Three Part Breath (Dirga Pranayama)

Dr. Lisa Lilienfield guides us through a wonderful breathing exercise called Three-Part Breath (Dirga Pranayama).
The “three parts” are the abdomen, diaphragm, and chest.

Do this anytime to ease feelings of fear, tension, and stress in the body.

Medical benefits of Pranayama

There are several studies that show the medical benefits of Pranayama. One study showed improvement in pulmonary function tests in patients with asthma and emphysema after practicing yoga and Pranayama for 45 min a day over the course of two months. Several studies have supported Bhastrika Pranayama in enhancing “parasympathetic tone.” Another study showed the benefits of Alternate Nostril Breathing in increasing parasympathetic tone by measuring heart rate variability and expiration-inhalation ratios. A pilot study with chemotherapy patients showed improvement in mood and sleep after Pranayama, and numerous other studies support the benefits of Pranayama in depression and anxiety.

In sum, Pranayama is accessible to all and can be used with meditation, or on its own, to stimulate the parasympathetic nervous system. This is something we all could use more of, leading us toward greater health and a sense of well-being.