Yogic breathing techniques are called Pranayama. Pranayama is loosely translated as prana or breath control. Prana is a Sanskrit word meaning life force. Dirgha Pranayama is a breathing exercise that is also known as "yogic breath," "three-part breath" and "complete breath," according to The Ancient School of Yoga. Yogic breathing can also refer to a technique called "full yogic breath" that emphasizes a wave-like breathing pattern. Each of these techniques will teach you to breathe more fully and bring more oxygen into your lungs.
Full Yoga Breath
Step 1
Sit up straight in a chair, on the floor in a cross-legged position, or lie on your back in corpse pose. Inhale through your nose and bring air deep into your abdomen. Place one hand on your stomach below your belly button for feedback of when your belly is moving. Fill your belly first without allowing your chest to move.
Step 2
Pull air into your chest by continuing to inhale ever more deeply. Place a hand on your chest for feedback that it is moving when it is supposed to. Stay relaxed and do not strain. Keep your shoulders pulled down away from your ears.
Step 3
Empty your chest by exhaling through your nose. Feel your hand move downward as all the air from your chest is expelled.
Step 4
Push all of the air out of your belly until you have fully released all the air from your lungs. Continue breathing in and out through your nose in this wavelike pattern: into your belly, into your chest, out of your chest and out of your belly. Practice smoothly transitioning through each of the four parts until the process flows together without pauses between sections.
Dirgha Pranayama
Step 1
Sit up straight or lie on your back. Take slow breaths in and out of your nose to relax and become aware of your breath.
Step 2
Breathe into your abdomen only, allowing your belly to rise to draw air into the lower part of your lungs. Breathe out through your nose as you contract your abdomen and push all the air out. Keep the rest of your body still.
Step 3
Breathe into your abdomen and ribs. Allow your ribs to expand outward as you draw air into the middle part of your lungs. Exhale completely through your nose.
Step 4
Draw air into your belly, ribs and upper portion of your lungs. Allow your upper chest and collar bones to rise as you inhale. Breathe all of the air out of your lungs.
Step 5
Inhale deeply into all three parts of your lungs for a complete or three-part breath. Exhale fully.
Tips and Warnings
- Practice these breathing techniques before meditation, during yoga classes or whenever you wish to relax.
