Dirgha Breathing
Dirgha Breathing is also known as three part breathing, or a “full” yogic breath. This type of breathing technique uses deep abdominal breathing as it’s basis, and builds upon it. By mastering dirgha breathing, you will increase your lung capacity, increase the flow of oxygen to your muscles, and increase the removal of toxins from the blood.
Begin by finding your comfortable seated position and close your eyes.
In diaphragmatic breathing, we used our hand on our lower abdomen to feel the air expand and contract our bellies.
This is part 1 of the 3 part breath.
Move your hand to your sternum, or the area of your spleen, about 2 or 3 inches above your belly button.
Breath in through your nose and completely fill your belly with breath, as you did with the abdominal breathing.
When the belly is completely filled, begin to fill your lower lungs with air.
Your hand will move out as your lower lungs begin to expand.
Your shoulders and upper chest should remain still.
When your midsection and lower lungs cannot expand anymore, begin breathing out of your nose.
First collapsing your lower lung area completely, then moving down to your lower abdominal region.
You have just completed a 2 part breath.
To complete an entire 3 part breath, move your hand to your upper chest region.
Breath into your lower abdomen first, completely filling and expanding the belly area.
Next, move to your midsection, completely filling your lower lung area.
Your shoulders and chest should not yet have moved.
Finally, allow your upper lung and chest area to fill with air.
Your hand will move out as your upper chest and upper lungs fill with air.
When your entire upper chest area cannot expand anymore, begin breathing out of your nose.
First, collapsing your upper chest/lung area, then moving to your midsection/lower lung area, and finally expel all the are from your lower abdominal region.
When every bit of air has been exhaled, begin the process again.
Focus on the counting during inhalation and exhalation, making sure that they are of equal lengths.