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The 3 part breath or Dirga Pranayama as it is known in Yoga is a simple but powerful practice for nervous system regulation and can be used safely by anyone. This can be incorporated as a daily practice on its own, with some movement like yoga or as and when it's needed.
This type of mindful controlled breathwork can help to activate the calmer and more restful division of our nervous system and can help with focus. If you find yourself struggling with a decision or feeling foggy in the head taking a 3 part breath break could help you through. I find at times focusing fully on something on the computer can give me cognitive fatigue and I find this useful to keep going!
Further, studies have shown any intentional breathwork practice can help reduce anxiety and support low mood.
Find a comfortable seated position
Take the hands to the belly and focus on filling it up like a balloon for 2-3 cycles of breath
Now take your hands to your ribcage focusing the breath there for 2-3 cycles, feeling a big expansion
Now place your fingers at your collarbones and breath into this space for 2-3 cycles
Then bring it altogether for a few cycles with a big wave of breath into the belly, ribcage up to the collarbones
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