Grounding Breath Practice For Your Nervous System

14:03

14:03

Grounding Breath Practice For Your Nervous System

by Rakshita Raman

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

5

This practice is focused on utilising an ancient pranayama technique known as Dirgha Pranayama or 3-part breath to regulate and ground our nervous system. It's a gentle breath practice and can be done by anyone (please avoid if you have severe heart problems or very high BP) The Benefits of this 3-Part Journey: Physical: Optimises lung capacity and lowers cortisol levels almost instantly. Mental: Enhances cognitive clarity and concentration by boosting blood flow to the brain. Emotional: De-escalates anxiety by signaling to the nervous system that you are safe in the present moment. Spiritual: Deepens your sense of embodiment, bridging the gap between your physical self and your soul’s intuitive guidance.

Pranayama Breathwork Nervous System Self Care Relaxation Breath Awareness Pause Technique Anxiety Relief Cognitive Clarity Embodiment Dhirga Pranayama Three Part Breath Belly Breathing Rib Breathing Chest Breathing Nervous System Grounding Self Care Rituals Body Relaxation

Meet your Teacher

Sydney NSW, Australia

Meet your Teacher

Sydney NSW, Australia

Transcript

Welcome beloved souls. I'm Rakshita and today I will be guiding you through an extremely grounding pranayama technique. It's called Dhirga Pranayama or three-part breath. We will be consciously inhaling into our belly, Ribs and chest, Inhaling in three parts and exhaling in three parts as well. Exhaling through the chest first, The ribs second and the belly third. During our three-part exhale, We first exhale one third of the air, Pause for a second, Exhale one third of the air again, Pause for a second and exhale the rest. Repeating myself once again, Inhaling in three parts, Filling up the belly first, Ribs second and chest third. The inhale is more like a gentle wave as you fill your lungs up and the exhale is more defined. We exhale in three parts through the chest first, Pause for a second, Ribs second, Pause for a second and belly third and release it all in the last exhale. Through this practice, We aren't just breathing, We are reclaiming our space through using all parts of our lungs, Through our inhale and our exhale and grounding our nervous system. All right, So let's begin by finding a quiet space where you will not be disturbed for the next 10 or 15 minutes. Make this your self-care ritual, A ritual for your nervous system to return to a state of rest. You can do this practice at any point in your day when you feel you need it. Before we get started, Take any stretches, Wiggles or shakes that you may need to let go of surface tension before you come into some moments of focus and stillness through your breath practice. When you feel ready, Gently find a comfortable seat or lie down with your spine straight and begin to close your eyes. Drop into your body, Start to bring your focus to your breath and observe how you feel. What thoughts are running through your mind right now? What emotions are most present? Just making an observation, Making a mental note of how you're feeling before the practice. I'm going to explain the technique once again. You'll be breathing through your nose for the entire practice. We're going to inhale into the belly first, Then the ribs and then the chest and exhale from the chest first, Then the ribs, Then the belly. And during our exhale, Our first exhale, We exhale one third of the air, Pause for a second, Exhale one third of the air, Pause for a second and then exhale the rest. So we're exhaling in three parts as well. Don't worry if you don't get it right on the first go, We'll be doing a few rounds of these and by the second or third time we're doing it, You and your body and your breath will understand the flow better. I will be guiding you through it all along as well. Let's start by first relaxing our forehead, Relaxing your jaw, Relaxing your shoulders, Relaxing your hips, Your knees and your feet. Bringing your complete awareness and focus to this present moment. Letting any lingering thoughts start to fade away. Any sounds around you start to fade away. As you bring your focus to your breath, Noticing how the belly rises with every inhale and how the belly falls with every exhale. We're going to get started with the practice in three, Two and one. Take a slow gentle inhale, Belly, Ribs, Chest, Fill up the lungs and then exhale the rest. And now exhale, Pause, Exhale, Pause, Exhale the rest. And again, Slow gentle inhale, Belly, Ribs, Chest, Fill up the lungs all the way to the top. Exhale through the chest first, Pause, Exhale through the ribs next, Pause and then exhale the rest. And again, A slow gentle inhale, Fill them up all the way to the top. Exhale, One third, Pause, Exhale, One third, Pause, Exhale the rest. And again, Slow gentle inhale all the way to the top. Exhale, One third, Pause, Exhale, One third, Pause, Exhale the rest. Last two, Inhale all the way to the top, A slow gentle one. Exhale, One third, Pause, Exhale, One third, Pause, Exhale the rest. Last one on this round. Inhale all the way to the top. Exhale, One third, Pause, Exhale, One third, Pause, Exhale the rest. Return to your normal nasal breathing for a few seconds. That was one round. Maybe in the beginning it was a little shaky but the second practice now you know what's coming, You know the technique, You know the counts. We're going to get started with our second round in three, Two, And one. Slow gentle inhale, Belly, Ribs, Chest. Exhale, One third, Pause, Exhale, One third, Pause, Exhale the rest. Inhale all the way to the top. Exhale, One third, Pause, Exhale, One third, Pause, Exhale the rest. Inhale, Exhale, One third, Pause, Exhale, One third, Pause, Exhale the rest. Inhale, Exhale, Pause, Exhale, Pause, Exhale. Last one. Inhale to the top. Exhale, Pause, Exhale, Pause, And exhale. Return to your normal nasal breath for a few seconds. We have one more round left. Okay, We're going to get started with our final round of this breath practice. In three, In two, And one. A slow gentle inhale all the way to the top. Exhale, One third, Pause, Exhale, One third, Pause, Exhale, And inhale. Exhale, Pause, Exhale, Pause, Exhale, And inhale. Exhale, Pause, Exhale, Pause, Exhale, And inhale. Exhale, Pause, Exhale, Pause, Exhale. Last two. Inhale, Exhale, Pause, Exhale, Pause, Exhale. Last one. Inhale, Exhale, Pause, Exhale, Pause, Exhale. Return to your natural breath rhythm. Breathing through your nose and noticing how you feel, How your body feels, How your breath feels. How your nervous system feels. The pause after a practice is the most important so we can observe what the practice has shifted or moved or not. Taking a few moments for yourself to observe how you feel, How your body feels. And when you're ready, Gently starting to bring your awareness back into your room, In your space, To the sounds around you. Wiggling your fingers and toes, Stretching your arms up over your head, And gently fluttering your eyes open again. Thank you.