Dirga Pranayama: The Three-Part Breath for Calm and Clarity

Dirga Pranayama, also known as the three-part breath, is a foundational yogic breathing technique that promotes deep relaxation and mindful awareness. This practice guides the breath through three distinct regions of the torso—the belly, the ribcage, and the upper chest—encouraging full, conscious breathing and a deep connection to the body.

In modern life, many people breathe shallowly, using only the upper chest, which can signal stress to the nervous system. Dirga Pranayama retrains the body to breathe more efficiently. By intentionally filling the belly first, then the ribs, and finally the chest on each inhale—and reversing the flow on the exhale—this breath calms the mind and nourishes the body with oxygen.

The benefits of Dirga Pranayama are wide-ranging. Physically, it improves lung capacity, supports healthy digestion, and enhances oxygenation. Mentally, it reduces anxiety, slows racing thoughts, and creates a sense of grounded presence. Emotionally, it helps release tension stored in the body, making space for clarity and ease.

Practicing Dirga Pranayama for just a few minutes each day can transform how you respond to stress, improving your ability to stay calm and centered in challenging situations. It’s a simple yet powerful breath practice that invites a deeper sense of peace and balance.