Three-part Yogic Breathing

Morning yogic breath

Three-part Yogic Breathing

Breathing in, I calm my body and mind. Breathing out, I smile. Dwelling in the present moment, I know this is the only moment. 

What is Three-Part Breath (Dirgha Pranayama)?

Dirgha Pranayama combines diaphragmatic, thoracic, and clavicular breathing to create a full and controlled breath. You can practice this simple-to-do technique anywhere at work or home, and an instant option available to de-stress yourself.

Key benefits of this Pranayama

If you’re experiencing fatigue, poor posture, or depression, this technique will help uplift you. Here are the benefits of Digha Pranayama:

  • It reduces stress and anxiety and helps calms the mind and body.
  • Promotes complete breathing
  • Increases oxygen supply to the blood
  • Help keep the lungs healthy.
  • Releases muscular tension
  • Prepares for deeper meditation

How to do this Three-Part Yogic Breath?

Set a timer for 10 minutes.

  1. Sit on a blanket in Sukhasana or andy Cross-Legged Pose.
  2. Seat an Intention that why are you doing this pranayama today?
  3. What is your purpose, with a strong intention at your heart?
  4.  Root your sitting bones and feel your spine grow long as you lightly extend from the crown of the head. Soften your heart and your shoulders and allow your eyes to close, and feel your body relax.
  5. If you’d like, try using Gyan Mudra, Chin Mudra, or Anjali Mudra on the one hand and 
  6. Place your one hand over your abdominal and take a slow and deep inhale. 
  7. Feel the belly inflate as like a balloon is inflating as you inhaling and deflate as you are exhaling. 
  8. Practice this for five deep, slow breaths.
  9. Now, place your hand two to three inches above your navel to your rib cage. Feel your ribs expanding as you inhale and retracting as you are exhale. Practice this for five deep but slow breaths.
  10. Place your hand below your collarbone, inhale, and let the shoulders rise high and exhale the let the shoulders move down and back. 

Vitality Through Breath- Linking and Expanding Your Three-Part Yogic Breath

  1. You may continue to use your hand as a guide or try without playing your hands on your navel. Breathe into the belly, feeling it growing and expanding, and then feel it in your rig cage and collarbones.
  2. With your slow and controlled exhalation, feel your collarbones drop, then your rib cage narrow, and, lastly, feel your abdomen relax toward your spine. 
  3. Pause
  4.  ✺Simplified: • Inhalation: Abdomen > Rib Cage > Collarbones • Exhalation: Collarbones > Rib Cage > Abdomen 8.Allow your breath to relax and notice the energetic effects on your mind and body. 

When should you do this?

  • During yoga practice
  • Before meditation
  • Before relaxation
  • Anytime you feel like it as when you feel stressed or when your breath feels constricted. 
  • By cultivation this pranayama, you can your body and mind become more conscious of the present moment.

References

  1. BKS Iyengar: Light on Pranayama
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