Dirgha Pranayama - Complete Breath

"Dirgha" connotes 'long' in Sanskrit. This pranayama involves a long and deep breath which fills all the three chambers of the lungs.

Sequence:

1. Sit erect on the floor.
2. Keep your eyes closed.
3. Take a couple of long and deep inhalations.
4. Each inhalation needs to take place in three steps:
   
   1. Inhale deeply to fill the lower abdominal region. Exhale and flatten your stomach.
   2. Inhale again deeply to fill up the lower lungs. Simultaneously raise your ribcage. Exhale.
   3. Inhale deeply to fill your stomach with air, expand your rib cage. Continue breathing till the upper chest area is also raised.
5. Once you have assumed the right pattern, inhale in one long flow

Caution:

• Stop practice if you feel dizziness.

Benefits:

• Menstruating women get relief with this pranayama.
• Constipation can be cured.
• Dirgha Pranayama relaxes both your mind and body.
• This asana supplies oxygenated blood to the lungs.
• The nervous system is rejuvenated.