Dirga Pranayama

The Dirga Pranayama may be a mouthful to say, but it can make all of the difference in the world. This is a three-part breathing exercise, which can be done anytime you’re feeling stressed or confused. This breathing technique can help you focus and relax. Follow the steps below:

1. Lie on your back and begin inhaling so that the breath fills your belly up like a balloon.
2. Breathe out this breath through your nose and allow your navel to press toward your spine.
3. Repeat this breathing for five breaths.
4. On the next inhale, fill up your belly then inhale a little bit more so that your rib cage expands. When you exhale, let your rib cage release first then your belly.
5. Repeat this breathing for five breaths.
6. On the next inhale, fill up your belly and rib cage then inhale a little more air so that your chest and collar bone rises. When you exhale, release the air from your chest so it sinks back down then your ribs and belly.
7. Repeat this breathing for five breaths…you are now practicing three-part breathing.