Dirga Pranayama: Benefits, Steps and Precautions

What is Dirga Pranayama?

Dirga Pranayama is a part of Yogic Breathing and it is a physical and mental practice of Yoga. Dirga Pranayama is also known as Thee Part Breath in English as in this pranayama both inhalation and exhalation happen in three layers smoothly and calmly.

MergeZone - Dirga Pranayama

In Sanskrit “Dirga” means “Complete” not only that it also refers to “Slow” and “Long” and many others which justify the technique of this pranayama. So in full-term sometimes it is also referred to as “Complete Breath”.
Dirga Pranayama is also known as the easiest and safest Breathing pranayama for mastery and improvements. And in many ways, it improves lung capacity and oxygen intake too. To perform this yoga it mostly requires the abdominal muscles, rib cage, and chest.

Steps Of Dirga Pranayama:

In the beginning, it is recommended to practice Dirga Pranayama under the guidance of any Yoga teacher and follow the proper step of Dirga Pranayama. As this pranayama is the basic and first session of Yoga it requires more awareness and patience to practice. So for better outcome and benefits follow those steps of Dirga Pranayama step by step described below :

  1. First, choose a quiet and calm place to practice and then sit either in a crossed-leg position like Sukhasana Position or you can lie down in Savasana Position whichever seems comfortable to you.
  2. If you have any back-related problem in sitting then lay down and extend your legs and bend your knees. In that practice, you will feel your abdominal muscles and rib cage part’s movement.
  3. Always feel relaxed and calm and wear loose cloth so that your muscle's movement should be relaxed and easy.
  4. Now place your one hand on your belly most likely over your navel and place another hand on your chest just inches below the collarbone.
  5. Now closed your eyes and make sure that your body is straight and sit on a pillow or cushion making your back slightly uplifted.
  6. Start inhaling and exhaling with your both nostrils and breathing should be natural, should not be forced. Do this around 15-20 times continuously.

  • In the First step as you breathe in, feel the air filling the abdomen area. You can realize this with your hand how your belly is filling like a balloon.
  • And in time of your exhale slowly press your navel in to help your abdomen to drive out the complete air out of your belly.
  • In the Second step during breathing in again fill the abdomen up to your comfortable limit and try to draw some more and send it to expand the ribcage. You can feel the movement of the ribcage with your hand. Extend your ribcage with air without any stress and force.
  • The exhalation process should first shrink your ribs naturally and then push out all held air from the middle and lower torso.
  • In the final Three steps inhale and fill your rib cage, your abdomen and finally extend your collarbone and chest for extra air for filling it.
  • But here the exhale should be reverse which means first remove the held air from your chest than from the rib cage and finally from the abdomen.

This is the complete process of Dirga Pranayama with Three-Part steps. Now repeat those three steps at one time and each step should be 5-7 times. First, do it for 5 minutes and see if it is comfortable or not and then extend your time to 10-15 minutes.

Benefits Of Dirga Pranayama:

Daily practice Dirga Pranayama is too beneficial like other Yogic Breathing Pranayama. Dirga Pranayama helps to oxygenate your blood and keep you calm and stress-free. As it helps to flow oxygen in your brain it helps you to become more aware and focused and tension free. Basically it the easiest yoga for stress buster. For better and meaningful benefits try to practice this pranayama under any Yoga teacher’s guidance. Some of the major benefits of Dirga Pranayama are described below
MergeZone - Dirga Pranayama Benefits

  • The deep and smooth Dirga Pranayama practice really helps to increase the oxygen supply in your blood 7th times more than the normal breathing or inhaling.
  • Dirga Pranayama also helps to fill up your brain with oxygen and keep your mind calm and focused.
  • This pranayama is also known for building a great level of awareness and sense of relaxation in people if practiced regularly without any kind of special position and other steps.
  • During the practice along with perfect position and steps and building breathing awareness, it increases the Prana flow and clears the blocked channels and kriyas and makes you feel free and comfortable.
  • The daily practice of Dirga Pranayama reduces the anxiety and stress level and brings you more confidence as the oxygen flow all over the body continuously.
  • As it is done at the beginning stage of yoga session it helps to prepare your body and mind for any kind of Asana and Meditation in the future.
  • Regular practice of this helps to provide inner peace and keep you calm and alerted physically, mentally, and also spiritually.
  • The practice of Dirga Pranayama is helpful for better Skin and hair quality and also beneficial for better sleep.
  • Practicing of this pranayama reduces Hypertension and High Blood pressure by reducing it as our Blood vessels become relax and calm.
  • Beneficial for a faster chemical reaction in the body, enhanced detoxification of harmful elements provides mental clarity and helpful for balancing Hormones perfectly.
  • It improves the energy levels in the body and provides better digestions.
  • It also reduces the weight not in a great way but in a holistic way.


There are no such precautions and contraindications of Dirga Pranayama as it is the easiest and smooth Breath in and out of the lungs without any kind of extra steps. That’s why this is one of the safest pranayamas for most of the people but there are few minor things you should keep in mind that

  • Do not try to extend your lung capacity during practice.
  • Your breathing should be smooth and not too much deep.
  • Make yourself and your body in a comfortable position and relax.
  • If you have Asthma or any breathing-related difficulties don’t do it.
  • At the beginning try to contact a yoga teacher and follow the initial guidance of doing it.
  • If you feel tired and dizziness during practice stop doing and relax and then do normally.

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