Breath For Health And Wellbeing Series Part I: The Three Part Inhale (Dirgha Pranayama)

In our modern world, lack of movement, poor posture, excessive screen time, and processed foods often lead to increased stress and a host of health problems. One of the less obvious but crucial issues stemming from these habits is the way we breathe. Many of us engage in chest breathing—also known as thoracic or shallow breathing—where we use the upper chest and intercostal muscles instead of the diaphragm. Research has shown that this type of breathing can be linked to numerous health problems, including anxiety, cardiovascular issues, muscle tension, digestive disruptions, and sleep disorders.

Fortunately, by becoming aware of our breathing patterns and incorporating simple breathing exercises into our daily routines, we can prevent and overcome many of these health challenges, greatly enhancing our overall well-being.

Today's blog post is dedicated to the Three Part Inhale, or Dirgha Pranayama—a fundamental breathing technique that is an excellent starting point for anyone new to breath work. It is also the starting point of our Breath for Health and Wellbeing Series. This simple yet effective technique helps to build the body-breath-mind connection and teaches us how to use our full lung capacity. It is generally safe for everyone, including pregnant women. However, if you suffer from any serious health conditions, it is always best to consult with a doctor before practicing.

If you need further support, feel free to head over to the  Free Resources section on our website, to get the audio tutorial for this breathing technique.

Preparation for Dirgha Pranayama

Before you begin, here are a few preparation tips:

• Empty Stomach: Ensure you practice on an empty stomach.

• Ventilation: Choose a well-ventilated room.

• Calm Space: Find a quiet space where you can remain undisturbed.

Instructions

1. Find a Comfortable Sitting Position: Sit on the floor or in a chair, ensuring your spine is straight. If you’re on the floor, you might find it helpful to sit on a cushion or block. Sometimes, it is also helpful to lean against the wall.

2. Close Your Eyes (Optional): If it feels comfortable, close your eyes to enhance your focus.

3. Observe Your Natural Breath:

4. Take a few natural breaths in and out through your nose.

5. Observe the depth and duration of your inhalations and exhalations.

6. Notice where your breath goes—your chest, your belly? Simply observe without judgment.

7. Diaphragmatic Breathing:

8. Place your left hand on your belly.

9. Continue breathing in and out through your nose, directing your breath deep into the diaphragm, expanding the belly.

10. Repeat this 5 times.

11. Rib Cage Breathing:

12. Place both hands on your ribcage.

13. Direct your breathing to this area, inhaling and exhaling through your nose.

14. Repeat this 5 times.

15. Chest Breathing:

16. Place both hands on your chest.

17. Direct your breath to this part of your body and repeat 5 times.

18. Three Part Breath (Dirgha Pranayama):

19. Now that you are familiar with these three regions, let's move on to the full practice.

20. Inhale through your nose, taking in a third of your lung capacity deep into your belly.

21. Continue to inhale the next third into your rib cage.

22. Finally, inhale the last third into your upper chest.

23. Release the breath through the nose in reverse order, emptying first the chest, then ribcage, then belly.

24. Repeat for 10-15 rounds.

25. Return to Natural Breathing:

26. After finishing your last round, return to your natural breathing.

27. Observe any differences in how you feel compared to the beginning of the practice.

28. Gentle Movement:

29. With eyes still closed, bring gentle movement back into your body.

30. Roll your shoulders, move your head from side to side, make circles with your arms and hands, stretch out your legs, shake them out, and circle your feet.

31. When you feel ready, open your eyes.
    

By incorporating Dirgha Pranayama into your daily routine, you can enhance your respiratory health, reduce stress, and build a stronger connection between your body and mind. This practice not only supports your physical well-being but also nurtures mental clarity and emotional balance. Start today and experience the profound benefits of conscious breathing.

Don’t forget, you can find an audio tutorial of this breathing technique in the Free Resources section on our website.