How to Teach Dirga Pranayama - Yoga Practice Blog

How to Teach Dirga Pranayama

how to teach dirga pranayamaBy Faye Martins 

Introducing your students to the art of Yogic breathing with Dirga Pranayama helps them in many ways. Integrating these practices into traditional Yoga postures will increase your students’ health through physical and mental exercises. Breathing is a necessary function of our daily lives. We do it without even needing to think about it. Let’s take a deep look into Dirga Pranayama or three-part breath.


Why is it beneficial? How can you practice three-part breathing? What are the benefits of practicing three-part breath? It is believed that if our breath is stagnant or weak it can be representative of how we are feeling emotionally. If a person is lost in thought and thrown out of balance proper breathing will help. People often use their fast breathing system, which the body also interprets as stress. So if an individual is feeling stressed out, or distressed for whatever reasons the body and mind react. The unconcious mind may interpret dysfunctional breathing as a crisis.

What is Dirga Pranayama?

Three-part breathing exercises may be used as a means of both calming and cleansing the body. Advanced yoga practitioners use three-part breathing as a technique to induce a natural, very comfortable trance for self-reflection. These three-part breathing exercises have some very useful benefits for the body and mind. Take time to learn the basics and then you may use this form of pranayama to calm and relax your mind through everyday life’s stress.

Benefits of Practicing Dirga Pranayama

When you take a three-part breath, it is going to mean inhaling for a count of three seconds. Then, hold your breath for a count of three seconds. Finally, exhale slowly for a count of three seconds. This can help provide relief from general anxiety, stress, and mild forms of depression. Many believe that this practice will also reduce blood pressure and lower cortisol levels.


Three-Part Breath in the Morning

The benefits are significantly increased if most of your breathing during the day is done through your nose. If nasal congestion prevents you from getting good airflow, find a neti pot at the pharmacy, or grow fresh-cut ginger in your house to help you stay well. Practice 3-part breathing by lying on your back with knees bent and hands-on your stomach. Relax face muscles and exhale to the belly button before inhaling for three counts. The benefits of practicing three-part breath are increased energy levels, powerfully clean organs, and an emotional equilibrium.  At the same time, Dirga pranayama promotes peace, self-love, and generosity in all your relationships.

Three-Part Breath at Night

One of the best methods to fall asleep, reduce stress, and to balance emotions is by doing three-part breathing. For instance, you can practice this exercise while lying in bed at night. Practice this, specifically, by closing your eyes, taking a deep breath in for one count, holding it for another count, and finally exhaling forcefully. Finally, the entire exercise should be repeated about six times.



More Reasons to Practice

Most people don’t realize how proper breathing helps with the relaxation and flexibility of the mind. Therefore, Yoga breathing practices are highly beneficial for grounding, releasing tension, and increasing the flow of oxygen throughout the body. Most importantly, Dirga Pranayama is one exercise that is effortless for new students to learn. As a result, it helps your students to become aware of their breathing patterns. Later, they learn to expand their lung capacity fully and exhale completely. Subsequently, this practice also helps to balance the length of the inhale and the exhale. Of course, balanced breath offsets the tendency to breathe shallowly when we are feeling anxiety.

Best Time in Class

Very often, Yoga instructors begin teaching Dirga Pranayama at the beginning of the class, but it is also taught just prior to meditation and Shavasana. Furthermore, this technique encourages students to take deep breaths, with their next breath targeting the three sections of the inhalation.


Additional Pranayama Methods

In addition to Dirga breathing, other pranayama exercises also help to combat depression. Firstly, the Sudharshan Kriya is a very good exercise for balancing brain chemistry and relieving symptoms of anxiety and depression. Secondly, Alternate Nostril Breathing also balances the two nervous systems, leaving you energized and deeply relaxed.

© Copyright – Aura Wellness Center – Publications Division

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