दीर्घ श्वास
Deep Belly Breathing
dīrgha = long, śvāsa = breath — the long breath
The first practice of all: slow, full breaths that settle the whole body.
In the simplest words
Breathe in slowly so your tummy puffs up like a balloon, then let the air out even more slowly. That's the whole trick — and it really does calm you down.
What it is
Most of the day we breathe only into the top of the chest — short, shallow sips of air. Dirgha shwas, the long breath, fills the body from the belly upward: the belly rises first, then the ribs widen, then the chest lifts, and the breath leaves just as slowly. Yoga teachers treat this as the foundation under every other pranayama (breath practice): until the ordinary breath is slow and full, nothing subtler can be built on it. It is also the one practice you can do anywhere — in class, in traffic, before sleep — with nobody noticing.
Where it comes from: Foundational breath awareness taught across hatha yoga traditions as the preparation for pranayama.
Before you practise — health first
This gentle breath is safe for nearly everyone. If slow breathing ever makes you dizzy or anxious, return to your normal breath and rest — never force a rhythm.
How to practise
Sit comfortably with a tall, easy spine, or lie on your back. Rest one hand on your belly.
Breathe in slowly through the nose. Let the belly rise first, then the ribs, then the chest.
Breathe out through the nose even more slowly, letting the chest, ribs and belly soften in turn.
Keep the breath silent and smooth — nothing forced, no strain anywhere.
Continue for 8–12 rounds, or simply as long as it feels good.
Practise now
Breathe with the circle
The circle will grow as you breathe in and soften as you breathe out. Follow it.
Round 1 of 10
Sessions of a minute or more are added to your sadhana log — stored only on this device. Stop whenever your body asks.
When & how long
Any time of day, on an empty or light stomach for longer sessions. Two minutes is already worthwhile; five to ten minutes is a full practice.
What it is kept for
Practitioners turn to it to settle nerves before exams and difficult conversations, to prepare for other pranayama, and to fall asleep more easily.