What is Dirga Pranayama?

“Dirga” in Sanskrit means slow, deep, and complete. Dirga pranayama, also known as three-part breath or full breath, is a yogic breathing exercise that benefits both the body and the mind.

This particular pranayama technique involves inhaling deeply into the three parts of the body – the belly, lower chest, and then finally the upper chest.

Once the lungs are complete, the breath is released slowly and evenly through all three areas.

Dirga pranayama is said to help improve lung function, increase oxygen intake, and reduce stress and anxiety. Additionally, this type of breathing exercise can also help to improve digestion and elimination. 

As humans, we have forgotten to practice deep, mindful breathing in today’s fast-paced life.

Unknowingly, we all take shallow breaths, involving only the upper chest. It leads to inadequate oxygenation and puts stress on the lungs and heart.  Dirga Pranayama teaches us the deep breathing technique, which increases oxygen levels in the blood and rejuvenates and energizes the whole body.

Studies show that when you practice Dirga Pranayama, your body fills up with seven times more air than in one cycle of shallow breathing.  Dirga Pranayama relaxes your mind and increases your focus, laying the foundation for a meaningful meditation.

How to practice Dirga Pranayama?

To start with, sit in Sukhasana (cross legged) or lie down in Savasana pose. If you lie down, keep your eyes closed and relax your body and face. You may bend your knees (bolster or pillow for support) or keep your legs outstretched.

     Watch your breath as it naturally inhales and exhales while keeping a calm mind.

Start inhaling and exhaling deeply through your nose.

     Inhale deeply and let the air fill your belly as much as possible.

     Now, exhale smoothly and expel all the air from the belly.

Draw in your navel towards the spine as much as you can. It is the first part of Dirga Pranayama.

     With the next inhalation, let the air fill the belly, inhale some more and let the air into your rib cage. Feel the rib cage expanding.

     Exhale, letting the air out first from the rib cage, feeling it closing down, and then from the belly, drawing in the navel again towards the spine.

Inhale and fill your belly and rib cage as above for the third and final step. Now, take in some more breath and let it pass up into your upper chest, up to the collarbone, and let the region around your heart expand.

While exhaling, start expelling the air first from the upper chest, exhaling from the rib cage, and finally expelling air from the belly.

Repeat the three-part breathing five times at your own pace at least once a day.

Source: https://www.unitedwecare.com/an-introduction-to-dirga-pranayama/