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| Dirgha Pranayama |
Dirgha pranayama or complete breath is also known as "three parts breath." It focuses on the three chambers of lungs. First one is the lower level of the abdominal area just under the floating ribs which allows to be inflated like a balloon. Second one is the middle chest or thoracic region just under the sternum. Breathing into this area lifts your rib cage and expands and contracts the intercostal (intervals between the ribs) muscles. Third one is the upper chamber which is in the clavicle region, located in the area of the upper chest and shoulders, up to the collar bone.
Dirgha pranayama is a cleansing and balancing breathing exercise having prompt benefits. It involves consciously filling the three areas of your lungs. You start in the lower area, move up through the middle thoracic regions and finish with the upper or clavicle region. This breathing technique is based on the Law of Intention and Desire. Simply by shifting your intention as to where to direct your breath will give you deep sense of relaxation and relief in that region.
TECHNIQUE
Sit in Padmasana or Siddhasana or lie on your back in Savasana. Completely relax your body yet keeping it active and alive. If in sitting position then keep your spine straight. Close the eyes and begin to focus on the breath. Both the inhalations and exhalations are through your nostrils. For the first breath, inhale slowly and deeply directing air into your lower lungs consciously using your diaphragm. With each inhalation lift the torso. Expand the rib cage. When this is performed properly your belly should inflate. Place your hands on abdomen. With each inhalation, notice how much it expands. With each exhalation, become aware of the rib cage contracting. Release tension with each exhalation, allowing the belly to drop further into your hands.
As you exhale, deflate your belly, as if air were escaping from a balloon. Repeat this pattern several times, drawing the air into your lungs’ lower chambers, maintaining smooth and rhythmic breathing. After you are comfortable with this first step, begin bringing air into the middle section of your lungs. Start by filling your lower regions as before then direct your inflow to your mid-lung region by opening your rib cage. You will feel your ribs expanding between your diaphragm and your chest. Inhale and exhale several times, filling both the bottom and middle areas of your lungs. Finally, draw air into the bottom and middle regions of your lungs then continue filling your upper lungs by breathing into your collarbones (clavicle). To see if you are fully breathing into the third chamber, place your fingers on one side of your clavicle bone, your thumb o
n the other side, cupping around your neck. Practice the complete breath so your inhalation and exhalations flow in a smooth, continuous motion, sequentially directing your attention from your diaphragm to your ribs to your clavicle. Envision this deep, conscious breathing nourishing the organs, tissues, and cells in your body, enabling them to perform their vital functions effortlessly. At all times keep the breath smooth, effortless, and rhytmic. Be aware of any tension in the body and release it through the exhalation.
If at any time you feel dizzy or light-headed stop exercise and relax for a few minutes then resume back. As a precaution spend shorter amounts of time practicing this pranayama.
BENEFITS
Dirgha pranayama is a wonderful tool for stimulating more internal awareness, calming the mind through the breath, and preparing you for deeper meditation. Dirgha pranayama calms the mind and relaxes the body, revitalizes the entire nervous system, delivers oxygen rich blood to the farthest area of the lungs, breaks irregular breathing patterns and habitual shallow breathing, improves digestion and elimination, helps relieve constipation, strengthens the abdominal muscles, diaphragm, heart and lungs, and soothes discomfort during menstruation.
Dirgha pranayama is a cleansing and balancing breathing exercise having prompt benefits. It involves consciously filling the three areas of your lungs. You start in the lower area, move up through the middle thoracic regions and finish with the upper or clavicle region. This breathing technique is based on the Law of Intention and Desire. Simply by shifting your intention as to where to direct your breath will give you deep sense of relaxation and relief in that region.
TECHNIQUE
Sit in Padmasana or Siddhasana or lie on your back in Savasana. Completely relax your body yet keeping it active and alive. If in sitting position then keep your spine straight. Close the eyes and begin to focus on the breath. Both the inhalations and exhalations are through your nostrils. For the first breath, inhale slowly and deeply directing air into your lower lungs consciously using your diaphragm. With each inhalation lift the torso. Expand the rib cage. When this is performed properly your belly should inflate. Place your hands on abdomen. With each inhalation, notice how much it expands. With each exhalation, become aware of the rib cage contracting. Release tension with each exhalation, allowing the belly to drop further into your hands.
As you exhale, deflate your belly, as if air were escaping from a balloon. Repeat this pattern several times, drawing the air into your lungs’ lower chambers, maintaining smooth and rhythmic breathing. After you are comfortable with this first step, begin bringing air into the middle section of your lungs. Start by filling your lower regions as before then direct your inflow to your mid-lung region by opening your rib cage. You will feel your ribs expanding between your diaphragm and your chest. Inhale and exhale several times, filling both the bottom and middle areas of your lungs. Finally, draw air into the bottom and middle regions of your lungs then continue filling your upper lungs by breathing into your collarbones (clavicle). To see if you are fully breathing into the third chamber, place your fingers on one side of your clavicle bone, your thumb o
n the other side, cupping around your neck. Practice the complete breath so your inhalation and exhalations flow in a smooth, continuous motion, sequentially directing your attention from your diaphragm to your ribs to your clavicle. Envision this deep, conscious breathing nourishing the organs, tissues, and cells in your body, enabling them to perform their vital functions effortlessly. At all times keep the breath smooth, effortless, and rhytmic. Be aware of any tension in the body and release it through the exhalation.If at any time you feel dizzy or light-headed stop exercise and relax for a few minutes then resume back. As a precaution spend shorter amounts of time practicing this pranayama.
BENEFITS
Dirgha pranayama is a wonderful tool for stimulating more internal awareness, calming the mind through the breath, and preparing you for deeper meditation. Dirgha pranayama calms the mind and relaxes the body, revitalizes the entire nervous system, delivers oxygen rich blood to the farthest area of the lungs, breaks irregular breathing patterns and habitual shallow breathing, improves digestion and elimination, helps relieve constipation, strengthens the abdominal muscles, diaphragm, heart and lungs, and soothes discomfort during menstruation.
