Three-part Yogic Breath — Sama Vritti Pranayama
This is a great breathing exercise for beginners, which teaches you how to fill and empty the lungs completely.
1. Sit in a comfortable yoga position, with a straight spine, or laying in Savasana. Bring awareness to a gentle, controlled, steady in breath and out breath. As preparation, we build the breath up in parts.
2. For abdominal breathing, we cover the hands over the navel with the middle finger tips touching over the navel.
3. Then, focusing on the abdomen, breathe deeply into the lower lungs, as we activate the diaphragm.
4. As you breathe in this way, the abdomen will expand and it will feel as if you are pushing up the abdominal cavity. Then allow the breath to create this action by breathing into the lower lungs.
5. The thoracic chest cavity breath produces the largest intake of air into the chest during this breath. This breath draws air into the lungs and thus causes an expansion of the thoracic cage. A healthy breath will draw in a large capacity of air.
6. The final part consists of a shallow breath where one breathes in and feels the collar bones lifting upwards.
7. The full breath is experienced by activating the three indivisible parts in one continuous breath, followed by a steady breath out in reverse order.
Benefits
The three-part yogic breath will help oxygen reach into the lungs and thus help nourish the entire body. When we are under stress, our breath may be quick and shallow. Intentional breathing (as in this practice) will help to calm you. Greater oxygen flow to the brain will help you become more focused and alert. The three-part yogic breath will also help relieve stress and even help to address panic attacks.
Contraindications
Pregnant women, people with high blood pressure, lung, heart, eye or ear problems should not hold the retention of breath. Instead, simply work on equalising the length of the inhalation and exhalation. If you feel dizzy, lightheaded or discomfort, stop and return to a normal relaxed breathing pattern.