The Three Part Breath (Deergha Swasam), is a wonderful tool that you can add to your ever-expanding repertoire of mindfulness techniques. Use it to focus your attention, summon your confidence, or turn down that noise in your head.
This form of pranayama uses a big, healthy inhalation to fill the bottom, middle and then top of your lungs. The exhalation then releases the breath from the top down. It delivers lots of fresh oxygen to your body and your brain, soothes your nerves, and brings you back to the present moment.
To help deepen and direct your breath, you can begin this practice by placing your palms below your belly button, on the sides of your ribcage, and over your heart. You will feel each part of your body rise and sink as you breathe in and out. By focusing on expansion in the body instead of trying to just suck in more air through the nose, you can breathe more comfortably and deeply.
Here's how it's done; scroll down for a complete step-by-step guide: