Three-Part Breath

Dirga Pranayama

The pattern

Inhale 6 · Hold 2 · Exhale 6. Repeat for about 6 rounds.

Why it helps

A yogic technique that fills the breath in three stages — belly, ribs, chest — to encourage a fuller, more deliberate breath.

How to do it

Inhale in three stages: belly, then ribcage, then upper chest, pausing briefly at the top, then exhale slowly in reverse order.

Good for

• Deepening a shallow breath
• Grounding before practice
• Body awareness

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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.