The Mindful Minute - Day 3 Of 30: Dirgha (3-Part) Breath

Hello and welcome to day three of the mindful minute.

This is Laura.

Today,

I'd like to introduce a three-part breath called the Durga breath.

Go ahead and find a comfortable seat or you're welcome to do this lying down.

Close your eyes or soften your gaze.

And the three parts of this breath,

Part one involves the expansion of the belly,

Similar to the diaphragmatic breath.

Then the rib cage expands outward into the sides.

And then part three,

The air allows our upper chest and our collarbones to lift.

And on our exhale,

These parts happen in reverse.

Exhale into the upper chest,

Then the ribs,

Then the belly flattens.

So go ahead and try that on your own.

Inhaling those three separate parts,

Filling the belly,

Expanding the rib cage,

Lifting the upper chest and collarbones,

Exhaling,

Releasing the collarbones,

Releasing at the rib cage,

Releasing at the belly.

Exhaling and exhaling,

Fully filling yourselves with nourishing air.

Continue this as long as you'd like.

And have a wonderful day.