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This three-part inhalation and three-part exhalation expands the breathing capacity and is very relaxing. It allows the vital force, prana to be drawn to a deeper level. Breath is taken in through the nose to warm and filter it. The olfactory organs at the base of the nose extract the prana, which is then transported to the central nervous system and the brain. If you practice this technique on a regular basis, you will find it to be deeply purifying.
This pranayama can be done either sitting or resting on your back. It is easier to learn when resting on the back.
Begin by stretching our on the floor and begin with the hands resting to either side of the hips. Breathe in, expanding the abdomen fully as you count to three. Continue the in-breath as you expand the lower rib area and count to three. The last part of the inhalation inflates the upper chest for a count of three. Pause and hold the breath for a count of three. Using the same three-count timing, exhale first the abdomen, next from the lower ribs or lower chest and lastly from the upper chest. Follow the exhalation beginning with the chest and ending with the abdomen. Both ways may be tried to see what works best for you.
The abdominal, lower rib and chest areas should noticeably expand on the inhalation and retract on the exhalation. The hands may be placed on these parts of the torso to really feel and connect with this expansion and retraction.
Remember to find a rhythm of breathing that is appropriate and comfortable for you. You may adjust the count longer or shorter than three. Never hold the breath to the point where tension is felt in the body. Allow the breath to move freely through the body. The pause between the breaths holds, called the kumbaka, is the gateway to the inner soul. Bring your awareness to this pause as you are at full inhalation and empty from exhalation.
Repeat three times and then return to regular breathing style
