Dirgha Prânâyâma

Dirgha, or “three-part” breath, is perhaps the most fundamental of prânâyâma exercises. It establishes an optimal resting breath and utilises the entirety of the lungs. Dirgha can be performed anywhere, whether standing, walking, sitting in a chair, or meditation.

“Three-part deep breathing is the foundation of all the yogic breathing techniques. Studies have shown that you can take in and give out seven times as much air – that means seven times as much oxygen, seven times as much prâna – in a three-part deep breath than in a shallow breath.”

– Swami Karunananda, Integral Yoga Institutes

Current research further indicates that dirgha can also help mitigate negative effects within stressful circumstances[1]. Beyond the mental health benefits of dirgha pranayama, there has been some scientific research on how this technique improves fitness and pulmonary function. For example, a twelve-week study conducted with subjects diagnosed with chronic obstructive pulmonary disease (COPD) found that those trained in practising dirgha pranayama improved their exercise tolerance by a six-minute walk time[2]. Another four-week study observing those with a circumferential burn of the chest (CBC) found that practising dirgha pranayama improved not only six-minute walk time but also pulmonary function and muscular diaphragm strength[3]. Research suggests that this breathing technique not only improves one’s fitness capabilities but also improves the muscles and part of the lungs so that we breathe in a healthier and longer-lasting way.

Contraindications

Dirgha prânâyâma is generally safe to practise but should always be monitored for adverse effects as with any breathing exercise.

Instructions

This exercise focuses attention on the shape and fluidity of the breath.

Beginning posture: Padmasana, siddhasana/siddha yoni asana, or savasana. If lying down, the body should fully release into the ground. The mouth remains closed throughout the exercise.

Breath shape: The inhale first enters the lowest reaches of the torso, extending into the pelvic floor. Here, it causes the belly to rise and the lower spine to press backward as the hips press outward toward the sides. The inhale then expands the lower ribs and mid-back, and then the rest of the rib cage, sternum, and spine. Finally, the upper ribs, shoulders, and collarbone open and press upward as the breath fills the highest reaches of the torso. On the exhale, the body empties itself of the breath in reverse order, beginning with the upper thoracic region and ending in the lowest reaches of the abdomen.

Rhythm: Long and fluid. A brief pause may naturally occur at the top of the inhale or at the resolution of the exhale.

Sound: Dirgha is a quiet breath practice.

Awareness: Physical – rising first from the three dimensions of the abdominal cavity, to the perimeter of the midsection of the torso, and then the upper chest cavity, from which the awareness descends in reverse order.

Other Notes:

• The breath should be continuous and fluid. At no point should it cause any jerking motions or strain.
• Option: The hands might be placed in each area of the torso as it shifts with the breath to bring awareness to that space.

Duration: 5 to 10 breaths or up to 15 minutes.

Time of practice: Dirgha is best practised in the early morning on an empty stomach.

Guided Practice

Settle into a comfortable breathing rhythm. Align the spine and relax the body as you breathe the air in a natural, slow rhythm through the nose.

Draw in a fresh, slow inhale, directing your attention to the inflow of breath. Draw the breath deep into the body.

As the inhale reaches the base of the torso, expand the pelvic floor and hips to allow for it to spread around and fill the area. Expand the lower ribs to receive the incoming air and notice the rib cage reach outward in all directions. As the breath continues to rise, feel the upper ribs and clavicle lift outward and up as the shoulder girdle shifts and air fills the highest parts of the lungs, rising into the neck and throat.

Release the breath in inverse order, emptying the upper body, the mid-torso, and the lower torso as the abdomen contracts inward toward the spine.

This completes one breath.