The breath is the bridge that connects the mind and body. How you breathe has a lot to say about what's going on internally. When we are under stress, our breath becomes quick & shallow. This initiates a response in our nervous system called the fight-or-flight response. We may experience a rapid heartbeat, lightheadedness, dizziness, chest pains, and other troubling sensations in the body. These responses can have long term effects on our emotional, physical, and energetic state. However, just as our emotional & physical state can dictate our breathing patterns, control of our breathing can positively impact us physically and emotionally.
In yoga, the practice of controlling & focusing on the breath is called Pranayama. It is the practice of the breath as a tool for cultivating our vital life force energy, or Prana. This energy is what nourishes the mind and keeps the body alive. Our prana is intimately linked with our breath, and by controlling the breath we allow our energy to elevate.
"When the breath wanders, the mind is also unsteady. But when the breath is calmed,
the mind too will be stilled, and the yogi achieves long life." -Hatha Yoga Pradipika
DIRGA PRANAYAMA, also known as 3-Part Breath, is one of many Pranayama exercises you can practice to nurture your vital life force energy. This energizing breathing exercise involves actively breathing through 3 separate parts.
Part 1: Diaphragm/Belly
Part 2: Ribs
Part 3: Chest
On a day to day basis when we breathe, we unconsciously only take oxygen into our upper chest without filling our lungs with oxygen fully. Dirga Pranayama is a diaphragmatic breath that allows for a deeper inhale and a more complete exhale. When we use the abdomen, diaphragm, and chest to breathe, the lungs can take on more oxygen. This improves blood circulation and the overall health of our heart, lungs, and other systems in the body.
"This method of three-part deep breathing fills the lungs to capacity and empties them
thoroughly, enabling you to supercharge the system with seven times as much oxygen and prana as in a normal breath." -Swami Satchidananda
Dirga Pranayama is not only great for the body but, it's also great for calming the mind. Because breathing is so deeply connected to our energy and nervous system, practicing deep breathing can help ease the mind and alleviate stress.
HOW TO PRACTICE DIRGA PRANAYAMA: 3-PART BREATH
To get started, find a comfortable seated position. Lengthen up through your spine and relax your shoulders away from your ears. Finding a nice, tall spine is important for any breathing exercise as it allows the breath to flow gently and more easily. If a seated position is uncomfortable, then lie down on your back. You can use a blanket or a pillow for additional support, if needed.
Once you've found a comfortable position, place one hand on your heart and the other on your low belly. This will allow you to feel and guide the flow of breath through the belly, ribs, and chest.
Close your eyes and take a few cycles of natural breath. As you breathe, bring your attention to your body and begin notice any areas of tension or tightness. Mindfully and with awareness, gently invite those areas to soften and relax. As you begin to find stillness, start to deepen the breath. Take deep, intentional inhales through the nose & long, gentle exhales out through the nose.
Start to bring your awareness to your lower abdomen. As you inhale, allow the belly to soften and expand. Feel the belly rise underneath your hand, inflating like a balloon. As you exhale, allow the belly to contract & deflate. Draw the navel in towards your spine as you completely expel the breath.
Repeat this deep belly breathing for five or more breaths. (Since so many of us breathe into our upper chest, this practice may take some getting used to. Feel free to take as many rounds as you need to get used to how it feels in your body.)
On you next inhale, fill the belly up with air first. Once the belly is full, begin to draw the breath into your ribcage. As you do this, try to keep the upper chest still. As you exhale, release the breath down from the ribcage first, and then from the belly.
Repeat this for at least 5 rounds of breath. Again, take as many rounds as you need to feel comfortable.
On your next inhale, fill the belly with air first, then the ribcage. Take in a little bit more air and guide it up into your upper chest. At this time, allow the upper chest to expand and rise.
As you exhale, release the breath down from the upper chest, allow the heart to sink back down. Draw the breath down through the ribcage, and then finally the belly. Draw the navel back in towards the spine.
Continue to breathe like this at your own pace. Moving the breath up from the belly, through the ribs, and then the chest; and down from the chest, through the ribs, and then the belly. Use your hands to guide the breath. Keep the eyes closed and feel the gentle flow of the breath as you inhale and as you exhale.
NOTES:
-This breathing exercise takes some practice. Be gentle with yourself. The more you practice, the easier and smoother the breath will become.
-Never force your lungs into overcapacity. The lungs should feel full but, never uncomfortable.
-Do your best to keep the flow of your breath as smooth and controlled as possible. The length of the inhale should be the same as the length of your exhale.
-Take extra precaution if you have asthma or any other breathing difficulties. If you ever feel faint, dizzy, or light headed, you can end the practice at any time & return to a natural rhythm of breath.
Give this exercise a try! Explore the expansiveness of your body and the power of your breath.
Stay well & keep shining
-Faith