How To Do Dirgha Pranayama, In A Few Easy Steps
Just take a deep breath.
We’ve heard this advice before and sometimes it seems trite and just this thing that people say.
What is taking a deep breath going to do?
Well, one of the reasons why you feel so much more peaceful and centered after a yoga class is because you are breathing more consciously.
The breath is responsible for Prana, the life force and vital energy of the body.
Pranayama is the control of breath.
Making our breathing deliberate is intended to increase vitality in the body and the mind.
The three-part breath, dirgha pranayama, trains the body to breathe from the diaphragm.
Shallow breathing from the upper chest is not as efficient as diaphragmatic breathing.
When we learn to breathe fully from the diaphragm the body receives 60% more oxygen.
It creates longer alpha waves in the brain which calms the mind.
Also, since we are being more deliberate with the breath it helps us cultivate the skill of mindfulness.
These rich, full breaths give us access to what yogis know as the energetic body and that is when the chakras open to promote healing and overall well-being.
In short, when we breathe better we live better. Here are some simple instructions to the three-part breath
SEE ALSO: 4 Easy Ways To Let Go Of Negativity
Dirgha Pranayama – In A Few Easy Steps
From a comfortable seat or on the back:
- Inhale through the nose and fill the belly up like a balloon
- Exhale through the nose releasing all of the air and flattening the belly button to the spine
- Repeat several times
- On the next inhale, fill the belly fully and when the belly is full draw more air to expand the bottom of the rib cage
- Exhale from the ribs first and then flatten the belly completely
- Repeat several times
- On the next inhale fill the belly, expand the ribs and then draw the air into the area of the collarbone
- Exhale, first releasing air from the the area collarbone, then the ribs, then flatten the belly.
- This is your full three-part breath! Repeat ten times.
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