Full Yogic Breathing (Sectional Breath / Vibhagya Pranayama)
Introduction
Full Yogic Breathing, also known as Dirgha Pranayama or Three-Part Breath, is the foundation of all pranayama techniques. It integrates abdominal, thoracic, and clavicular breathing into one smooth cycle, promoting efficient oxygen intake, pranic balance, and mental clarity.
Definition
Full Yogic Breathing is a conscious breathing technique that involves filling the lungs to maximum capacity by sequentially using the diaphragm, ribcage, and upper chest, followed by a complete exhalation.
Meaning & Etymology
Dirgha = long, deep.
Swāsa = inhalation, Prashvāsa = exhalation.
Known as Three-Part Breath because it uses:
Abdominal breathing
Thoracic breathing
Clavicular breathing
Philosophy & Concept
In Yoga, prana (vital energy) flows with the breath.
Shallow breathing → scattered mind.
Deep breathing → pranic harmony → calm and focused mind.
Full Yogic Breathing is considered a bridge between body, prana, and mind and is essential for higher pranayama and meditation.
Preparatory Practice
Abdominal breathing awareness.
Thoracic (chest) breathing awareness.
Shoulder/clavicular breathing awareness.
Relaxation practices (Shavasana).
How to Perform (Step-by-Step)
Sit comfortably in Sukhasana/Padmasana or lie down in Shavasana.
Place one hand on abdomen, other on chest.
Inhale slowly:
First expand the abdomen (diaphragm moves down).
Then expand the chest (rib cage opens).
Finally lift the collarbone and upper chest.
Exhale slowly in reverse order:
First release upper chest.
Then ribs contract.
Finally abdomen pulls inward.
Continue 10–15 rounds.
Common Mistakes & How to Improve
Forcing the breath → ✅ Keep it natural and smooth.
Skipping abdominal expansion → ✅ Begin every inhale from abdomen.
Overarching spine or straining → ✅ Keep posture relaxed and erect.
Holding tension in shoulders → ✅ Relax upper body.
Benefits
Improves lung capacity and oxygenation.
Balances sympathetic & parasympathetic nervous system.
Reduces stress, anxiety, depression.
Strengthens diaphragm and intercostal muscles.
Enhances concentration and memory.
Improves digestion, circulation, and sleep.
Precautions
Practice on an empty stomach.
Avoid over-inhalation or breath-holding initially.
Keep the rhythm slow and comfortable.
Contraindications
Severe respiratory disorders (e.g., asthma attack, pneumonia).
Severe cardiac issues without guidance.
Recent abdominal/thoracic surgery.
Vertigo or severe anxiety (start gently).
Duration, Timing & Stages
Best Time: Early morning or before meditation.
Duration: Start with 5 minutes → extend up to 20 minutes.
Stages:
Beginner: Awareness of each breath part separately.
Intermediate: Combine all parts smoothly.
Advanced: Longer, slower, rhythmic breathing.
Practical Technique Summary
Inhale → Abdomen → Chest → Clavicle.
Exhale → Clavicle → Chest → Abdomen.
Variations & Advanced Levels
Dirgha Swasa Pranayama with ratio (inhale:exhale = 1:2).
With Kumbhaka (breath retention).
With Ujjayi sound (deep throat sound).
With Bandhas (Mula, Jalandhara, Uddiyana for advanced practitioners).
Stages of Progress & Signs of Advancement
Stage 1: Awareness of abdominal, chest, and clavicular breathing separately.
Stage 2: Integration into one continuous flow.
Stage 3: Extended duration & rhythm control.
Stage 4: Subtle awareness of prana movement, spontaneous meditative states.
Application in Daily Life
Stress management at work.
Before sleep for relaxation.
Before public speaking for calmness.
For athletes → improves stamina and oxygen efficiency.
Integration with Other Yogic Practices
Serves as a foundation for all pranayamas.
Excellent preparation for meditation (Dhyana).
Can be practiced before Om chanting, Kriyas, or Yoga Nidra.
Yogic Anatomy & Physiology
Stimulates Pranamaya Kosha.
Activates Ida & Pingala Nadis → balance Sushumna flow.
Balances Manipura Chakra (abdominal breathing), Anahata Chakra (thoracic breathing), and Vishuddhi Chakra (clavicular breathing).
Anatomy & Physiology
Uses diaphragm, intercostals, and accessory muscles.
Enhances alveolar oxygen exchange.
Improves venous return & lymphatic circulation.
Kinesiology & Biomechanism
Inhalation: diaphragm contracts, ribs elevate, lungs expand.
Exhalation: diaphragm relaxes, ribs depress, lungs deflate.
Smooth coordination improves respiratory efficiency and reduces dead space breathing.
Physiological & Psychological Effects
Physiological: Increases lung volume, enhances oxygen delivery, regulates heart rate, reduces blood pressure.
Psychological: Reduces anxiety, promotes calmness, improves focus, enhances resilience.
Modern Relevance & Scientific Research
Studies show diaphragmatic breathing improves HRV (Heart Rate Variability), reduces stress hormones, and enhances emotional regulation.
Used in modern mindfulness, psychotherapy, and sports performance training.
Clinical evidence supports its role in managing asthma, hypertension, IBS, anxiety, and insomnia.
Summary
Full Yogic Breathing is the gateway to pranayama and the essence of yogic respiration. By harmonizing body, breath, and mind, it promotes holistic health, emotional balance, and spiritual growth. A daily practice ensures vitality, clarity, and inner peace.
FAQs
Q1: Is Full Yogic Breathing the same as Deep Breathing?
No. Deep breathing often emphasizes chest breathing, while full yogic breath integrates abdomen, chest, and clavicle.
Q2: Can beginners start with this?
Yes, it is the first pranayama taught in most yoga schools.
Q3: How long should I practice daily?
At least 5–10 minutes, gradually increasing.
Q4: Can it help with anxiety or panic attacks?
Yes, it activates the parasympathetic nervous system, inducing calm.
References
Hatha Yoga Pradipika (Swatmarama).
Gheranda Samhita.
Satyananda Saraswati – Asana, Pranayama, Mudra, Bandha.
B.K.S. Iyengar – Light on Pranayama.
Peer-reviewed studies on diaphragmatic breathing and HRV.