yogic 3-part breath

yogic 3-Part Breath (dirga pranayama) creates mental alertness  and a sense of balance in the body and mind. Dirga pranayama helps you learn how to breathe deeply. Extend the length of the exhalation to enhance the calming effect. Practice this breath lying down, sitting, standing, walking down the street, driving a car, any time or place whenever you need to practice a little chillasana.

MECHANISM OF ACTION Yogic-3 part breath (dirga pranayama) is a slow and deep diaphragmatic breath that creates a state of mental alertness and focus. Dirga pranayama is practiced with a breathing ratio of 1:1 (sama-vritti) or 1:2 ratio (vishama-vritti) for the inhalation and exhalation. The long extension of the breath helps to calm the autonomic nervous system; activate the parasympathetic nervous system; slow the rate of respiration; lower heart-rate; release muscle tension; and massage the spinal column.

INDICATIONS & USAGE Practice dirga pranayama p.r.n. (as needed) to increase energy or calm the mind. Helpful for individuals with anxiety, back pain, carpal tunnel syndrome, CHF, chronic stress, depression, fibromyalgia, hypertension and infertility.

DOSAGE & ADMINISTRATION Dirga pranayama can be practiced anytime or place: sitting, standing, lying down or walking down the street. For increased benefit, practice for at least 3-5 minutes.

CONTRAINDICATIONS No known contraindications.

PRECAUTIONS/WARNINGS Avoid practice if you have a headache or migraine.

PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates.

SIGN UP for a class or workshop today!


RESOURCES 

BOOKS

The Principles and Practice of Yoga and Healthcare. Sat Bir Singh Khalsa
Yoga as Medicine. Timothy McCall MD
Yoga for Depression. Amy Weintraub
Yoga Skills for Therapists. Amy Weintraub

CLINICAL STUDIES

  • Streeter CC et al. Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Med Hypotheses (2012), doi:10.1016/j.mehy.2012.01.021
  • Khalsa BS, Bennett S. Initial Evaluation of the LifeForce Yoga Program as a Therapeutic Intervention for Depression. Intl J of Yoga Therapy (2008) 18http://yogafordepression.com/wp-content/uploads/initial-eval-of-lifeforce-yoga.pdf