Dirga Pranayama (Three-Part Breath)
Dirga Pranayama, or Three-Part Breath, is a foundational yogic technique that involves sequentially filling the abdomen, rib cage, and upper chest to maximize lung capacity. This practice promotes full diaphragmatic engagement, optimizing oxygen exchange and inducing a profound state of parasympathetic relaxation.
- 1Lie on your back or sit in a comfortable position with your spine straight.
- 2Place one hand on your belly and the other on your upper chest to feel the movement of your breath.
- 3Inhale slowly through your nose, first expanding your belly as the diaphragm contracts downward.
- 4Continue the same inhalation, allowing your rib cage to expand outward in all directions.
- 5Complete the inhalation by filling your upper chest, feeling your collarbones lift slightly.
- 6Exhale slowly through your nose, reversing the process: first relaxing the upper chest, then the rib cage, and finally drawing the belly inward.
- 7Repeat this smooth, continuous wave of breath for 5 to 10 minutes.
By consciously engaging the diaphragm, intercostal muscles, and accessory respiratory muscles in a sequential manner, Dirga Pranayama maximizes tidal volume and optimizes alveolar ventilation. This deep, slow breathing pattern stimulates pulmonary stretch receptors, which send afferent signals via the vagus nerve to the brainstem, increasing parasympathetic tone and reducing sympathetic overdrive. The smooth, prolonged respiratory cycle enhances respiratory sinus arrhythmia (RSA), thereby improving heart rate variability (HRV) and lowering systemic blood pressure.
Treats Symptoms
Target Metrics
Generally safe for all populations. Individuals with severe asthma or COPD should avoid forcing the breath and focus on comfortable expansion rather than maximum capacity.
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