Three-Part Yogic Breath (Dirga Pranayama)

What is Three-Part Yogic Breath (Dirga Pranayama)?

A foundational pranayama that teaches full diaphragmatic breathing by sequentially filling three compartments of the torso: lower belly, lower rib cage, and upper chest. Most adults only use 30-50% of their lung capacity during normal breathing due to chronic shallow chest breathing. This technique retrains full-capacity breathing, improves lung function, massages abdominal organs, and serves as the building block for all other pranayama techniques.

Is there evidence for it?

How do you do Three-Part Yogic Breath (Dirga Pranayama)?

1. 1.Lie on your back with knees bent and feet flat on the floor (this position makes it easiest to feel the three compartments). Place one hand on your lower belly below the navel, and the other on your upper chest. Close your eyes
2. 2.Part 1 — Belly: inhale through your nose and direct the breath into your lower belly. Feel your belly hand rise as the diaphragm pushes down. Keep your chest hand still. Fill only the belly for 3-4 seconds. Exhale and feel the belly fall. Practice 5 breaths like this
3. 3.Part 2 — Ribs: inhale first into the belly (Part 1), then continue inhaling to expand the rib cage laterally — feel your lower ribs flare outward to the sides. The total inhale is now 5-6 seconds (3 belly + 2-3 ribs). Exhale in reverse: ribs deflate first, then belly. Practice 5 breaths
4. 4.Part 3 — Full wave: inhale into belly (3 seconds) → continue into ribs (2 seconds) → continue into upper chest and collarbones (1-2 seconds). The inhale is a smooth wave rising from bottom to top, taking 6-8 seconds total. Exhale in reverse order: upper chest softens → ribs contract → belly draws in, taking 6-8 seconds
5. 5.Practice the full three-part breath for 5-10 minutes. The movement should become a seamless wave rather than three separate steps. Once comfortable lying down, practice seated. Use this as a warm-up before other pranayama techniques or as a standalone calming practice. This is ideal for beginners starting a breathwork practice.

How long does it take?

5-10 minutes per session.

Is it hard to start?

easy.

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