The Yogic Breath, Deergha Swaasam

Too many people these days are focused on the daily grind of their lives, stressing out about every minute detail. People are suffering through their lives, ignoring their pains and heartaches and letting them fester and grow, which is an unhealthy practice. If a person wishes to calm themselves, help lengthen their life, reduce stress, and connect with other beings and humans in this world to try and halt everyone's pain and suffering there are many Eastern techniques one could use. A person could practice Yoga, working with energy, and there are those who do just that, dedicating their lives to learning all they can. But for those of us who do not have the time or the luxury of this, there is one simple technique that can be employed by anyone, anywhere to help increase the quality and enjoyment of your life.

Deergha Swaasam, The Deep Three Part Breath, is also known as the yogic breath. All parts of the lungs are utilized when breathing this way. The mind and the breath have an intimate connection, for example, when a person is hyper, talkative, or has thoughts racing through their mind, they will have a fast, shallow breath. If a person wants to calm themselves down, slow down the racing thoughts in their mind, they can do so by breathing slower, deeper and using this technique, which also allows a person to breath in almost eight times the amount of oxygen taken with normal breaths.

When practicing this technique one needs to exhibit proper posture with a straight spine and head centered for an easier flow of energy. Next, you should place you hands on your abdomen and exhale completely. When you breathe out, your stomach should almost deflate, as the breath leaves your body. The next step is to inhale and fill only your abdomen. Close your eyes and focus on extended the abdomen as you breath, not the chest or any other part. Practice this first part of the technique until you have it mastered. For some people it may take one session to master it, others may take a little practice, especially if they are not closely attuned to their body.

Now place your hands on your ribs, and try to be as aware of yourself as possible, as this movement is not as dramatic as the first. Start by taking slow deep breaths, filling only the abdomen again. On your next breath, after your abdomen is full, fill up the rib area as well. Exhale the breath slowly letting air out first from the ribs, then the abdomen. Inhale again filling the abdomen first and then the ribs. Continue this practice for a few minutes until you have also mastered the second part of this technique. Return your breathing to normal before continuing.

To learn the last part of this technique, now place your fingers on either side of your collarbones. It is easy to fill the lungs when we normally breathe, so when doing this part of the technique we need to focus on filling the apex of the lungs. You will know the apex of the lungs are full when you feel your collarbones rise slightly. Inhale your breath, filling up first the abdomen, then the rib area, then the lungs, breathing in until you feel your collarbones rise. When you exhale, do so in the opposite order, exhaling first from the lungs, then the ribs, and then the abdomen. Once you have mastered this technique, continue at your own pace, breathing as slowly and deeply as possible. If you feel faint or dizzy take a break and continue on later. You have now mastered the Deergha Swaasam, the Yogic Breath.

Once you have completely mastered the technique and are able to breathe in this manner at any time, no one around you needs to be aware of what you are doing. This technique of breathing is useful to all people, in a variety of situations. If you are angry, upset, emotionally frazzled, scared, anxious or nervous this technique can help you to calm down. This technique can also help to relieve stress when you are in a high stress level situation, or you have just had a bad day. This technique is also highly effective for those who are trying to meditate. It can slow down your thought processes, and help you to reach that quiet, inner calm that you are seeking. It is also helpful for students about to take a test, someone who needs to give a speech, or if you are just feeling tired and worn down. In this sense, the Deergha Swaasam can help you navigate the stressors and hardships, improving the quality and perhaps even the quantity of your life.