Discover the Power of the Three-Part Breath
Experience calm, clarity, and connection through this simple yet transformative breathing technique.

The Three-Part Breath, also known as "Dirga Pranayama," is a foundational breathing practice rooted in yoga and mindfulness. It focuses on consciously filling the lungs in three stages—belly, ribcage, and chest—allowing you to breathe deeply and fully. This intentional approach to breathing soothes your mind, nourishes your body with oxygen, and helps you reconnect with the present moment. 


Why Practice the Three- Part Breath?

In today’s fast-paced world, shallow, rapid breathing has become the default for many of us. This limits the oxygen supply to our bodies and can leave us feeling fatigued, anxious, or disconnected. The Three-Part Breath offers a natural way to restore balance and vitality. Why Practice the Three- Part Breath?

Here’s why you should make it part of your daily routine:

  1. Stress Relief: Activates the parasympathetic nervous system, helping you feel calm and relaxed.
  2. Boosts Energy: Increases oxygen flow to your body, improving focus and energy levels.
  3. Enhances Mindfulness: Encourages you to slow down and stay present in the moment.
  4. Improves Sleep: Prepares your body and mind for restful, restorative sleep.
  5. Supports Healing: Promotes better circulation and overall well-being.

How to Practice the Three-Part Breath

You don’t need any special equipment or training to get started. Follow these simple steps:

  1. Find a Comfortable Space
    • Sit in a chair with your feet flat on the ground, or lie down on a flat surface with your body fully supported.
    • Place one hand gently on your belly and the other on your chest to feel the flow of your breath.

  2. Step 1: Breathe into Your Belly
    • Inhale deeply through your nose.
    • Allow your belly to expand fully, rising like a balloon. Feel the hand on your belly move upward with each breath.
  3. Step 2: Expand Your Ribcage
    • Continue the same inhale, drawing air into the middle of your lungs.
    • Feel your ribcage widen as your breath flows upward, creating a sense of space around your heart.
  4. Step 3: Fill Your Chest
    • Complete the inhale by letting air fill the top of your lungs.
    • Feel your chest gently rise as your breath flows all the way to your collarbones.
  5. Exhale Slowly
    • Release your breath in reverse order:
      • First, let the air leave your chest.
      • Then, relax your ribcage.
      • Finally, draw your belly inward as the air leaves your lower lungs.
  6. Repeat
    • Continue this cycle for 5–10 rounds or longer, depending on your comfort level.
    • Focus on keeping your breath slow, deep, and even.

Tips for Personalizing your practice: 

Make the Three-Part Breath your own with these tips:

  • Start Small: If you’re new to deep breathing, practice for just 1–2 minutes at first and gradually increase the duration.
  • Add Visualization: Imagine your breath as a wave of calming light flowing through your body, washing away tension and stress.
  • Set an Intention: Begin your practice with a purpose, such as calming your mind, boosting energy, or grounding yourself.
  • Use Aromatherapy: Add essential oils like lavender or eucalyptus to your environment for a more immersive and soothing experience.
  • Incorporate Music: Play soft, meditative music in the background to create a peaceful ambiance.

Tips for Personalizing Your Practice

Make the Three-Part Breath your own with these tips:

  • Start Small: If you’re new to deep breathing, practice for just 1–2 minutes at first and gradually increase the duration.
  • Add Visualization: Imagine your breath as a wave of calming light flowing through your body, washing away tension and stress.
  • Set an Intention: Begin your practice with a purpose, such as calming your mind, boosting energy, or grounding yourself.
  • Use Aromatherapy: Add essential oils like lavender or eucalyptus to your environment for a more immersive and soothing experience.
  • Incorporate Music: Play soft, meditative music in the background to create a peaceful ambiance.

The Three-Part Breath is a versatile practice that can be used anytime you need to reset your mind and body, whether during a busy day to reduce stress and regain focus, before bed to unwind and prepare for restful sleep, at the start of your morning routine to set a calm and mindful tone for the day, or before a meeting, presentation, or stressful event to center yourself and enhance your presence.

Feel the Transformation

The Three-Part Breath is more than a breathing exercise—it’s a powerful tool for cultivating inner peace, vitality, and awareness. Just a few minutes a day can shift your energy, calm your mind, and help you feel more connected to yourself and the present moment.


Ready to Breathe Deeply?

Take a step toward balance and clarity by incorporating the Three-Part Breath into your life. Transform the way you breathe, and transform the way you live. 🌟


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Christopher Dilts