Three-Part Breath: Dirga Pranayama
The Art of Deep, Conscious Breathing
Have you ever caught yourself breathing shallowly, only using the upper part of your chest?
Many of us do this without realizing it, especially when stressed.
But what if you could train your breath to become deeper, fuller, and more nourishing?
This is the essence of Three-Part Breath, known in Sanskrit as Dirga Pranayama, a foundational breathing practice in yoga that teaches you to fully engage your lungs, bringing awareness to every inhale and exhale.
The Breath of Full Awareness
Dirga Pranayama, also known as Three-Part Breath, is one of the most foundational and grounding breathing techniques in yoga. This breathwork teaches deep, full breathing by expanding awareness to three parts of the body: the belly, ribcage, and chest.
Unlike rapid or energizing pranayama techniques, Dirga is deeply restorative—helping to calm the nervous system, regulate emotions, and enhance the connection between breath and body.
Why Three-Part Breath is Powerful
In modern life, many of us take shallow, unconscious breaths, which can contribute to stress, tension, and mental fog. Dirga Pranayama retrains the body to breathe fully and deeply, offering benefits such as:
Expands Lung Capacity – Strengthens respiratory muscles and improves oxygen flow.
Relieves Stress & Anxiety – Activates the parasympathetic nervous system (relaxation response).
Enhances Mind-Body Awareness – Encourages presence and conscious breathing.Supports Emotional Release – Helps process emotions by slowing down and bringing awareness to the breath.
Improves Circulation – Brings more oxygen to the brain and organs, increasing energy and mental clarity.
How to Practice Dirga Pranayama
Find a Comfortable Position
Sit or lie down in a relaxed posture. If lying down, place one hand on your belly and one hand on your chest to feel the breath movement.
Breathe into the Belly (First Part)
Inhale deeply through your nose, expanding the belly like a balloon.
Expand the Ribcage (Second Part)
Without exhaling, continue to inhale and expand the ribs outward.
Fill the Chest (Third Part)
Allow the breath to rise into the upper chest and collarbones, fully inflating the lungs.
Exhale Slowly & Completely
Reverse the flow, releasing air first from the chest, then ribs, then belly, drawing the navel gently inward.
Repeat the Cycle
Continue for 5-10 minutes, keeping the breath slow and smooth.
💡 Tip: If deep breathing feels challenging, start by focusing on each section separately before connecting them into one fluid inhale.
Why This Breathwork Supports Alignment
Dirga Pranayama aligns with the Awareness, Alignment, and Embodiment,, as it:
Encourages full-body awareness – By consciously breathing into different areas, you become more attuned to where you hold tension.
Promotes Nervous System Balance – Helps shift from a stressed (sympathetic) state to a relaxed (parasympathetic) state.
Grounds & Centers the Mind – The deep, rhythmic nature of the breath brings clarity and calmness to the present moment.
This practice is particularly beneficial for those who experience shallow breathing, anxiety, or difficulty staying present.
Connecting with Your Breath
After practicing Dirga Pranayama, take a moment to reflect:
How does my breath feel before and after this practice?
Did I notice tension in certain areas of my body?
Was it difficult to fully expand any of the three parts?
How does slowing my breath affect my thoughts and emotions?
When to Use Three-Part Breath
Before Meditation or Yoga – Prepares the mind and body for deep practice.
During Moments of Stress – Slows down reactive breathing patterns.
For Better Sleep – Eases the mind and body before bedtime.
To Cultivate Awareness – Strengthens the habit of conscious breathing throughout the day.
For Emotional Processing – Helps navigate difficult emotions with more ease and self-awareness.
Three-Part Breath is a gentle yet powerful tool that reminds us to fully engage with our breath, our body, and the present moment.
Would love to hear your reflections.
Have you tried Dirga Pranayama before?
How does it shift your awareness and energy?
