Meditation

All→
Tip of nose meditation
MEDITATION5 MINS

Tip of nose meditation

Sound meditation
MEDITATION5 MINS

Sound meditation

Body scan
MEDITATION9 MINS

Body scan

Zen meditation
MEDITATION12 MINS

Zen meditation

Loving-kindness meditation
MEDITATION7 MINS

Loving-kindness meditation

Walking meditation
MEDITATION11 MINS

Walking meditation

Steady gazing meditation
MEDITATION9 MINS

Steady gazing meditation

Connecting to vastness
MEDITATION8 MINS

Connecting to vastness

Gratefulness meditation
MEDITATION8 MINS

Gratefulness meditation

Meditation on the breath
MEDITATION8 MINS

Meditation on the breath

The space between
MEDITATION8 MINS

The space between

Beginner's mind
MEDITATION10 MINS

Beginner's mind

Gentle harbor
MEDITATION12 MINS

Gentle harbor

Grounding into safety
MEDITATION8 MINS

Grounding into safety

Mental digestion
MEDITATION11 MINS

Mental digestion

Cellular awakening
MEDITATION8 MINS

Cellular awakening

Create authentic boundaries
MEDITATION9 MINS

Create authentic boundaries

Energy alchemy
MEDITATION11 MINS

Energy alchemy

Tackling pain waves
MEDITATION8 MINS

Tackling pain waves

Untangle: stillness
MEDITATION8 MINS

Untangle: stillness

Stillness of the lake
MEDITATION6 MINS

Stillness of the lake

Calming the nervous system
MEDITATION6 MINS

Calming the nervous system

Mindful breath
MEDITATION6 MINS

Mindful breath

Here is my anchor
MEDITATION6 MINS

Here is my anchor

Micro-pause
MEDITATION3 MINS

Micro-pause

Meditation 01
MEDITATION6 MINS

Meditation 01

Meditation 02
MEDITATION5 MINS

Meditation 02

Meditation 03
MEDITATION6 MINS

Meditation 03

Meditation 04
MEDITATION6 MINS

Meditation 04

Meditation 05
MEDITATION4 MINS

Meditation 05

Meditation 06
MEDITATION6 MINS

Meditation 06

Meditation 07
MEDITATION5 MINS

Meditation 07

Meditation 08
MEDITATION4 MINS

Meditation 08

Meditation 09
MEDITATION4 MINS

Meditation 09

Meditation 10
MEDITATION5 MINS

Meditation 10

Meditation 11
MEDITATION8 MINS

Meditation 11

Authenticity
MEDITATION11 MINS

Authenticity

Centered
MEDITATION6 MINS

Centered

Curiosity
MEDITATION9 MINS

Curiosity

Generosity
MEDITATION6 MINS

Generosity

Paradox
MEDITATION10 MINS

Paradox

Breathwork

All→
Breathing 4:6
BREATHWORK4 MINS

Breathing 4:6

Quick inhale, long exhale
BREATHWORK4 MINS

Quick inhale, long exhale

Humming bee breath
BREATHWORK5 MINS

Humming bee breath

Box breathing
BREATHWORK4 MINS

Box breathing

Soft diaphragmatic breathing
BREATHWORK6 MINS

Soft diaphragmatic breathing

Forced exhalation and retention
BREATHWORK4 MINS

Forced exhalation and retention

Ujjayi breath
BREATHWORK6 MINS

Ujjayi breath

Balloon belly breathing
BREATHWORK5 MINS

Balloon belly breathing

Staircase breathing
BREATHWORK6 MINS

Staircase breathing

Soft neck and throat breathing
BREATHWORK5 MINS

Soft neck and throat breathing

Breath & pressure meditation
BREATHWORK5 MINS

Breath & pressure meditation

Alternate nostril breathing
BREATHWORK6 MINS

Alternate nostril breathing

Third eye breath
BREATHWORK5 MINS

Third eye breath

Grounding breath
BREATHWORK4 MINS

Grounding breath

Six breaths a minute
BREATHWORK5 MINS

Six breaths a minute

Sleep medicine
BREATHWORK8 MINS

Sleep medicine

Breath reset
BREATHWORK12 MINS

Breath reset

Climbing the mountain
BREATHWORK13 MINS

Climbing the mountain

You deserve a break
BREATHWORK18 MINS

You deserve a break

Endor breathwork class
BREATHWORK20 MINS

Endor breathwork class

Rhythmic breathing
BREATHWORK9 MINS

Rhythmic breathing

Expelling the impure air
BREATHWORK4 MINS

Expelling the impure air

Grounded belly breathing
BREATHWORK1 MIN

Grounded belly breathing

Channel cleaning breath
BREATHWORK6 MINS

Channel cleaning breath

Vase breathing
BREATHWORK7 MINS

Vase breathing

Breath with Sundar intro
BREATHWORK6 MINS

Breath with Sundar intro

Three-part breathing
BREATHWORK29 MINS

Three-part breathing

Humming breath
BREATHWORK28 MINS

Humming breath

Four-stepped breath
BREATHWORK28 MINS

Four-stepped breath

Alternate nostril breath
BREATHWORK29 MINS

Alternate nostril breath

Thirumoolar breath
BREATHWORK28 MINS

Thirumoolar breath

Rectangular breath
BREATHWORK22 MINS

Rectangular breath

Shining breath
BREATHWORK28 MINS

Shining breath

Ujjayi with Sundar
BREATHWORK28 MINS

Ujjayi with Sundar

Cooling breath
BREATHWORK26 MINS

Cooling breath

Smiling breath
BREATHWORK26 MINS

Smiling breath

Sounds

All→
Nature chimes
SOUNDS12 MINS

Nature chimes

Soothing storm
SOUNDS27 MINS

Soothing storm

Nature's breath
SOUNDS9 MINS

Nature's breath

Rhythm and breath
SOUNDS7 MINS

Rhythm and breath

Healing hums
SOUNDS5 MINS

Healing hums

Sound healing
SOUNDS67 MINS

Sound healing

Deep hypnosis
SOUNDS6 MINS

Deep hypnosis

Tender tenderness
SOUNDS6 MINS

Tender tenderness

Deep calm
SOUNDS11 MINS

Deep calm

Ascension
SOUNDS11 MINS

Ascension

Around the world
SOUNDS11 MINS

Around the world

Breathe
SOUNDS6 MINS

Breathe

Himmel
SOUNDS6 MINS

Himmel

Warmth
SOUNDS6 MINS

Warmth

Categories

BreathworkYogaMeditationMobilityDanceCardioStrengthPre-performance

Our experts

All→
Cecilie Stabell Eriksen
SESSIONS: 30

Cecilie Stabell Eriksen

Fredrik Austad
SESSIONS: 3

Fredrik Austad

Line Engebretsen
SESSIONS: 6

Line Engebretsen

Elizabeth Krasnoff
SESSIONS: 3

Elizabeth Krasnoff

Anne Flugstad-Clarke
SESSIONS: 16

Anne Flugstad-Clarke

Martin P. Engebråten
SESSIONS: 7

Martin P. Engebråten

Tamina Ansari
SESSIONS: 10

Tamina Ansari

Ragnhild Skari Iuell
SESSIONS: 5

Ragnhild Skari Iuell

Patrick Celka
SESSIONS: 8

Patrick Celka

Chris May
SESSIONS: 9

Chris May

96 Zeus
SESSIONS: 3

96 Zeus

Laura Bojarskaitė
SESSIONS: 12

Laura Bojarskaitė

Brinkela Gjokaj
SESSIONS: 2

Brinkela Gjokaj

Sundar Balasubramaniam
SESSIONS: 10

Sundar Balasubramaniam

Daniela Olstad
SESSIONS: 14

Daniela Olstad

Tovy Dinh
SESSIONS: 17

Tovy Dinh

Tiril Elstad
SESSIONS: 50

Tiril Elstad

Kyle Meadows
SESSIONS: 8

Kyle Meadows

Three-part breathing
Log in to start

Three-part breathing

Dirgha Swasam, the complete deep breath, draws air into the belly, ribs, and chest in three smooth phases. By engaging the full respiratory system, it deepens breath awareness, improves breathing efficiency, and quiets the nervous system. Before beginning, take a moment with the intro lesson where Dr. Sundar covers important guidance and contraindications.

Steps

Three-part breathing

29 min

DURATION: 29 MINS

STEPS: 1

WHERE: Anywhere

BENEFIT: Grounding

LEVEL: Everyone

INTENSITY: Low

POSITION: Sitting

Created by

Sundar Balasubramaniam

Sundar Balasubramaniam

Dr. Sundar Balasubramanian is a PhD cell biologist, a leading expert in pranayama [yogic breathwork], and associate professor at the Medical University of South Carolina. His work bridges ancient breathing practices with modern science, including groundbreaking research on breathwork’s impact on stress, inflammation, and cellular health. He is also a certified yoga therapist and the founder of PranaScience.