Satyori — Diaphragmatic Breathing Pranayama Quick Card
Pranayama Quick Card
Diaphragmatic Breathing
Adham Pranayama · Adham means 'lower' — breathing that engages the lower abdomen and diaphragm, the foundation of all breath work
About
Diaphragmatic breathing, known in yoga as Adham Pranayama (lower breathing), is the most fundamental breathing technique — the practice of breathing primarily with the diaphragm rather than the chest and accessory muscles. The diaphragm is a dome-shaped muscle that separates the thoracic and abdominal cavities; when it contracts and flattens during inhalation, it draws air into the lower lungs by creating negative pressure in the chest.
How to Practice
Lie down in Shavasana (Corpse Pose) with the knees bent and feet flat on the floor — this position relaxes the abdominal wall and provides the clearest proprioceptive feedback. Place one hand on the belly (below the navel) and the other on the upper chest. Inhale slowly through the nostrils, directing the breath downward so the belly rises and the hand on the abdomen lifts.
Benefits
Restoring diaphragmatic breathing is one of the most extensively researched and well-documented breathing interventions in clinical medicine. Studies have demonstrated significant reductions in blood pressure, heart rate, respiratory rate, and cortisol levels.
Contraindications
Diaphragmatic breathing is the safest breathing practice in existence and has no absolute contraindications. Individuals in the third trimester of pregnancy may find the abdominal expansion limited by the enlarged uterus — this is normal and the practice should be continued to whatever extent is comfortable.
Dosha Effect
Diaphragmatic breathing is profoundly Vata-pacifying. The slow, rhythmic, grounding quality of the breath directly counteracts Vata's scattered, anxious, erratic tendencies.
Classical Source
Implicit in all classical pranayama instruction, though not always named as a separate technique. Systematized as Adham Pranayama in the Bihar School of Yoga (Satyananda Saraswati).
Dinacharya Guide
Diaphragmatic Breathing is one piece of a complete daily practice. The Dinacharya Guide gives you the full rhythm — ideal wake time, pranayama sequence, meals, movement, and evening practices matched to your dosha.