Breath Practice

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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