New to Pranayama?

In Yoga we practice Pranayama (breathing exercises) as part of our practice. Many of those new to yoga don't really understand what Pranayama is all about.

Life Energy is called prana (pran-nah). In Sanskrit, the word for breath is the same as the word for life – prana. The first thing we do when we enter the world is inhale. The last thing we do in life is exhale. The breath is a metaphor for life energy. In yoga, we seek to sustain and enhance the life force as much as possible –absorbing as much prana through breath, food, visual surroundings, sound, and all of our senses as possible. The most significant way of doing this is through the practice of pranayama breathing techniques or breath control. Yama is translated as control, or discipline, regulation or mastery. Hence, some translate the meaning of pranayama as breath control. Ayama is expansion, growth, extension, augmentation or magnification; often translated as “expansion of life force.” Both are loosely translated as breath control but try to remember that there is much more behind the translation.

The breath is seen by the yogi as an important link between our body, our mind, and our spirit – moving from the purely physical realm, to the mental, and the spiritual.

Those new to breath work often need a "simple" pranayama to get them going. Most beginners do well with Dirgha Breath, also known as 3-part breathing.

Pranyama -Dirgha Breath

Known as the "complete" or "three-part" breath, dirgha pranayama teaches how to fill the three chambers of the lungs, beginning with the lower lungs, then moving up through the thoracic region and into the clavicular region.

Benefits:
Promotes proper diaphragmatic breathing, relaxes the mind and body, oxygenates the blood and purges the lungs of residual carbon dioxide.

How to:

Sit with your spine erect on the floor, or on a meditation bench or yoga block. You can also lie comfortably on your back if you have difficulty sitting, or lean against a wall. Begin by taking long, slow, and deep breaths through the nostrils.
1. As you inhale, allow the belly to fill with air, drawing air deep into the lower lungs. As you exhale, allow the belly to deflate like a balloon. Repeat several times, keeping the breath smooth and relaxed, and never straining. Repeat several times.

2. Breathe into your belly as in Step #1, but also expand the mid-chest region by allowing the rib cage to open outward to the sides. Exhale and repeat several times.

3. Follow steps #1 and #2 and continue inhaling by opening the clavicular region or upper chest. Exhale and repeat.

4.Combine all three steps into one continuous or complete flow allowing the belly, mid-chest, and upper chest to fill with air each time you inhale. Exhaling from all 3 regions.

This is a basic yogic breath that is great place for most beginners to start developing a pranayama practice. Dirgha breath can be incorporated into many asanas that are practiced during yoga class.