This soothing practice is always just a breath away.  The three part yogic breath, called “Dirgha Pranayama” in Sanscript, is a simple way to relax and recharge yourself.  It can be done anywhere, anytime, to help you re-centre and become more present in your body and more energetically alive.

To begin, come into seated alignment, if sitting on a chair, press the feet flat on the floor, tilting forward slightly.  If seated on the floor, find a comfortable cross legged or kneeling position with or without a cushion.  It is important to be comfortable.  Ground your weight down into both sitting bones and lengthen your spine by lifting the ribcage away from the waist.  Roll your shoulders back and down to create space in your chest and abdomen.  Tuck your chin and lengthen the back of your neck.  Press up through the crown of your head.

Begin slow, deep, rhythmic breathing.  Inhale through your nose and feel the belly expand as the base of the lungs fill.  Let the inhalation rise into the ribcage and all the way up to the chest.  Then exhale through the nostrils and feel the chest, ribs, and belly gently release as the lungs empty.  You can close your eyes to help stay focused and calm.

Repeat this for several minutes.  Then relax your body and breathe naturally.  Place one hand on your belly and the other on your chest and observe the effects.  Enjoy often.

JANNA DELGADO is Director of  Yoga Education for Kripalu’s Institute for Extraordinary Living