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Benefits of Dirga Pranayama: Three-Part Breath

May 4, 2022

Dirga pranayama is a technique that increases focus and calms your mind. It’s simple to do, and even those without any prior yoga experience can enjoy this rejuvenating practice. Here is how to do a three-part breath and the benefits of this practice. Even a few minutes can make a difference in your day.

How to do Dirga pranayama:

Take the first third of your inhalation into your lower lungs and upper belly, and pause briefly. Then breathe the second third of your inhale into your middle lungs and back, and pause again briefly. Then breathe the final part of your inhale, into the upper portion of your lungs and collarbones, and pause again.

On the exhale, release gradually from the upper lungs, middle lungs, and lower lungs.

Repeat this simple pattern again for several rounds for up to five minutes.

Benefits of Dirga pranayama:
  • Helps overall respiratory health.
  • Calms down the body and mind.
  • Improves concentration and focus.
  • Bolsters the lungs and serves as a foundation for many other pranayama practices.
  • The practice of Dirga pranayama is helpful for better skin and hair quality and also beneficial for better sleep.
  • Helps reduce hypertension and high blood pressure by relaxing blood vessels.
  • Enhances detoxification of the body.
  • Helps balance hormone health.
  • Improves the energy levels in the body.
  • Improves digestion.