Dirgha Pranayama (Three-Part Breathing): Steps, Benefits & More

The three-part breath, also known as Dirgha Pranayama, is an extremely important technique for yoga practitioners. This practice makes it easier to master other methods of pranayama and also helps to get into the habit of focusing on the breath.

What is Dirgha Pranayama

Dirgha Pranayama, also known as three-part breathing, is a really important yogic breathing technique. This technique focuses on using the full capacity of the lungs and taking maximum depth of breath. Its practice involves the process of filling the abdomen, chest, and clavicular region (the area above the shoulders) deeply with breath.

Features of Dirgha Pranayama

Full use of respiratory organs: In this technique, the process of inhalation and exhalation is divided into three parts, making full use of the abdomen, chest, and shoulders.

Maximize lung capacity: By taking deep and controlled breaths, the full capacity of the lungs is activated, thereby taking in more oxygen and increasing the body’s energy.

What Does Dirgha Pranayama Mean?

Dirgha Pranayama is made up of three Sanskrit words:

Dirgha: It means “long” or “prolonged,” which refers to the deep and extended breathing process of this pranayama.

Prana: It means “life force” or “breath,” which provides strength and energy to life.

Yama/Aayama: “Yama” means “restraint” and “Aayama” means “to expand” or “to draw out,” which refers to controlling and expanding the breath in the process of this pranayama.

Dirgha Pranayama involves breathing deeply and for a long time. It usually consists of the following steps:

Inhale: Inhale slowly and fully through the nose, filling the lungs completely.
Pause: Hold the breath for a few seconds, allowing full absorption of oxygen.
Exhale: Exhale slowly and fully, emptying the lungs completely.

Steps to Perform Dirgha Pranayama

To practice Dirgha Pranayama effectively, it is most important to choose a quiet and distraction-free place. Choose a place where you can concentrate for 10-15 minutes without any external interference. During this period, the environment around you should be quiet and comfortable so that you can completely focus on your breath.

Here is how you can do this breathing exercise correctly, especially if you are comfortable sitting:

Choosing a Posture:

To perform Dirgha Pranayama effectively, choose cross-legged poses like Sukhasana or Padmasana. Sit with your bones firmly on the ground, spine straight, eyes closed and shoulders relaxed. Both poses provide stability and support to your body, making it easier to concentrate and focus on breathing.

Observing the Natural Breath:

Focus on the breath moving in and out of your nose. Pay attention to the direction of the breath flow, its depth and speed. This process will not only increase your awareness of your breathing, but will also provide you with mental peace and balance. Being aware of the natural flow of your breath will lead you to deepen and improve your pranayama practice.

Abdominal Breathing (First Part)

Place your left hand on your lower abdomen.
Breathe in slowly and fully through the nose. Notice the air fill your abdomen and expand it like a balloon.
As you exhale, allow your abdominal wall to gently return to its natural position.
Repeat this process 5-6 times. Focus on taking deep breaths and exhaling each time.

Rib Cage Breathing (Second Part)

Place your left hand on the lower part of your abdomen and the right hand on the right side of your rib cage.
Breathe in slowly and fully through the nose. First, fill your abdomen with air and feel the abdomen expand outward. Next, let the air expand into your rib cage, feeling the movement of the rib cage with your right hand.
When exhaling, allow your rib cage to contract naturally and then pull your abdomen in so that the remaining air can be fully expelled.
Repeat this process 5-6 times, each time focusing on the movement of the abdomen and rib cage.

Full Yogic Breathing (Third Part)

Place your left hand on the lower part of your abdomen and the right hand on the right side of your rib cage.
Breathe in slowly and fully through the nose. First, fill your abdomen with air and feel the abdomen expand outward. Next, let the air expand into your rib cage, feeling the movement of the rib cage with your right hand.
When exhaling, allow your rib cage to contract naturally and then pull your abdomen in so that the remaining air can be fully expelled.
Repeat this process 5-6 times, each time focusing on the movement of the abdomen and rib cage.

When practicing Dirgha pranayama in a quiet and comfortable environment, it is important to ensure that you are free from any disturbances. Keep your clothing loose to prevent strain on the back and neck. Practice with short sessions initially and gradually increase the time so that you can avoid overexertion and gradually increase your capacity.

Dirgha Pranayama Benefits

Following are some of the main benefits of Dirgha Pranayama:

Improves health: It provides more oxygen to the body, which improves blood circulation and makes various body systems function properly.

Reduces stress and anxiety: Deep breathing can calm the nervous system, which reduces mental stress and anxiety.

Increases energy levels: This pranayama increases the flow of energy in the body and makes you feel refreshed.

Increases lifespan: Regularly doing Dirgha Pranayama helps in increasing the lifespan as it improves the overall health condition of the body.

Conclusion

Dirgha Pranayama is the foundation of other breathing exercises, as it helps increase the efficiency and control of breathing, which lays the groundwork for more advanced yogic breathing techniques.