Dīrgha Prāṇāyāma
The full yogic breath, belly, ribs, chest; the foundational practice that teaches where the breath actually goes.
How to practise
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Lie down or sit; rest the hands on the belly.
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Inhale into the belly, let it rise like a balloon.
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Continue the same inhale into the ribs, then the upper chest.
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Exhale in reverse, chest, ribs, belly sinking.
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Ten slow, wave-like rounds; finish with normal breathing.
Benefits
- Trains complete use of the lungs, gently and without strain
- Grounds and steadies, the classic first remedy for anxious, high breathing
- Prepares the body-mind for every other prāṇāyāma
- Can be practised lying down, making it ideal for beginners and illness recovery
Contraindications & cautions
- Never inflate to the point of tension, full, not stuffed
- Respiratory illness, keep the pace gentle and pause when needed
If you are pregnant, or live with a cardiac, respiratory or mental-health condition, consult a qualified teacher and a physician before practising. Never strain the breath.
In the tradition
Before any counting, any retention, any technique; there is simply learning to breathe wholly. Dīrgha (the “long” breath) is that lesson: most of us breathe into the top third of the lungs and call it living, and this practice quietly corrects the habit.
Sources & further reading
- Asana Pranayama Mudra Bandha , Swami Satyananda Saraswati (the full yogic breath as the base practice)
- Light on Pranayama , B. K. S. Iyengar