Posted by on 5/17/2021 to Let's Talk Yoga!
Dirga Pranayama (Three-Part or Complete Breath): Steps & Benefits of Dirga Breathing
Dirgha pranayama is a yogic breathing exercise that involves filling the lungs as much as possible using the entire respiratory system. The term comes from Sanskrit, dirgha, which means "long"; prana, which means "vital force"; yama, which means "restriction," or ayama, which means "extend" or "withdraw." It is the most basic of yogic breathing exercises and on which other breathing practices are based.
To practice dirgha pranayama, sit in a comfortable posture or position with a straight spine and an uncompressed abdomen. The breath fills from the pelvis to the shoulders when inhaling and empties in reverse order when exhaling.
Dirgha pranayama can also be called complete breathing, yogic breathing, or three-part breathing in English.
This breathing exercise consists of taking an inhalation in 3 times and an exhalation in 1. Dirga Pranayama will allow you to expand your lung capacity and increase the amount of oxygen. It also brings you peace, clarity of mind, and vitality because you stay in the present moment while doing it.
• Let's start with the exhalation, the most important phase of breathing, because you have to deeply free the lungs from stale air before inhaling fresh air.
• Sit upright, spine, neck and head erect. Place your hands on your chest to notice how the air enters and exits your body. When exhaling, you must first contract the abdominal wall and then empty the rib cage. Initially, let's help with a light pressure of the hands on both sides of the rib cage.
• In optimal breathing, the exhalation must last twice as long as the inhalation, this means that if we inhale for 3 seconds, we exhale for the duration of 6 seconds. To facilitate the slowing of exhalation, we can rest the chin towards the sternum.
• After exhaling, try to resist empty lungs for as long as possible, until the physiological stimulus of inhalation appears, so that the lungs fill up spontaneously. The inspiration must be as broad and deep as possible. It begins by dilating the abdomen, then gradually expanding and filling the rib cage, from the lowest to the highest portion. We hold our breath for a few seconds and finally exhale completely, focusing on the expulsion of air that will start from the upper part of the lungs up to the base and ultimately empty the abdomen.
Benefits of Dirga Breathing
• It is scientifically proven that people who breathe more deeply are less prone to stress-related disorders such as burnout syndrome, hysteria, headaches and migraines.
• Breathing deeply means that you inhale more oxygen than you normally breathe. You give your lungs more room to expand and do its job properly. They distribute energy throughout the body through the blood. The more oxygen you take in one breath, the more energy arrives.
• These deep breaths calm you down, slow your heartbeat, and prevent hyperactivity.
• You will no longer be able to stress so easily and even, in shocking situations, you will be able to reduce any harmful effects.
• Of course, it is a natural aid for all people who have asthma or respiratory problems.
There are so many benefits to deep breathing that you better try it and see for yourself!