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Three-Part Breath (Dirga Pranayama)

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A FOUNDATIONAL YOGIC BREATH Dirga Pranayama The Three-Part Breath — one continuous wave through the belly, ribs, and chest. A single inhale, unfolding gradually through three regions of the torso — then releasing back through them in reverse. Not three breaths, but one: full, slow, and wave-like. 1 · belly 2 · ribs 3 · chest exhale · release THE BENEFITS Expands Capacity Engages the full lung and diaphragm, building deeper breath capacity. Calms the Mind Slows the breath and quiets the nervous system's chatter. Grounds Attention Anchors awareness in the body, cultivating present-moment focus. HOW TO PRACTICE 1 Cleansing breaths Take a few normal, deep inhales and exhales to let the body settle. 2 Fill the belly Inhale slowly through the nose, letting the belly and lower ribs gently widen. 3 Expand the ribs Without pausing, continue the inhale outward into the ribs and back. 4 Rise into the chest Let the breath finish filling the upper chest, lifting softly beneath the collarbones. 5 Release in reverse Exhale slowly — softening the chest first, then the ribs, then the belly. 6 Flow, don't force Let it move as one wave. Continue for several rounds, up to five minutes. "One wave of breath, rising through three rooms of the body — and settling as slowly as it came." Several rounds · up to 5 minutes DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE
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Alternate Nostril Breathing (Nadi Shodhana)

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AN ANCIENT PRANAYAMA PRACTICE Nadi Shodhana Alternate Nostril Breathing — a yogic practice to purify, balance, and clear the mind. In Sanskrit, nadi means channel, and shodhana means purification. This practice clears the subtle pathways of the mind-body system, gently bringing the whole self back into balance. inhale · left exhale · right inhale · right exhale · left ONE ROUND THE BENEFITS Calms the System Eases stress and anxiousness, soothing the nervous system. Clears & Balances Supports respiratory health and helps balance hormones. Sharpens the Mind Fosters clarity, focus, and balance between the two hemispheres. HOW TO PRACTICE 1 Get settled Sit tall, spine long, eyes closed — ideally in the morning, on an empty stomach. 2 Form Vishnu mudra Fold the index and middle fingers in; use the thumb and ring finger to close each nostril. 3 Left in, right out Close the right nostril and inhale left; close the left and exhale right. 4 Right in, left out Inhale through the right, then exhale through the left — one round complete. 5 Repeat & release Continue the pattern, then let your breath return to normal. Notice how you feel. "One breath rises on the left, descends on the right — and the mind settles into balance." 5–15 minutes · ideally each morning, on an empty stomach DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE
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Resonance (Coherence) Breathing

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REGULATING THE NERVOUS SYSTEM Resonance Breathing A slow, even rhythm that brings the heart, lungs, and nervous system into quiet alignment. Also known as coherent breathing, this practice slows the breath to about five to seven breaths a minute — roughly 5.5 seconds in, 5.5 seconds out — the pace at which heart rate variability reaches its natural peak. inhale · 5.5s exhale · 5.5s ≈ 5–7 breaths / min HOW IT WORKS At this pace, heart rate rises gently with each inhale and falls with each exhale — engaging the baroreflex and the vagus nerve, and guiding the heart, breath, and nervous system into a shared, coherent rhythm. THE BENEFITS Lower Stress Shifts the body out of fight-or-flight and into rest-and-digest. Ease Blood Pressure Trains the baroreflex, supporting steadier cardiovascular control. Sharpen Focus Strengthens vagal tone, supporting mood and mental clarity. HOW TO PRACTICE 1 Get comfortable Sit or lie down in a quiet space, and let your eyes close. 2 Set your pace Use a pacing app, or simply count the seconds in your head. 3 Breathe evenly Inhale gently through the nose for 5.5 seconds, then exhale for 5.5. 4 Keep it soft Let the belly rise and fall gently — no forcing, no straining. "A rhythm slow enough for the heart to hear itself — and settle into its own quiet coherence." 5.5s in · 5.5s out · 5–10 minutes daily APPS THAT CAN HELP · The Breathing App (free) DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE
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GROUNDING IN THE BODY The Physiological Sigh A two-breath pattern your body already knows — used consciously to settle the nervous system. When the mind is racing or the body feels tight, this is often the fastest physiological route back to calm — no app, no equipment, just two breaths in, one long breath out. inhale top off long exhale HOW TO PRACTICE 1 First inhale Breathe in slowly through your nose, letting the lungs open fully. 2 Second inhale — the top-off Before you exhale, sip in a second, shorter breath to fill the lungs a little further. 3 One long exhale Let it all go through your mouth, slow and unhurried, shoulders softening as you release. 4 Repeat Continue for one to three rounds, or for up to five minutes — however long you need. 5 Arrive Pause. Notice what has shifted inside you — in the breath, the body, the mind. "The body sighs on its own, in sleep and in relief. Here, you simply borrow the gesture on purpose." 3 rounds · up to 5 minutes · repeat as needed DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE
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On Blue Light and Good Sleep

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Science tells us getting consistent good sleep is one the most important things you can do for your whole health.

Research also shows that the blue light emitted from the devices we use constantly can disrupt our sleep significantly.

 

Blue light is a wavelength of light that’s also emitted from the sun. It’s a wavelength that helps with alertness. When we expose ourselves to this type of light at night, we can disrupt our body’s natural circadian rhythms and put ourselves at risk for a host of negative issues. 

For example, exposing ourselves to high energy blue light before bed disrupts melatonin production. Melatonin is a hormone made in our brain and is in charge of healthy sleep-wake cycles. When cyclic melatonin secretion is disrupted, it can lead to a lot of specific metabolic derangements in the body which can increase your chances for issues like weight gain, heart disease, type 2 diabetes, cancer, sleep disorders, and mental health issues (including depression and anxiety).

So do yourself a favor and get off your screens at least an hour before bedtime.

I know it’s difficult, but your body, mind, and spirit will thank you!

Resources:

https://neurosciencenews.com/sleep-quality-life-22798/

https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2023.1281571/full

https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.943108/full

https://www.brainfacts.org/thinking-sensing-and-behaving/sleep/2023/how-blue-light-affects-our-ability-to-sleep-112723

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365 DAYS OF MEDITATION: WHAT I LEARNED

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The thing about meditation is: You become more and more you.

David Lynch

When on vacation in Croatia a few weeks ago, I completed a full year of unbroken daily meditation practice. It felt like quite an achievement for me. 

Each morning right after waking up, I pull my meditation cushion up to my bed (when at home), set a timer (I use InsightTimer), and meditate for about 25-30 minutes, about half silent and half guided.  

This whole thing started when I was in Portugal last summer with a friend while I was going through the throes of deep heartache and other major stressors. I realized it was helping, so I decided to keep going, thinking I'd perhaps meditate for an entire month.

Well those 30 days turned into 3 months, which turned into 6 months, and you get the point. I never set out to meditate for a year, but it happened and it's changed my life. I don’t think I’m exaggerating when I say this. 

  • MAJOR ANXIETY REDUCTION: I’ve struggled with deep and chronic anxiety for most of my life. Though the tide has been shifting for many years with all of the personal work I’ve done, the changes finally feel like they’ve taken hold. I feel much more grounded and calm most of the time. This is huge for me, the biggest win, and it feels astounding.

  • BETTER COMMUNICATION: I feel the way I communicate has become much more simple, reliable, and forthright. My thoughts feel clearer, my intuition louder. Better communication has helped me in all facets of my life - from working with my patients, to teaching, to my personal life. 

  • LESS REACTIVITY: I feel much less reactive to my emotions. We are humans and that means feeling various and changing emotions is just a part of life. I still feel strong emotions often, but I can feel them more purely now, without getting all wound up in them. And  I can be with them until they pass, as all emotions do. Some say, emotion = “energy in motion.”

  • MORE CONFIDENCE: I feel more confident in who I am as a person, what I want in life, and how I offer my energy and time to others. I am learning boundaries much more clearly. I have gotten further along on the path of breaking my perfectionist tendencies, a trauma-based pattern that holds me back. And, I am accepting many pieces of me that I had once rejected. I think of this as shadow work and core self-acceptance.

  • INCREASED WHOLENESS and CONNECTION: I feel more whole, connected, and loving. I feel a greater sense of communion with myself and my communities, closer to my loved ones, and more perceptive of my surroundings.

  • MORE JOY: I feel lighter, more joyful, and more buoyant much more of the time. Makes life a lot more fun, let me tell you!

  • GRATITUDE PREVAILS: There’s a lot more gratitude in my life too. This is also a habit I’ve ben practicing alongside daily meditation.

  • HABIT CHAIN: This habit has led me to start other habits that have stuck, like working out more consistently, doing breath practices throughout the day, prepping food at home on Sunday for the week, and more. 

I talk about mediation frequently because I believe mind-body medicine practices - all types of tools that allow our nervous systems to function better, that build resilience, compassion and wisdom, and that allow for healthier choices - are foundational for optimal whole health, of the mind, body, and spirit.

Good health starts with good habits.

What one, small good habit can you start with today?

( and p.s., if you’re wondering if I’m stopping now, the answer is definitely not!)