Three-Part Breath
Expand Your Breath, Expand Your Awareness
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 (Deep Belly Breathing or Diaphragmatic Breathing), 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.
what Is three•part breath
Three-Part Breath (called Dirgha Pranayama in Sanskrit) breaks the inhale into three distinct wave-like segments:
Belly
Ribs
Chest
The exhale follows the same path, releasing from chest → ribs → belly.
This creates a slow, full breath that expands your breathing muscles and draws awareness into your whole torso. It’s grounding, spacious, and deeply restorative.
the breath of full awareness
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, Three-Part Breath is deeply restorative, helping to calm the nervous system, regulate emotions, and enhance the connection between breath and body.
why it matters
In modern life, many of us take shallow, unconscious breaths, which can contribute to stress, tension, and mental fog.
Stress, anxiety, and long hours of sitting often compress our breathing. Three-Part Breath reminds the body that breathing can be slow, full, and unhurried.
With consistent practice, it helps:
Reduce tension in the belly, ribs, and chest
Expand your breath capacity
Ground your awareness into the body
Reconnect you with natural diaphragmatic breathing
Create spaciousness in mind and mood
Support deeper breathwork practices
how to practice three•part breath
Find your seat or lie down comfortably.
Place one hand on your belly and one on your ribs.
Inhale in three parts:
Belly expands
Ribs widen
Chest lifts
Exhale in reverse:
Chest softens
Ribs release
Belly relaxes
Continue slowly for 5–10 rounds, letting each breath become smoother and more connected.
tip •
If deep breathing feels challenging, start by focusing on each section separately before connecting them into one fluid inhale.
Visualize your torso filling like a wave rising and emptying like a wave receding.
yogic roots & modern lens
in yoga
Dirgha Pranayama is one of the most foundational breathing practices in yoga. It teaches:
conscious breath awareness
diaphragmatic breathing
pranic expansion
preparation for deeper pranayama
It’s often the very first breath technique introduced in yoga classes because of its grounding and centering effects.
modern day
Three-Part Breath supports:
full diaphragmatic engagement
increased lung capacity
reduction of shallow, upper-chest breathing
nervous-system regulation
It reconnects you to the natural breath pattern most people lose due to stress, posture, or daily tension.
common benefits of three•part breath
grounding •
The belly-first inhale naturally calms the nervous system and anchors the mind.
expanded breath capacity •
Three-Part Breath engages the diaphragm, intercostals, and upper lungs, building healthy breathing mechanics.
emotional ease •
Full breathing creates a sense of softness and openness in the chest and belly, easing stored tension.
mindful presence •
The three stages give the mind a clear structure to follow, helping attention settle.
relaxation •
Slower, fuller breaths help quiet the mind and prepare the body for rest.
reflection prompt
What shifts when you allow your breath to move in a slow, spacious wave?
closing thought
Three-Part Breath is simple, steady, and deeply nourishing. By expanding breath into the belly, ribs, and chest, you create space in the body and ease in the mind. A gentle return to the fullness of your breath and your life.
