Through Pranava Pranayama (the A-U-M pattern) together with specific mudras, we can work deliberately through the lower, middle, and upper regions of the lungs while inviting the parasympathetic system to lead—supporting calm, digestion, and recovery. The practice below follows a triple-lobe sectional map: Adham (base), Madhyam (mid-chest), and Adhyam (apex), then integrates them in a full Pranava flow.

Why it matters: Many of us under-use parts of the lung fields; sectional breathing retrains awareness and capacity. Gentle resonance and slow rhythm also tend to improve vagal tone, supporting a relaxation response rather than chronic fight-or-flight.

The triple-lobe map

Infographic: Chin Mudra with A sound, Chinmaya Mudra with U, Adi Mudra with M, and Bhrama Mudra with full A-U-M for lower, middle, and upper lung breathing
Mudras for lower, middle, and upper lung breathing. Top to bottom: Chin Mudra (A-kāra), Chinmaya Mudra (U-kāra), Adi Mudra (M-kāra), and Bhrama Mudra for the full A-U-M integration.

1. Lower lungs — the foundation (Adham)

Ground energy in the lower diaphragm—supporting vitality, healing, and immune resilience in the yogic framing of this region.

  • Mudra: Chin Mudra (thumb and index finger touching) to steady attention in the lower lung field.
  • Sound: Akara — the “A” vibration.
  • Hathena / asana: Ustrasana (Camel) can help direct breath and awareness into the lower lobes when practiced with guidance appropriate to your spine and neck.

2. Mid-chest — the core (Madhyam)

Shift focus to the thoracic cage—the space of heart expansion and rib mobility.

  • Mudra: Chinmaya Mudra (fingers curled toward the palms) to channel attention into the rib cage.
  • Sound: Ukara — the “U” vibration.
  • Hathena / asana: A Matsya-related kriya or Fish variation—lifting the sternum—to invite the mid-lobes to participate and release stagnation in the chest.

3. Upper lobes — the apex (Adhyam)

Address the clavicular and apical regions, often the most restricted in shallow breathing.

  • Mudra: Adi Mudra (light fist with thumb tucked inside) to guide awareness to the upper lung fields.
  • Sound: Makara — the “M” vibration.
  • Asana: Nikunjasana (heart-to-earth) — from Vajrasana, exhale and bring the top of your head to the floor, bring the upper chest to/towards the floor, finger tips under the head, inhale into the upper lung and turn the head to the right and left with ma kara chanting on the exhalation.

Full integration: the Pranava flow

The A-U-M resonance

The sequence culminates in integrated practice—sometimes named Mahat Yoga Mudra in one lineage; the diagram above shows Bhrama Mudra (paired hands in Adi position, knuckles together) for the full A-U-M resonance—weaving the three sections into one continuous experience across lower, middle, and upper lungs.

From Vajrasana, chant the full A-U-M so that each phase corresponds to the lower, middle, and upper lung regions—letting the sound be steady, unforced, and integrated with a soft belly and quiet face.

Technical note (nervous system): Sustained, gentle vocal resonance and lengthened exhalation often support parasympathetic dominance and improved vagal tone, which can deepen the relaxation response. Adapt volume and duration to your capacity; avoid strain in the throat or breath-holding if you have cardiovascular or respiratory conditions—work with a qualified teacher or clinician as needed.

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