Three-Part Breath

Just to be clear, I am not a professional and I do not have my certification to teach yoga (YET). However I have practiced in a studio and self-taught yoga. When I lived in Colorado I took college classes on the practice of yoga. And just like any obsessor, I've

done my fair share of reading. So needless to say, I love the practice. It has changed my life, made me more aware, and brought me to my now.

I want to break down a beginner principal for you, the Three-Part Breath. Although this is one of the very first techniques you will learn in class, it is a foundation that begins to get quickly buried by the excitement of inversions and poses.

The Three-Part Breath, otherwise known as Dirga Swasam Pranayama, is the practice of breathing throughout your yoga practice, filling the lunges so completely you feel your ribs, stomach, and upper chest expand. Both the breath in and the breath out should be done strictly through the nose NOT through the mouth. This act of breathing in should be done in three counts so when you reach 3 you are unable to physically take in anymore air 1...2...3... As you begin the inward breath you should feel it begin to expand low in your stomach, and continue up until your lunges are full at the top of your chest. Once at the top of your breath, you can then begin releasing the air. In a reverse motion, drawn the air out of your chest and down, slowly collapse the rib cage, and almost feel your abs squeeze as you force any additional air out. This act of releasing the air should be in a three-count as well so that when you reach 3 you are unable to physically push anymore air out 1...2...3... Hence the name, Three-Part Breath, signifying the abdomen, diaphragm, and the chest. Do not forget to be breathing through the nostril solely as you practice this.

So now that we all know how to perform a Three-Part Breath give it a try!

I think you will be surprised to see it is harder then it seems if you are practicing it with the counts and the correct conscious effort. You see, the practice of deep breathing, expanding your abdominals, and working those muscles actually takes practice. It is so much more then just breathing in for three seconds and then breathing out for three seconds. And if you see it this way, you will reek the benefits.

So what type of benefits are we talking about?

- This type of breathing will increase the amount of oxygen in your blood, this can lead to stimulated blood flow which in turn provides better nourishment for your brain and muscles. All the additional blood stimulation can help decrease muscle pain and relieve soreness.

- Three-Part Breathing can help relieve stress through activating the parasympathetic nervous system. In turn when we breath deeply we are allowing our physical and mental body to relax.

- As our internal systems becomes more stimulated through the increased amount of oxygen, we begin to naturally detox our body in a more sufficient manner.

- We can increase our lunge capacity through this type of breathing practice. By focusing on filling the diaphragm with air and exhaling fully we are actually exercising our body internally. That is why it may be hard to perform this breath to its fullest extent before spending the time practicing.

- Three-Part Breathing can improve your concentration through increase oxygen levels and also the mind-body connection you make when you focus on our breath.

And to think, all you have to do it breathe. My favorite benefit above them all, is the grounding connection you can make between you and your breath. My practice for yoga began when I started weight lifting in college. I realized I was s t r o n g but not smart. I could lift heavy and develop muscle but my body could not preform because it was stiff, sore, inflexible, and I became more prone to injury. To me, yoga started off as stretching to some soft, inspiring music. But then it quickly all changed; My teacher at the time always ended class with an excerpt from the heart. It was about the things we will open our eyes too, walk out the doors too, the things weighing on us once we leave the room and continue to our cars and individual lives. It was always so pure, raw, and unjudging. Yoga never told me I could not have worries or struggles or fears, however it told me at that time, at that moment, allow them to leave so that you could feel yourself breath. At times yoga even told me to own my struggles, have power over them by not allowing them to consume all of my moments. With that I found this nurturing connection between myself and my breath. Finding your breath is a power among many and that is why the practice of Three-Part Breathing is just so damn important. And as you practice, please remember, you are going to fail. I do it all the time, I lose my breath, I get angry at situations, I cry when I feel pain. I am not telling you to not feel. I am telling you to not let the weight, what ever it may be, drown you. After the initial reaction, whether it is an hour, a day, a week, breath and let go. After the best day of your life, breath and let go. After another average Wednesday, breath and let go. After taking your dog out to the bathroom, breath and let go. 

I would love to hear what types of changes the power of breathe can or has made in your lives, leave me a comment. And thank you as always, my sweet souls, for reading.