Three-Part Breath (Dirga Pranayama) For Calm & Presence

Hello,

Fellow breathers,

And welcome to another guided breathwork meditation brought to you by Transcend Healing and Breathwork.

My name is Dean Gramp and I will be your guide for this instructional audio.

Today we will be practicing Dhirgha Pranayama or three-part breath.

The benefits of this breath as it deepens your breathing capacity,

Calms your nervous system,

Enhances oxygen flow,

And promotes relaxation and emotional balance.

We will first be placing one hand on your belly,

Taking a deep breath in through your nose,

Feeling your belly expand.

Pause at the top and slowly exhale through your mouth.

Next place your hands on the side of your ribcage,

Taking a deep breath in,

Feeling those ribcage expand,

Pause,

And slowly exhale through your nose.

And lastly,

We will place our hand high on our clavicles,

Take a deep breath in through your nose,

High in the top of your chest,

Hold for a brief moment,

And then slowly exhale through your mouth.

We will now combine all three parts of the breath on an inhale,

For a total count of six,

Two in the belly,

Two in the chest,

Two in the high clavicle,

And then reverse the order of the breathing on the exhale,

Clavicle,

Chest,

Belly.

We will repeat this breath for several rounds.

Begin by taking a deep breath in through your nose,

And letting all the air out of me for four,

In,

Two,

Three,

Four,

Three,

Four,

In,

Two,

Three,

Five,

Six,

Hold,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

In,

Two,

Three.

Just return to a normal breath.