Three Part Breath (Dirgha Pranayama)

Breathing Technique

○ CalmingBeginner

Overview

A foundational yogic breathing technique that promotes full and complete breathing by systematically filling three regions: the belly (abdomen), the ribcage (middle chest), and the upper chest. This methodical approach ensures the lungs are utilized to their full capacity, enhancing oxygen intake and promoting relaxation.

Interactive Visualization

Watch the three regions (belly, ribcage, chest) expand and contract sequentially as you practice. This visualization helps guide your breath through each phase.

Duration

5-15 minutes

Frequency

Daily

Guidance

Optional

Practice Steps

  1. 1Sit or lie comfortably with a relaxed, upright posture
  2. 2Place one hand on your belly and the other on your chest to feel the movement
  3. 3Begin by inhaling slowly through the nose, allowing the breath to fill the belly first, causing it to expand
  4. 4Continue the inhalation, drawing the breath into the ribcage, feeling the ribs expand outward
  5. 5Finally, bring the breath into the upper chest, causing the collarbones to rise slightly
  6. 6Exhale slowly through the nose, releasing the breath from the upper chest first, allowing the collarbones to lower
  7. 7Next, let the breath flow out from the ribcage, feeling the ribs contract
  8. 8Lastly, expel the air from the belly, drawing the navel toward the spine to ensure a complete exhalation
  9. 9Repeat the cycle, maintaining smooth, sequential transitions between the three regions

This technique is part of our evidence-based practice protocol. For real-time HRV monitoring and biometric control, download the Affectively app. Learn more about the mind-body connection and how breathing regulates your nervous system.

Primary Benefits

Stress ReliefNervous System RegulationLung Capacity ImprovementMindfulness

Recommended Session

5–15 minutes. Practice lying down or seated. Inhale: fill belly (2s), expand ribcage (2s), lift upper chest (2s). Exhale: release chest (2s), contract ribcage (2s), draw navel to spine (2s). Focus on smooth, sequential transitions.

Contraindications

Generally safe when done comfortably. Do not force the breath or strain. Stop if lightheaded or uncomfortable. People with respiratory conditions or cardiovascular issues should consult a healthcare provider before practicing.

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Box Breathing (Square Breathing)

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