THE FULL YOGIC BREATH
The Yogic Breath, also known as Diaphragmatic Breathing or Three-Part Breath (Dirga Pranayama), is the cornerstone of mindful breathing in yoga. It teaches us to utilize the full capacity of our lungs, promoting deeper relaxation and increasing the intake of prana, our vital life force energy. This breath originates deep within the abdomen and expands upward, like a wave.
How to Practice:
Find a Comfortable Position: You can practice this lying down (Shavasana), seated comfortably with a straight spine, or even standing. Allow your body to relax.
Awareness of the Belly: Place your right hand gently on your lower abdomen, just below your navel, and your left hand on your chest. This helps you feel the movement of your breath.
Inhale Deeply: Begin your inhalation, focusing on allowing your belly to rise first, like a balloon filling with air. Feel your hand on your abdomen move outward.
Continue the Inhale: As your belly gently expands, allow the breath to move upward into your rib cage, expanding it to the sides and front. Feel your chest rise slightly, but without excessive tension in the shoulders.
Complete the Inhale: Finally, allow the breath to rise gently into the upper chest, near your collarbones. You should feel a subtle lift in your upper chest. The entire inhalation should be a smooth, continuous wave.
Exhale Slowly: Begin your exhalation from the belly, allowing it to soften, Then, Gently soften the chest. as you allow your abdomen to gently draw inward towards your spine, releasing all the air from your lungs.
Continue the Rhythm: Maintain this slow, deep, and rhythmic breath. Inhale from the belly to the ribs to the chest, and exhale from the bellly to the ribs to chest. Allow your breath to be smooth and even, .a wave like breath
Observe: Continue for several rounds, focusing on the gentle rise and fall of your abdomen, rib cage, and chest. Notice the natural pause at the end of the exhalation before the next inhale begins.
Benefits:
Increases Lung Capacity: Encourages the full use of the lungs, improving oxygen intake and carbon dioxide release.
Calms the Nervous System: Activates the parasympathetic nervous system, promoting relaxation and reducing stress and anxiety.
Massages Internal Organs: The gentle movement of the diaphragm massages the abdominal organs, aiding digestion.
Grounding and Centering: Helps to anchor the mind in the present moment, fostering a sense of calm and stability.
Prepares for Deeper Pranayama: Establishes a foundation for more advanced breathing techniques.
Enhances Energy Flow: Facilitates the smooth flow of prana throughout the body.
Effects on Doshas (Ayurvedic Perspective):
Vata: The grounding and stabilizing nature of Yogic Breath helps to pacify aggravated Vata. The slow, rhythmic movement counters the erratic and airy qualities of Vata, promoting a sense of calm and reducing anxiety and restlessness.
Pitta: While not directly cooling, the balanced and mindful nature of this breath can help to soothe the intensity of Pitta. By promoting relaxation and reducing stress, it can prevent the build-up of excess heat and irritability.
Kapha: The expansive and energizing quality of deep breathing can help to counter the heaviness and stagnation associated with Kapha. It encourages movement and can help to alleviate feelings of lethargy.
Focus of Awareness:
The gentle rise and fall of the abdomen, rib cage, and chest.
The smooth, continuous flow of the breath.
The feeling of relaxation and expansion with each inhale and release with each exhale.
the pause between breaths
Tips for Deeper Practice:
Imagine your breath as a wave moving smoothly through your torso.
Maintain a soft and relaxed facial expression throughout the practice.
Avoid forcing the breath; allow it to be natural and easy.
This foundational breath is a beautiful way to begin your pranayama journey, connecting you deeply with your body's natural rhythm and preparing you for the more dynamic practices to follow.