Full Yogic Breathing: The Power of the Complete Breath

Full Yogic Breathing, a fundamental yet transformative technique. Known as the Complete Breath or Dirga Pranayama, this practice engages the entire respiratory system - utilizing the abdomen, diaphragm, and chest in harmony. Full Yogic Breathing is a powerful tool that enhances mental clarity, emotional stability, and physical well-being.

Let’s dive into the essence of Full Yogic Breathing, its benefits, and how to integrate it into your daily life for a more balanced, centered experience.

Three-part breath

A technique that unifies three types of breathing into one fluid motion:

1. Abdominal breathing (Diaphragmatic): Engaging the lower part of the lungs.

2. Thoracic breathing: Filling the middle lungs by expanding the rib cage.

3. Clavicular breathing: Expanding the upper chest to fully inflate the lungs.

Full Yogic Breathing draws in the maximum amount of oxygen, ensuring optimal oxygenation and detoxification. It also encourages complete exhalation, which is crucial for releasing stale air and tension from the body.

How to Practice Full Yogic Breathing

Full Yogic Breathing

Step 1: Preparation

• Sit in a comfortable position, either cross-legged or in a chair with your feet flat on the ground. You can also lie down if preferred.

• Keep your spine straight, shoulders relaxed, and hands resting on your knees or abdomen.

• Close your eyes and bring your awareness to your breath.

Step 2: Inhalation (Three Parts)

1. Abdominal Breathing: Begin by inhaling deeply through your nose, expanding your belly outward like a balloon. Feel the breath filling the lower part of your lungs.

2. Thoracic Breathing: As you continue to inhale, expand your rib cage outward and upward, allowing the breath to fill the middle part of your lungs.

3. Clavicular Breathing: Finally, lift your collarbones and fill the uppermost part of your lungs, drawing in as much air as possible.

Step 3: Exhalation (Three Parts)

1. Clavicular Exhalation: Begin by gently releasing the air from your upper chest, allowing the collarbones to soften.

2. Thoracic Exhalation: Gradually contract your rib cage, pressing the air out from the middle lungs.

3. Abdominal Exhalation: Finally, draw your navel back toward your spine, squeezing out the last bit of air from the lower lungs.

Step 4: Repeat and Observe

• Continue breathing in this three-part flow, moving smoothly from one section to the next.

• Take slow, deep breaths, ensuring each inhalation and exhalation is even and complete.

• Practice for 3-5 minutes, gradually extending the time as you become more comfortable.

Benefits of Full Yogic Breathing

1. Increased Oxygen Intake

Full Yogic Breathing maximizes the use of your lung capacity, bringing more oxygen into the bloodstream. This helps improve overall vitality, mental clarity, and energy levels.

2. Stress Relief and Relaxation

When we breathe shallowly, we often trigger the body’s stress response. Full Yogic Breathing, on the other hand, activates the parasympathetic nervous system, which promotes relaxation and reduces stress, anxiety, and nervous tension.

3. Enhanced Lung Function

By engaging all parts of the lungs, this technique helps to maintain and even improve lung elasticity and function, particularly beneficial for those with respiratory conditions like asthma or COPD.

4. Emotional Balance

Breath is deeply linked to emotions. By consciously practicing Full Yogic Breathing, you gain control over emotional responses and can cultivate a state of calm and equanimity. This can help you manage feelings of anger, frustration, or sadness.

5. Improved Digestion and Detoxification

Deep abdominal breathing stimulates the diaphragm, which massages the internal organs, improving digestion and aiding in the detoxification process. Full exhalations also help to remove carbon dioxide and toxins more effectively from the body.

6. Better Sleep

Practicing Full Yogic Breathing before bedtime can calm the nervous system and quiet the mind, making it easier to fall into a deep, restorative sleep.

The Connection Between Breath and Mind

In yoga, the breath is considered the bridge between the self and mind. Our emotional state is often reflected in the way we breathe. When we’re anxious, our breath becomes shallow and rapid. When we’re relaxed, our breath slows down and deepens. Full Yogic Breathing strengthens the lungs and improves physical health but also calms the mind, bringing a sense of inner peace and focus.

By making Full Yogic Breathing a regular part of your routine, you can cultivate greater mindfulness, relaxation, and vitality in your life. Remember, it all starts with a single, conscious breath. So breathe deeply, and let the journey begin.

Ready to experience the benefits of Full Yogic Breathing?

Take a Deep Breath In