dirgha pranayama

Dirgha Pranayama (Three-Part Breathing): Steps & Benefits

Dirgha pranayama is a breathing exercise in which the lungs are filled as much as possible using the entire respiratory system. dirgha means long, that pranayama which increases the life of a person is called dirgha pranayama.

By doing dirgha pranayama regularly, it frees the body from stress. Due to which every part of the body gets agility.

Along with this, it strengthens the lungs, chest, and muscles, which keeps it healthy. This pranayama is also called the complete breath, the yogic breath, and the three-stage breathing.

By doing dirgha pranayama, the consciousness ie the soul remains happy. And it also keeps you away from various types of diseases. This pranayama gives relaxation to the nervous system. Know the method of doing Dirgha Pranayama, its benefits, and its precautions.

What Is Dirgha Pranayama ? (Three-Part Breathing)

The name of Dirgha Pranayama comes from two Sanskrit words. “Long” (also called “Dirgha”) has several meanings, including “slow,” “deep,” “long,” and “full.” “Swasam” refers to the breath. Therefore, this practice is sometimes referred to as “full breath” and is often referred to as “Durga Pranayama”.

Dirgha Pranayama is a powerful breathing exercise that helps strengthen the respiratory system. It helps people breathe in a way that allows air to reach the abdomen and oxygenated blood to circulate throughout the body.

This can have a major transformative effect on the body and mind thus ensuring that a person is able to receive internal healing. This Pranayama is also known as three-part breathing.

By doing this pranayama, calms your mind, keeps the nervous system healthy, and helps in protecting you from many diseases.

How To Do Dirgha Pranayama Tips

Usually Dirgha Pranayama is done during the beginning and end of your yoga. However, you need to practice this breathing technique properly if you want to enjoy all its benefits.

It is true that practicing this Pranayama regularly can rejuvenate your body, mind, and spirit and help you get the most out of your life. Under no circumstances should you put pressure or force on your lungs while breathing.

Make sure you feel comfortable breathing in and out. Don’t breathe too deeply and make sure you stay comfortable during the exercise.

If you feel restless or dizzy, resume your normal breathing pattern immediately. Always make sure that you do this pranayama under the guidance of an experienced yoga teacher.

It is also important that you practice Dirgha Pranayama on an empty stomach or do it only after 4-5 hours of having a meal.

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Steps or Method

  • In the first phase of this pranayama, the breath is controlled, in the second phase the breath has to be prolonged by controlling it, in the third phase internal and in the fourth phase external Kumbhaka has to be practiced.
  • To do this pranayama, first of all, lie down on your back on the asana.
  • After this, gently place the palms on the stomach and the middle finger of both the hands should keep touching each other on the navel.
  • After this, while slowly exhaling, release the stomach loose.
  • Now while inhaling, inflate the stomach.
  • Repeat this action as many times as possible for 5 minutes.
  • While doing this kriya, the breath should be felt first in the chest, then in the ribs and then in the stomach.
  • When you inhale, both your shoulders are upwards and while exhaling it is downwards. Therefore feel the rhythm of breathing in the shoulders as well.

Benefits of Dirgha Pranayama

  • By doing this pranayama our immune system improves.
  • This pranayama also relieves insomnia.
  • This pranayama increases the extent of oxygen within the body.
  • By doing this pranayama daily, the contaminants present in the body are removed.
  • This pranayama is extremely beneficial for mental peace.
  • Through prolonged pranayama, concentration increases.
  • This pranayama can also help you in losing weight.


  • As with all other breathing exercises, it is important to be careful when you are practicing dirgha pranayama.
  • If you are suffering from a respiratory problem, such as asthma or asthma, you need to consult a yoga and medical expert before adding this asana to your regular routine. They will be able to tell you whether you are fit enough to do trhis pranayama.
  • While doing pranayama, stop practicing immediately if you feel restlessness, dizziness or fatigue.
  • If you have some problem related to lungs, then it is mandatory for you to start practicing it with the advice of your doctor or your yoga guru.
  • Don’t overstretch yourself and stay within your comfort range when practicing breathing techniques.
  • If you have some other type of medical condition, you should ask your doctor before practicing dirgha pranayama.

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