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Dirga Pranayama

Dirga Pranayama, or Three-Part Breath, is a foundational yoga technique that teaches us to fill the lungs fully by breathing into three areas: the belly, the ribs, and the upper chest. This layered approach brings awareness to the entire respiratory system, encourages diaphragmatic breathing, and gently retrains the body to breathe deeply without force.

For people with COPD, Dirga Pranayama offers a practical way to counteract shallow breathing and engage the lower lungs more effectively. It promotes relaxation, improves oxygen flow, and creates a sense of spaciousness in both the body and mind. Practiced regularly, it can help reduce breathlessness and improve confidence with breath control.

Step-by-Step Instructions

 

Practice seated or lying down with knees supported. You can place one hand on the belly and one on the chest to track the breath’s movement.

 

Step 1: Settle into Stillness

Sit or lie down comfortably. Soften your shoulders and jaw. Allow your eyes to close or gaze downward. Begin by observing your natural breath.

 

Step 2: Inhale – Fill the Belly

Inhale slowly through the nose. Let the breath first fill the belly, gently expanding it outward like a balloon. Keep shoulders relaxed.

 

Step 3: Fill the Ribs

Without pausing, allow the inhale to continue upward into the ribcage, feeling the ribs gently widen to the sides.

 

Step 4: Fill the Chest

Let the breath rise into the upper chest and collarbones, creating a gentle lift. The full inhale now expands from belly to ribs to chest.

 

Step 5: Exhale Slowly – Top to Bottom

Exhale smoothly through the nose. Let the chest soften, then the ribs, and finally draw the belly gently inward to release the breath fully.

 

Step 6: Repeat for 6–10 Cycles

Continue the wave-like rhythm of full-body breathing. Allow the breath to slow and smooth out with each cycle. Stay present with the sensations of breath moving through the torso.

VIDEO HERE

Follow this guided Standing Post practice to experience it in real time.

[VIDEO coming soon….]

Practice Tips

  • Keep the breath gentle, not forced — never strain to fill the chest

  • Let the exhale be slightly longer than the inhale if that feels calming

  • Use your hands on the belly and chest to guide breath awareness

  • If you feel lightheaded, return to natural breathing for a few moments

  • This breath can be practiced as a standalone relaxation tool or at the start of a yoga session

Reflection

  • Where did you feel resistance in the breath, and where did it flow easily?

  • Did you notice a difference between your first and last breath?

  • How did this technique affect your sense of calm or connection?

References

  1. Zope SA, Zope RA. Sudharshan Kriya Yoga: Breathing for Health. Int J Yoga. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/

  2. Jerath R, Edry JW, Barnes VA, Jerath V. Physiology of long pranayamic breathing. Med Hypotheses. https://pubmed.ncbi.nlm.nih.gov/19073389/

  3. Harvard Health Publishing. Relaxation techniques: Breath control helps quell errant stress response.https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

 

Disclaimer:

The movement and breathing practices shared on this page are for general informational and educational purposes only. They are not intended as medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before beginning any new exercise program, especially if you have COPD or other medical conditions. Stop immediately if you experience pain, dizziness, or shortness of breath.

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