Dirga Pranayama {Three-Part Breath}
Three-Part Breath — A Practice of Wholeness
There are moments when the most supportive thing we can do is slow the breath and let ourselves arrive fully. Not to fix or force—just to feel. This month, we’re practicing Dirga Pranayama, often called Three-Part Breath, a foundational breathing practice that invites steadiness, spaciousness, and care.
Dirga means long or complete. This breath teaches us how to breathe fully again—into the belly, the ribs, and the chest—reminding us that the breath is meant to move through the whole body, not just skim the surface.
What Is Dirga Pranayama?
Dirga Pranayama gently guides the breath through three connected spaces:
Belly — grounding and stabilizing
Rib cage — expanding and supportive
Chest — open, light, and receptive
Rather than separate actions, these parts flow together like a wave. The result is a smooth, nourishing breath that supports the nervous system and brings us back into the body.
Why Practice Three-Part Breath?
Dirga is especially supportive during times of transition, stress, or emotional tenderness. With regular practice, it can help to:
Calm the nervous system
Reduce anxiety and overwhelm
Improve breath awareness and lung capacity
Support emotional regulation
Create a sense of safety and ease in the body
This breath pairs beautifully with our January theme, Lead with Compassion, offering a tangible way to practice non-harming toward ourselves.
How to Practice Dirga Pranayama
Find a comfortable seat or lie down. You may place one hand on your belly and one on your chest as a gentle guide.
Inhale into the belly
Let the abdomen soften and gently expand.Continue the inhale into the ribs
Feel the rib cage widen, creating space side to side and back body.Finish the inhale in the chest
Allow the heart space to lift softly—no strain.Exhale in reverse order
Chest softens, ribs draw in, belly gently releases back toward the spine.
Move slowly and smoothly through 5–10 rounds, letting the breath feel continuous and unforced.
When to Use This Breath
Dirga Pranayama can be practiced anytime you need grounding or clarity, including:
At the beginning of a yoga practice
During moments of anxiety or emotional intensity
Before sleep or rest
As a pause in your day when things feel rushed
Even a few mindful breaths can shift how you feel.
A Gentle Reflection
Dirga reminds us that breathing fully is an act of compassion.
There is nothing to achieve—only space to receive.
As you practice this month, notice how it feels to give yourself permission to slow down, to soften, and to breathe without rushing. Let the breath meet you exactly where you are.
May this practice support you in leading with kindness—
one full breath at a time. 🌿
