Hatha YogaFull Yogic Breath (Dirga Pranayama)
Dīrgha Prāṇāyāma
The foundational technique: the breath fills the belly, the ribs, and the upper chest in turn. The basis for every other pranayama.
Full Yogic Breath, or dirga pranayama, teaches you to use the whole capacity of your lungs: each inhale fills your belly, then your lower ribs, then your upper chest. Many teachers in the US call it three-part breath. It's usually where people start with pranayama, because the other techniques are built on this skill.
In the app the practice is beginner level, with an exhale a little longer than the inhale, 4 and 6 seconds, and a default length of 5 minutes.
How to do it
- Sit with a straight spine, one palm on your belly and the other on your chest.
- As you inhale, first the belly fills, then the ribs widen, and finally the chest rises slightly.
- Exhale in reverse order: chest, then ribs, as the belly gently draws in.
- Breathe through your nose, smoothly and without effort. Follow the pacer.
More detail
The movement is easiest to learn lying on your back with your knees bent: your belly and ribs are relaxed, and your palms can clearly feel where the air goes. Once the wave makes sense, sit up with a straight back, for example in Easy Pose or on your heels.
The three parts of the inhale aren't separated by pauses; they form one smooth movement from the bottom up. Typical trouble spots: shoulders creeping toward your ears, the chest moving before the belly, and topping up the inhale until you're completely full.
Fill your lungs without strain and stop short of the limit. If you get dizzy, return to normal breathing and shorten the count.
Benefits
Calms the nervous system, expands breathing capacity
Cautions
The app lists no specific cautions for this pose. General safety: never push into pain, keep breathing, and check with a professional if you have an injury or a chronic condition.
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Questions
How is full yogic breath different from belly breathing? Belly breathing uses only the lower part of the lungs, while here the ribs and chest join in. You can think of belly breathing as the first stage of the full breath.
Can I breathe like this all day? As an exercise, the technique is done for a few minutes in a row. In daily life, the goal is simply for your usual breathing to become calmer and deeper without you having to manage it.
What should I learn next? Once the full breath feels natural, move on to Ujjayi Breath with its soft sound, or to Alternate Nostril Breathing.