Dirgha (Full Yogic Breath)

Breath is life, we can't live without breathing. The air we breathe is even more important than food and water. Without food we can survive several weeks. Without water - a few days. However, without breathing we can survive for just a few minutes. Our life begins and ends with a breath. Full yogic breathing is a deep breathing pranayama practice and it is also known as Dirga Pranayama in Hatha Yoga.

There are 3 steps in learning this breathing technique and it's better to practice each step separately before practicing the full yogic breath:

  1. Abdominal/Belly/Diaphragmatic Breathing

  2. Thoracic Breathing

  3. Clavicular Breathing

How to perform the Dirgha Pranayama or the Full Yogic Breath:

  • Sit comfortably, keeping your back erect or lie down on your back.

  • Observe Your Breath: Notice your natural breathing through your nose.

  • Inhale into the belly, then the ribs, and finally lift your upper chest and collarbones as you reach the top of your inhale.

  • Exhale slowly and completely, emptying the chest, then ribs, then belly, feeling the torso contract gently.

  • Repeat this full cycle (belly, ribs, chest, then exhale) at a slow, natural pace, aiming for a smooth, steady flow without forcing your breath.

  • After a few rounds, return to normal breathing and notice the calm, expansive feeling in your body.

Benefits:

  • Increases our lung capacity.

  • Gives more time for exchange of gases between the lungs and our bloodstream, resulting in cleaner and richer blood that benefits every cell in the body.

  • Calms down the nervous system and relaxes our mind through the release of Endorphins.

  • Gives an experience of becoming centered and grounded.

  • Full motion of the diaphragm improves digestion and metabolic function.

More breathing techniques are on my website https://breathing.inspirationforyou.club/ . Enjoy!