Deerga Swasam involves breathing sequentially into the three parts of the lungs:
1. the abdomen (lower section of the lungs),
2. the ribcage, and
3. the chest.
On the inhalation, first, send the air to the bottom of the lungs (fill the abdomen); then, fill up the ribcage; and finally, fill up the chest.
On the exhalation, first, relax the chest and let out the air naturally; then, relax the ribcage; and finally, pull in the belly to complete the exhale.
Begin with ease, and gradually, let the breath deepen.
COMMON MISCONCEPTION: We must breathe as deeply as possible.
Instead, the goal of Pranayama is to slow down the breath as much as possible and to teach the body to use as little oxygen as possible.
Never breathe too deeply. Always keep the breath comfortably full.
At the top of the inhale, allow the chest to lift up gently. At the bottom of the exhale, the abdomen should be all the way in.
Practice for 5 minutes.
Deerga Swasam can be done as a stand-alone practice.
To build more energy, begin to count the number of seconds on inhale and exhale. Gradually, increase the count one second at a time. Eventually, stop at 12:24 ratio (12 seconds on inhale, 24 seconds on exhale).
Deerga Swasam Pranayama is the best way to relax the nervous system.
According to yogis, we retain more energy on the exhale. So the longer the exhale, the better.
One sure way to lengthen your exhale is to perform Ujjaii Breath during the Three Part Breath.