December, 8th
Welcome to the second week of our Self-Care Advent! This week’s theme is centering and grounding, and we’ll begin with a foundational pranayama (breathing) practice called Dirga Pranayama, or Three-Part Breath. This technique involves slow, deep breaths that fill the torso, starting from the lower belly, expanding through the ribcage, and reaching up to the collarbones. The exhale follows the reverse path, emptying the breath from the collarbones down to the belly.
Journaling questions:
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Take a moment to reflect on your natural breathing pattern. How do you notice your body responding when you breathe? Where does your breath seem to go most often—your belly, your ribcage, or your chest?
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Imagine directing your breath to a different part of your torso. If you normally breathe into your chest, try focusing your breath lower, into your belly. What differences do you notice in how your body feels and the ease of your breath?​
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How did it feel to fully utilize your lung capacity? Was it difficult? Did you notice any changes in the duration of your inhalations and exhalations?