Let’s F! All That and take a few minutes for mindful breathing!
This mindful breathing technique is a great way to begin challenging your ability to control your breath. Dirga Pranayama, or Three-Part Breath, forces your attention to the different spaces of breathing in your chest. It is great for keeping your attention on the breath and building a stronger breathing technique into your everyday life.
Other benefits include:
- Better respiratory health
- Calming the body and mind
- Improved concentration and focus
As with all mindful breathing techniques, it should be practiced on an empty stomach. The word Dirga is Sanskrit meaning deep, complete, and slow (Jakhmola, 2023), and should be practiced as such. It is arguably the best way to center your body and mind.
To practice, I like to imagine my torso is a cup separated in three parts:
- First position is low belly (above belly button)
- Second is low chest (lower half of rib cage)
- Third is low throat (top of sternum)
Using continuous breaths, inhale through your nose filling your low belly, then your low chest, and finally, your low throat.
Exhale with a continuous breath emptying your low throat first, then your low chest, and ending with your low belly.
Continue inhaling and exhaling as described above for your allotted time of mindful breathing practice.
For further reading and information about Dirga Pranayama, or Three-Part Breathing:
Disclaimer: This content is intended for educational purposes only. It is not a substitute for mental health or medical treatment. It is important for those with clinical and medical diagnoses to receive the appropriate treatment from trusted and trained practitioners.