Guided Practice
2-Minute Guided Dirga Pranayama
After You’ve Completed the 2-Minute Guided Session Please Share Your Experience Below:
How did you feel after the practice? Did you notice any shifts in your body, mind or emotions? Was there anything surprising or challenging about it?
Some of the Benefits of This 2-Minute Dirga Pranayama Practice:
Breath Optimization: Dirga Pranayama engages your entire respiratory system, allowing you to fully utilize your lung capacity. By consciously breathing to your full capacity you improve the efficiency of your breath. This lays the foundation for other practices.
Grounding & Centering: This practice helps anchor you to the present moment by connecting you with your body and breath. The deep, intentional breathing pattern calms the nervous system, alleviating stress helping you feel centered and grounded.
Preparing for Meditation: Dirga Pranayama naturally shifts your mind into a state of relaxation and focus, making it an ideal precursor to meditation. By calming mental chatter it sets the stage for deeper mindfulness and spiritual insight.
Important Note: Before Doing Any Breath Practice
While Dirga Pranayama is safe and accessible for most people, here are a few considerations to keep in mind:
Take it slow: If at any point you feel too lightheaded or uncomfortable, return to your natural breath and rest.
Contraindications: This practice may not be suitable if you’re pregnant, have severe anxiety, recently had surgery or have a serious respiratory condition. Please consult your healthcare provider if you’re unsure.
Safety reminder: Avoid practicing while driving or near water. Box Breathing is best done in a calm, quiet environment where you can fully relax.
A Few Tips for the Best Experience
If you’re open to it, I encourage you to try this practice more than once—preferably for a few days in a row—to experience its deeper benefits.
For the most immersive experience, try playing the video full-screen on a computer, laptop, or even a TV using AirPlay or another casting tool. If that’s not convenient, feel free to use whichever device is easiest for you.
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Thanks, visual + auditory feedback helped to embody this breathwork session, as mind quiets, heart opens gratuitously + equanimity unfurls, accordingly.
I felt so much more connected to my breath and body after this practice. It’s a great way to prepare for meditation.
At first, it felt awkward to breathe so deeply into my belly and chest, but by the second minute, I could feel my body relaxing and my mind quieting down. It’s truly worth sticking with!
I didn’t realize how shallow my breathing was until I tried this. I felt more energized and focused after the practice.