Conscious Breathing With Three-Part-Breath.

Three-Part Breath is often the first breathing technique taught to new yoga practitioners, it teaches you to breathe fully and completely.

The “three parts” are the abdomen, diaphragm, and chest. During Three-Part Breath, you first completely fill your lungs and chest. During Three-Part Breath, you first completely fill your lungs with air, as though you are breathing into your belly, ribcage, and upper chest.

Then you exhale completely, reversing the flow, repeat a few times.

Benefits of the practice:

Ineffective breathing is a common problem in today’s modern world, compounded by poor posture and long periods of sitting or driving.

When you breathe shallowly (called “chest breathing”), the air only enters your upper chest and very little enters your lower chest.

This causes a lack of oxygen to your blood vessels, which can create strain on your heart and lungs.

Learning to breathe deeply will increase your oxygen supply, which, in turn, will help to decrease stress and anxiety levels.

Additionally, focusing on your body during Three-Part Breath brings awareness to the present moment and calms your mind. Which is a quick and effective technique to practice mindfulness.

According to studies, you can inhale and exhale up to seven times as much air (and oxygen and prana) during a three-part breath than in a shallow, chest-based breath.

This deep breathing is the foundation for other yogic exercises, such as meditation and cleansing kriyas.

Three-Part Breath is often used at the very beginning of a yoga practice to settle in and prepare oneself for practice and meditation.

This technique is particularly beneficial in everyday life because it requires no special sound or position to achieve a grounded and relaxed state of awareness.

When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath.

Let’s do a brief pranayama practice:

Allow youself to pause and connect with your breath.

Bring your attention at the present moment.

Grab a seat or get yourself comfortable.

Close your eyes gently. Feel your feet grounding to the earth like a tree.

Set your watch or clock timer for three minutes.

Soften your face and bring your tongue towards the roof of your mouth, behind the front teeth.

Take a short inhalation throughout your nose from the belly area, without exhaling take another inhalation from your lungs area (keep retaining your breath), take another inhalation from your upper chest area, imagine that your are inhaling from your shoulders.

Now begin to exhale from your upper chest, from your lungs area (imagine that you are cleansing your heart from any tension or sorrow), and allowing yourself to let go anything that doesn’t have to stay within your cells tissue exhale from your belly area.

Begin to inhale from your belly area and keep repeating the above guidance during three minutes.

Last but not least:

“Deep breaths are little love notes to your body.”

Author:
Glenda Lee Santos; Humble Military and Yoga Warrior; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; Reiki Master; Spirit Guide Coach; Master Resilience Trainer.

The Quieter You Become…The More You Can Hear.

Meditation is like a daily SPA to our mind.Please refer to the menu and visit Meditation and Breath is Life for further guidance.

There are numerous benefits of meditation:

1.  Good concentration

2.  Improvement in communication
3.  An unshakeable inner strength
4.  Healing

5.  Clarity of perception

6.  Blossoming of skills and talents

7.  Relaxation, rejuvenation, and good luck are all natural results of meditating regularly.

8. The ability to connect to an inner source of energy

9.   A calm mind


The following Tips might help you embrace this practice: 

Choose a convenient time and place
Sit comfortably with a light stomach

Start with some warm-up exercises, deep breaths

Smile and more…

How to meditate

Choose a clean, distraction-free spot or room in your home, though you can do it sitting in your chair at the office during lunch-hour, too! If it is at home, it is better not to use this space for any other activity.

Ensure the lighting is soothing  and the ventilation sufficient – and the noise-levels under control.

You can listen to guided meditations, but it is better to start with a group.

Begin with a 21 days meditation challenge, if you do it with a group it will become a wonderful experience where everyone will support and encourage each other.

There has been researched by mental health specialists (from Harvard University as an example) that it takes 21 days for the brain to develop cellular memory and retain or quit a behavioral pattern.

Meditate at the same time every day, so it becomes a sustainable routine. Early morning is an optimal time.

Don’t overdo it. Start by meditating for 10-15 minutes. Keep a timer

Shut up – the cellphone. 

Tell your family you are on Do Not Disturb mode for a short spell of time, till your meditation is over.

Wearing comfortable clothes, will certainly help.

Blessings with Love and Light 

Glenda ⚜️


Recover and Re-engage After A Storm…


Activate your inner Resilience with the following Affirmations:

Begin by closing your eyes, now listen to your breath…

Keep your mouth close, (inhaling through your nose, while keeping the tip of your tongue reaching the roof of your mouth) now slowly exhale through your nose.

Can you feel the ocean within?

That’s your victorious breath (Ujjayi /Sanskrit) breath.

You are about to enjoy the calming sensation of letting go…

Begin with the following thought; 

I inhale the present, I exhale the past…

I focus on my breath, hence I am alive.

I declare existence of the skill to let go and embrace moving out from the shadows.

I manifest getting through it, it’s just a matter of time and learning.

I will bounce back reversing my warrior only with renew energy and inspiration.


Life is not about never falling…

It is about our inner ability to stand up and rise 🦅

Now keeping yourself calm and collected, repeat…

I am embracing peace…

I am a beloved child of heaven, hence I’m a Warrior of the light…

I will not judge, I will be grateful for my breath, for my life…

I am still standing to keep myself on track and serve those undergoing stronger struggles.




Last but not least,  “May the force be with you”.

Namaste 🙏🏻 
Author:
Glenda Lee Santos; Humble Military and Yoga Warrior; RYT-200 hrs; Criminal Justice, BA; Holistic Practitioner with Foundation in Yoga and Ayurveda; CAI; CCR; CACR; SGC.



Breath is living…

  Today… 

I can Breathe, I am grateful for my breath and to be able to live.

I close the door to the past, open the door to the future, take a deep breath, and step on through and start a new chapter in my life.

Remember that maybe is not always about trying to fix something broken.

May be is about starting over and creating something better.

We are accountable for everything that happens into our lives, we take the amount of pain we accept. Is always our choice to take it or let it go. 

There comes a day when you realize that turning the page is the best feeling in the world, because you realize there is so much more to the book than the page you were stuck on.

Don’t be afraid to change, it always leads you to a new beginning.

You know…

Suddenly you just know, that is time to start something new and trust the magic of Beginnings.



with love and light…


Glenda  🙏🏻