Vibhāgīya Prāṇāyāma (Sectional / Yogic Breathing)
Introduction & Definition
Vibhāgīya Prāṇāyāma = “sectional breathing.”
It is the practice of consciously dividing the breath into three regions of the torso:
Abdominal breathing (Adhama)
Thoracic breathing (Madhyama)
Clavicular breathing (Uttama)
When practiced sequentially and harmoniously, it is called Dirgha Svasam or Full Yogic Breathing.
Meaning & Etymology
Vibhāgīya = “Vibhāga” (division, section, part).
Prāṇāyāma = “Prāṇa” (vital energy) + “Āyāma” (expansion, regulation).
Thus, Vibhāgīya Prāṇāyāma means controlled expansion of prana by sectional breathing.
Philosophy & Concept
Rooted in Hatha Yoga texts as a preparatory practice for higher pranayamas.
Philosophy: By expanding breath awareness from abdomen → chest → collarbone, we awaken subtle energy layers and harmonize Ida, Pingala, Sushumna nadis.
Concept: Learning to breathe fully = learning to live fully.
Preparatory Practices
Awareness of natural breath.
Relaxation (Shavasana or Sukhasana).
Gentle stretching of chest and diaphragm.
Simple abdominal breathing.
How to Perform Vibhāgīya Prāṇāyāma
Stage 1: Abdominal (Adhama) Breathing
Place hand on abdomen.
Inhale → abdomen expands.
Exhale → abdomen contracts.
Stage 2: Thoracic (Madhyama) Breathing
Place hands on rib cage.
Inhale → chest expands sideways.
Exhale → ribs contract inward.
Stage 3: Clavicular (Uttama) Breathing
Place fingers near collarbones.
Inhale → shoulders/clavicles lift slightly.
Exhale → they relax downward.
Stage 4: Full Yogic Breathing (Dirgha Svasam)
Combine abdomen + chest + clavicle in one smooth inhalation and exhalation.
Breathe slowly, rhythmically, and consciously.
Common Mistakes & How to Improve
Forcing expansion → ✅ Keep natural, effortless.
Lifting shoulders aggressively → ✅ Allow gentle clavicular rise.
Shallow breaths → ✅ Lengthen inhalation & exhalation.
Holding tension in face/neck → ✅ Keep relaxed.
Benefits
Improves lung capacity and oxygenation.
Strengthens diaphragm & intercostal muscles.
Relieves stress, anxiety, and insomnia.
Enhances awareness of breath, body, and mind.
Balances nervous system, induces calmness.
Excellent preparation for advanced pranayama.
Precautions & Contraindications
Avoid during acute respiratory illness, severe asthma, or chest infection.
Not immediately after meals.
Should not be forced in elderly or heart patients—keep gentle.
Duration, Timing & Stages
Best time: Morning (Brahma Muhurta) or before meditation.
Beginners: 5–10 minutes daily.
Intermediate: 15–20 minutes.
Advanced: Integrated into asana, meditation, and other pranayamas.
Practical Technique
Sit or lie down comfortably.
Practice abdominal → thoracic → clavicular breathing separately (5 rounds each).
Then practice full yogic breathing (10–15 rounds).
Keep eyes closed, awareness on breath movement.
Variations & Advanced Levels
With counts (inhale 4, exhale 6).
With mantra awareness (So-Ham or Om).
With retention (Kumbhaka) for advanced practitioners.
With Mudras and Bandhas (Mula Bandha, Jalandhara Bandha).
Stages of Progress & Signs of Advancement
Beginner: Awareness of sections, mechanical practice.
Intermediate: Smooth transition between sections, longer breath.
Advanced: Effortless full yogic breath, pranic awareness, inner calm.
Application in Daily Life & Lifestyle Integration
Stress management at workplace.
Useful before sleep for relaxation.
Can be used during asana practice for stability.
Helps singers, speakers, and athletes improve breath control.
Integration with Other Yogic Practices
Prepares for Nadi Shodhana, Ujjayi, Bhastrika.
Supports meditation & mantra chanting.
Enhances asana practice by linking breath with movement.
Yogic Anatomy & Physiology
Activates Pranamaya Kosha (energy body).
Balances Ida-Pingala, awakens Sushumna nadi.
Stimulates Manipura Chakra (solar plexus) and Anahata Chakra (heart).
Anatomy, Physiology & Kinesiology
Anatomy: Diaphragm, intercostal muscles, clavicular muscles.
Physiology: Improves tidal volume, vital capacity, oxygen exchange.
Kinesiology: Sequential movement of abdomen, ribs, clavicles trains respiratory muscles.
Biomechanism
Diaphragm contracts → abdominal expansion.
Intercostals expand → thoracic expansion.
Accessory muscles lift clavicles → upper chest expansion.
Sequential coordination = full lung utilization.
Physiological & Psychological Effects
Physiological: Improves circulation, oxygen delivery, digestion, heart efficiency.
Psychological: Induces calmness, reduces anxiety, enhances focus.
Activates parasympathetic nervous system (rest & digest).
Modern Relevance & Scientific Research
Shown to improve pulmonary function in COPD, asthma, anxiety disorders.
Boosts HRV (Heart Rate Variability) → stress resilience.
Practiced in clinical yoga therapy for psychosomatic disorders.
Summary
Vibhāgīya Prāṇāyāma is a foundation of pranayama practice.
Teaches awareness of breath sections, leading to full yogic breathing.
Harmonizes body, breath, and mind.
Acts as a bridge between ordinary breathing and higher pranayamas.
FAQ
Q: Is it same as Dirgha Pranayama?
A: Yes, Dirgha = complete yogic breath, which is integration of sectional breathing.
Q: Can children practice it?
A: Yes, it is safe and beneficial for posture and concentration.
Q: How long should I practice?
A: Start with 5 minutes, gradually extend to 15–20 minutes daily.
References
Hatha Yoga Pradipika – Swatmarama.
Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati.
Light on Pranayama – B.K.S. Iyengar.
PubMed indexed research on yogic breathing and pulmonary health.