Dirga Pranayama

The Art Of Controlling Breath Through Dirga Pranayama

Dirga Pranayama is an ancient and proven technique of controlling one’s breath.

It has been practised for centuries by the highest achieving people in the world, including the great Indian sages and spiritual leaders. 

This particular pranayama is said to be the most energizing and revitalizing breathing exercise. It tones up your entire body and gives you a great sense of calmness and peace. 

In this article, we will learn about the details of this pranayama and its benefits.

What is Dirga Pranayama ?

Dirgha is a Sanskrit noun that translates as “deep,” “prolonged,” or “long.” When you include pranayama, it becomes a systematic strategy for manipulating our Prana (or in simple language breath).

Does pranayama control breath?
When both phases combine, it interprets as the expansion of the breath for a longer time than regular breathing.

Dirga Pranayama is a powerful breathing technique that helps practitioners master their breathing.

It assists people in breathing so that air enters the belly, and oxygen-rich blood circulates throughout the body. 

It is an excellent practice for those who wish to experience the profound benefits of whole, deep breathing.

The science behind Dirga Pranayama

Breathing is the life force in yoga literature, and poor breathing can cause significant injury to the body. It can also be highly damaging to the mind and spirit. 

It has been discovered that most persons who suffer from depression, anxiety, or melancholia have severe respiratory issues. 

Dirga Pranayama truly teaches people how to breathe correctly so that the life energy circulates throughout the body as it is supposed to. 

It can profoundly rejuvenate and energize a person from within. It can also assist a person in having more energy for all of their day-to-day activities, allowing them to live happier lives. 

Practising this breathing method can help to improve mental focus, creativity, and confidence. Dirga Pranayama is also beneficial for persons who want to work on their spiritual ascent. 

Because this breathing method prepares the body and mind for meditation, it might be an excellent way to activate and restore the chakras' energy.

Stages of Dirga Pranayama

  • Lie down on your back, eyes closed, and rest your face and body. If it’s more comfortable for you, you can keep your legs spread or bend your knees and bring the soles of your feet to your mat. 
Allow your knees to rest against each other if you bend them.
  • Begin by simply watching your natural inhale and exhalation without changing anything. If you feel yourself becoming sidetracked by mental activity, try not to engage in it. 
Instead, simply observe and then let go, returning your focus to the inhales and exhales.
  • Begin by inhaling and exhaling deeply through your nose.
  • Fill the belly with your breath on each inhalation. Then, like a balloon, fill the tummy with air.
Expel all the air from your belly through your nostrils on each exhalation. Next, draw your navel back towards your spine to ensure that your tummy is empty of air.
  • Repeat for around five deep belly breaths. It is the first instalment.
  • Fill the tummy with air on the following inhalation. When the stomach is full, take a deeper breath and allow the air to expand into the rib cage, causing the ribs to broaden apart.
  • Exhale first from the rib cage, allowing the ribs to slide closer together, and then from the belly, bringing the navel back towards the spine.
  • For around five breaths, repeat this deep breathing into the abdomen and rib cage. It is the second instalment.
  • Fill the belly and rib cage with air on the next inhalation. Then take in a little more air and allow it to fill the upper chest up to the collarbone, causing the area surrounding the heart (also known as the heart centre in yoga) to expand and rise.
  • Exhale from the upper chest first, enabling the heart centre to sink back down, then from the rib cage, allowing the ribs to slip closer together. Finally, expel the air from your abdomen, pulling your navel back towards your spine.
  • Continue at your own pace, eventually allowing the three elements of the breath to flow easily without interrupting.
  • Continue for around ten more breaths.

Benefits of Dirga Pranayama 

  • Because the diaphragm cannot beat the weight of the fetus; a woman normally breathes through her chest area during pregnancy. 
What is the process of controlling breath in yoga?
However, the habit does not change after pregnancy. Dirgha pranayama assists in improving this tendency and allowing ladies to breathe altogether.
  • It aids in the reduction of hypertension, also known as high blood pressure. By doing this deep breathing, our blood vessels relax and open, lowering our blood pressure.
  • This breathing exercise aids in the strengthening of the digestive system. Because we consciously draw the belly in and out during deep breathing, it massages the abdominal organs and strengthens the digestive system.
  • In the case of Hypoxia or Hypoxemia 3 (when the body does not receive adequate oxygen), three-part breathing can assist in restoring the oxygen level in the blood.
  • A thorough inhale provides the body with an adequate amount of oxygen. Furthermore, a complete exhale expels stale CO2 that has accumulated in the lower portions of the lungs. It cleanses the body.
  • The breath assists in healing chronic physical ailments like asthma and emphysema. 
Regular practice of Dirga Pranayama can reduce or eliminate wheezing occurring on inhalation and exhalation due to long-term misuse of COPD (Chronic Obstructive Pulmonary Disease).
  • The breath deeply relaxes various muscles, including those surrounding the spinal cord. It helps to relieve muscle spasms.
  • Because the inhale and exhale are long, deep, and relaxing, this breathing exercise promotes a feeling of relaxation.
  • Because Dirgha Pranayama requires only one part of the body to be active at a time, it is easy to do during everyday activities you may be required to perform throughout your day.

Other benefits

  • Long, deep breathing saves breath counts for a more extended period in this pranayama. It is why ancient yogis used to have longer lives.
  • If one’s mind is not steady due to hemispherical imbalance, this breathing can help balance both hemispheres.
  • Dirgha Pranayama aids in the creation of consciousness in the present moment. It relaxes the mind since all of your attention is on the way you are breathing right now.
  • -Dirgha pranayama slows your breathing and prepares your mind for meditation.


While practising Dirgha Pranayama, keep the following things in mind:

  • If you have asthma or emphysema, dirgha pranayama may be difficult for you to practice. As a result, see your doctor.
  • Drawing air for an extended period might produce dizziness; therefore, it’s best to return to normal breathing if you’re experiencing this.
  • Don’t strain at any stage during this breathing to take in additional air if it doesn’t come easily. It can be harmful to the respiratory organs.


Dirgha Pranayama is used for both therapeutic and recreational purposes. You can do it anytime, anywhere to promote better health and reduce the stress of the day.

If you would like to try Dirga Pranayama, give it a shot. It will leave you feeling relaxed and rejuvenated. 

So, now that you know everything there is to learn about the benefits of Dirga Pranayama begin practising it regularly to achieve total health in mind, body, and spirit!

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