Breathwork

Yogic Breathing

Dirga Pranayama

Breathe into the belly, ribs, and chest in a smooth three-part breath.

Benefits: Supports breath awareness, nervous system balance, and steady mental focus. Particularly helpful for feeling centered.
Props: Cushion, blanket, or chair optional.
Hold Time: 2 to 5 minutes
Cautions and Contraindications: Stop if you feel dizzy, strained, or short of breath. Practice gently and return to natural breathing if discomfort arises.
Entering Yogic Breathing: Sit upright or lie down comfortably. Place one hand on the belly and one hand on the ribs if helpful. Inhale first into the belly, then the ribs, then the upper chest in one continuous breath. Stay with an easy rhythm and stop before the breath feels forced.
Exiting Yogic Breathing: Let the breath return to its natural pace. Release any hand placement and sit or rest quietly for a moment. Pause for a moment and notice how the breath feels before moving on.