The Trinity or Triangular Breath is a pranayama technique in which we inhale, retain and exhale our breath to a specific count. This practice utilises the fact that our breath is like a bridge that connects different aspects of ourselves: physical, mental, emotional and spiritual. By consciously gaining control over our breath and slowing it down, we begin to gain control our mind, our nervous system and our body. Just a few minutes of this practice can bring us to a place where we experience a feeling of calm and peace emanating from within.
- If you can, have a clock that ticks audibly so that you can keep a track of the seconds. If not, then don’t worry, just try to maintain an even interval of about one second between each count.
- Sit in meditation posture, with the spine held upright, and the mouth and eyes closed. Keep the chin parallel to the floor, the shoulders relaxed, the hands on the knees, or the lap, with the palms turned up.
- Breathe into the chest for 3 seconds.
- Retain the breath for 3 seconds.
- Exhale for 3 seconds.
- This is one complete Trinity Breath. Repeat the practice to perform 6 – 12 Trinity Breaths.
- Allow the breathing to return to normal and observe how you are feeling for a few moments before opening your eyes. Remain in the state of calmness for as long as you can after coming out.
You could change the duration from 3 seconds to 4 seconds or longer, depending on your capacity. Remember to work within your limits when determining the length of the inhalations, retentions and exhalations. Never hold for so long that you feel any strain or tension.