Also referred to as three part breath, full yogic breath or complete breath
Dirgha pranayama is the basic yogic breath. It is great for calming your mind and oxygenating your blood. The only precautions that apply to this breath are any irritations of your throat, lungs or sinuses. Also, we sometimes do not breathe very completely in our busy lives, you may experience a touch of dizziness due to the increase of oxygen. If this happens just move back to your regular breath and try a bit more later, until you feel comfortable. This breath will oxygenate your cells if done properly.
Start by finding yourself in a comfortable seated position, it is not really important how your legs are or if you are on the floor or a chair. It is important to have straight back, with your seat bones (the bones at the bottom of your pelvis that come in contact with the floor) on the floor (if you are on the floor) , and sternum (chest) slightly lifted. This position enables you to fill your lungs
comfortably allowing plenty of space for your breath. If you take a moment and slouch, then try to draw a full breath in, you will find it very difficult. Then bring your attention to your breath until you feel your body relax and your mind become quite. You are going to imagine you can separate you upper body into three parts, your abdomen and lower back, mid-chest and upper chest. Visualize bring the breath to not only the front of the body but the sides and the back, as if you are pouring a glass of water 1/3 at a time. Proceed as follows. Bringing in your breath slowly, putting your hands first on your belly, let your belly fill with air expanding into your hands. Your belly is not really filling with air,but that is the visualization, your lungs fill with air, pushing your
diaphragm down, in turn pushing your belly out. Then moving your hands to the outside of your chest, continue taking a breath in and let the outside of your chest expand, feeling your ribs move under your hands. Then moving your hands to that space just below your collar bones, let the same breath fill you lungs completely. After you practice this for a while you will feel a slight lift the space below your collar bones, it takes practice. This in breath my take as long as you are comfortable. Again as you practice your breath will become deeper, fuller and longer. Then you can let your breath out with one slow continuous breath. Repeat as many times as you have time for, 10 times is a good number. After, moving back for a few regular breaths.This breath is great for inducing sleep, reducing anxiety, increasing your breath capacity and calming the mind. Practice this breath as often as you like
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My name is Christina Laughton. I live in the country in NC. I have made it a long standing practice study ways to achieve health and peace in life through allowing your true self to be seen. I have fostered many unusual abilities such as seeing, hearing and sensing the usually unseen. Then finding the understanding of how to apply this to your life, to bring a balance to your mind, body and spirit. When in alignment with yourself you will always bring healing to all parts of your life.