The Breath of Life: Integral Yoga Pranayama: Step-by-Step Instructions in the Yogic Breathing Practices by Satchidananda Swami

Author:Satchidananda, Swami [Satchidananda, Swami]
Language: eng
Format: epub
Publisher: Integral Yoga Publications
Published: 2015-10-11T16:00:00+00:00

C HAPTER 3

Pranayama Techniques: Level I

Deergha Swasam —Yogic Deep Breathing

TECHNIQUE: Deergha Swasam incorporates all three levels of breathing from the diaphragm, through the chest, and up to the clavicles or collarbones. It is complete breathing, utilizing the full capacity of the lungs. The three parts flow one into the next, as one complete, deep breath. It begins with a slow exhalation through the nose. At the end of the exhalation, pull the abdomen in slightly.

Then begin the inhalation by slowly releasing the abdomen and allowing it to expand. Continue the inhalation as you expand the rib cage and then continue to inhale, allowing the upper chest to expand until the collarbones rise slightly. The collarbones rise as the chest expands fully, so there is no need to lift or tense the shoulders. To exhale, reverse the order of the inhalation. First drop the collarbones, then contract the chest, and then the abdomen—one section flowing into the other.

For beginners, it may be easier to start part by part. To begin the first part, exhale slowly through the nose. At the end of the exhalation, pull the abdomen in slightly. Now begin to inhale slowly, releasing the abdomen and allowing it to expand. Now exhale slowly and evenly, contracting the abdomen slightly at the end to squeeze out the last bit of air from the lungs. [Note: You can place one palm on the abdomen to help you feel its movement.]

Now add the next part. On the next inhalation, allow the abdomen to expand and then continue to inhale while expanding the chest. Now exhale fully, contracting the abdomen at the end. On the next inhalation, add the third part. So inhale, allow the abdomen, rib cage, and chest to expand and continue to inhale allowing the upper chest to expand until the collarbones rise slightly. Remember that the collarbones rise as the chest expands fully so there is no need to lift or tense the shoulders. Begin to exhale by first dropping the collarbones, then contracting the chest, and then the abdomen—one section flowing into the other. Repeat this breathing slowly and steadily.

TIME: Three to five minutes. This technique can also be practiced anytime during the day. As you progress in your practice, you can reduce the amount of time spent in Deergha Swasam , as the deep breathing is incorporated in the alternate nostril breathing techniques.

BENEFITS: This method of three-part deep breathing fills the lungs to capacity and empties them thoroughly, enabling you to supercharge the system with seven times as much oxygen and prana as in a normal breath.

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