By Justin Stilson, LPC
In. Out. In. Out. 23,000. That’s about how many inhales and exhales the average person takes every day. Breathing is part of our unnoticed everyday lives. But, have you ever wondered what the effects would be if you became better acquainted with your breathing? If your inhales and exhales were accomplished with intention rather than routine?
Over a year ago, I was beginning to feel the effects of habitual stress on my body and mind. While I had an active yoga practice for physical body, I wanted to find a method to provide me more mental balance. I began the practice of Three-Part Yogic Breathing, aka Dirgha Pranayama. Defined by Yogapedia: Dirgha Pranayama is a yogic breathing exercise that involves filling the lungs as much as possible using the entire respiratory system. The term comes from the Sanskrit, dirgha, meaning “long”; prana, meaning “life force”; and yama, meaning “restraint,” or ayama, meaning “extend” or “draw out.” It is the most basic of yogic breathing exercises and the one upon which other breathing practices are built.
My favorite Three-Part Breath Practice courtesy of DoYouYoga:
1. Sit with your spine erect or lie down on your back. Begin taking long, slow, and deep breaths through your nose.
As you inhale, allow your belly to fill with air, drawing air deep into your lower lungs. As you exhale, allow your belly to deflate like a balloon. Repeat several times, keeping your breath smooth and relaxed, and never straining. Repeat several times.
Breathe into your belly as in step #2, but also expand your mid-chest region by allowing your rib cage to open outward to the sides. Exhale and repeat several times.
Follow steps #2 and #3 and continue inhaling by opening your upper chest. Exhale and repeat.
Combine all three steps, utilizing all three chambers of your lungs (low, mid, high) into one continuous or complete flow.
Since integrating this into my yoga practice, I have found many benefits. I finally feel like I am able to take full, concentrated breathes. Now that may not seem like an earth shattering benefit, but the result of these full, concentrated breathes has helped calm my mind, helping to reduce my stress and anxiety. I feel more rested in the morning which has helped me feel more focused during the day. When done before meditation, I find that I am able to better focus while still remaining at ease.
While I may only spend a few minutes in a Three-Part Breath Practice each day, they have become my most beneficial minutes.