Dirga Pranayama for Tension, Pain & Inflammation: 11-Minute Meditation

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This is called Dirga Pranayama or Three-Part Breath. With true intention and concentration, this breathing practice meditation can help relieve tension from the hips to the jaw. And with more practice, it can help to relieve pain and inflammation.

This 3-part breathing technique deepens the breath, and we use the breath as a scoop of sorts to relieve and deeply exhale what we’re holding in terms of tension and pain.

We start down in the hips and belly and then exhaling from there. We do this for 5 or so breaths. Then we move up, giving focus to expanding the ribcage, where we release pain or inflammation in the heart and esophagus area.

Lastly, we work to focus on the upper chest, shoulders, neck and jaw which is where a lot of people hold stress.

Let your exhales move all the tension, pain and inflammation out of you. Let it all go. On your inhales, expand your breath around any of this, creating space and freedom all down your centerline.


If you’d like more free meditations delivered straight to your inbox, try this free email course that we made with love and intent. Hundreds have tried it and loved it. I’ve had lots report positive changes in their lives:


On this site, I offer short, guided meditations that address specific issues and themes. I use a lot of different techniques from breath work to visualization and mudra. Though I know the benefit of guided meditations, there is a lot to be said for meditating without guidance, and instead either meditating in silence or with music/sound. Sounds can be ultra healing and helpful when it comes to letting the mind relax into the right state for meditation. Just like a guided meditation, they can be a catalyst for a clear and beautiful practice.

I wanted to find the perfect type of sound or music, not only for my yoga classes, but for my own personal meditations. I found two wonderful sources:

  • Isochronic Tones & Binaural Beats: You can get a specific set of tones for any outcome you want to see in your meditation, just like my guided meditations bring you to a certain benefit. These mp3 tracks provide brainwave entrainment in order to bring about cognitive, physical and emotional benefits. These audios reset your brainwave frequency to bring about any number of specific, healing outcomes. I’m a light sleeper so their sleep audios really helped me by adjusting my brainwaves to set up for some delta wave sleep.

  • Paleo Mind: So along those same brainwaves, these beautiful sounds change the way your brain communicates with the rest of your body. They actually change the way you think and feel, and with the help of this music, raise your vibration. We can affect the way the nervous system communicates. And therefore, change the whole game of how we are in the world. Try Paleo Mind if you’re not sure about Isochronic Tones above. These tracks are also geared toward specific benefits like Chakra Healing, Pure Positivity, Deep Sleep, Energy Booster and Total Focus. Love them.

  • Both of the options for brainwave treatment above are instant downloads. So if you’re sick of my voice, then try one of these awesome ways to get the perfect sound for your meditations.


  • Crystals and gems are highly interactive with their environments. They absorb, store and emit energy and information. Because of their stable makeup, they can store all kinds of information and emit it out into the world. They react to the input of someone's energy and information (like a mantra or intention). Likewise, they emit a certain vibration frequency that could alter the energy field (physical, mental, emotional, spiritual) of the person or other energy form in their immediate environment. 

    This obviously leads to energetic change. Healing, uplifting, cleansing, empowering, inspiring, energizing, magnifying, balancing, restoring. Depending on the crystal with its specific benefits and your own intention, a crystal could be your catalyst. Powerful tools for meditation and yoga. I get my crystals from a great source: Click here to shop Sage Goddess Collectible Crystals.


Comment below about your experience with this meditation!

Related: Explore Your 5 Bodies: 15-Minute Meditation

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