama, but one of the most popular is 3 part breath, also known as Dirga Pranayama.
3 part breath is a simple yet powerful pranayama that can help to relax the mind and body, reduce stress, and improve focus. It is also a great way to connect with the present moment and become more aware of your breath. Sound good? Well, if you’d like to jump right in and give it a try I’ve got great news for you! We have plenty of videos in our On Demand Video library which will guide you through a yoga practice featuring 3 Part Breath. Try our Hatha Flow & Three Part Breath video for a great example! If you’d like to learn more about this practice in depth, read on…
How to Do 3 Part Breath:
Prepare:
- Find a comfortable position, either lay or sit down.
- Close your eyes and allow yourself to settle.
- Bring one hand to your belly and the other to your heart centre.
- Take a deep breath in and sigh it out, empty your lungs completely.
The Technique:
- Inhale and fill the belly up with air.
- When the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart.
- Take a final sip of air and allow your upper chest and throat to fill.
- Pause.
- On your exhale, breathe in reverse. Exhale from the throat/ upper chest, down to the ribcage and finally your belly. As the breath leaves the belly draw the naval back.
- Pause.
- Repeat this pattern for a round of 5 to 10 breaths.Â
Benefits of 3 Part Breath
You might find you feel a bit different after practicing any pranayama and that might get you asking why? In actual fact, 3 part breath has many benefits for both physical and mental health. The effects will of course be different for your unique body and mind, so you’ll want to pay close attention to your sensations (which is kind of the whole point of mindfulness isn’t it? but that’s probably a topic for another blog post).
However, as a general rule some of the benefits of regularly practicing pranayama such as 3 part breath can include:
- Relaxation and stress relief
- Improved focus and concentration
- Reduced anxiety and depression
- Increased energy levels
- Improved sleep quality
- Enhanced immune function
- Reduced blood pressure
- Improved cardiovascular health
How to Practice 3 Part Breath Regularly
You’ll likely have noticed that I stated the benefits of regularly practicing 3 part breath. As with most yogic practices, the best way to practice 3 part breath regularly is to make it a part of your regular routine. You can practice it in the morning, afternoon, or evening, whichever time works best for you. The important part is to try to maintain consistency as much as possible. As with starting any routine, pay attention and be compassionate with yourself. You may need to take a day off or adjust the time that you practice and that’s ok. It’s meant to be relaxing, not stressful!
Also, if you are new to pranayama, it is a good idea to start with a few breaths at a time and gradually increase the number of breaths as you become more comfortable.
You can even practice 3 part breath in combination with other yoga poses. Practicing pranayama in conjunction with asana (poses) is a great way to enhance the benefits of both practices.
3 part breath is a simple yet powerful pranayama that can have a profound impact on your physical and mental health. It is a great way to relax, reduce stress, improve focus, and connect with the present moment.
If you are looking for a way to improve your health and well-being, I encourage you to give 3 part breath a try. You may be surprised at how much it can benefit you.
I hope this blog post has helped you learn more about 3 part breath and its benefits. If you have any questions, please feel free to ask me.