Dirgha Three-Part Breath
The first breath every yoga student should learn
Dirgha pranayama (three-part breath) is the foundational breathing technique in yoga. It teaches you to use the full capacity of your lungs by sequentially filling three areas: the lower belly (diaphragmatic), the lower chest (thoracic), and the upper chest (clavicular). Most people chronically under-breathe, using only the upper chest. Dirgha corrects this.
The technique is simple: inhale and let the belly expand first, then feel the ribcage widen, then feel the upper chest rise slightly. Exhale in reverse — upper chest drops, ribs narrow, belly draws in. Each breath cycle takes 8-12 seconds. The movement should be smooth and wave-like, not segmented.
This technique is more than a beginner exercise. A study in the Journal of Bodywork and Movement Therapies (2019) found that diaphragmatic breathing training improved lung function, reduced respiratory rate, and enhanced oxygen saturation in subjects with respiratory dysfunction. Teaching people to use their full lung capacity has measurable health benefits.
Benefits
- Teaches proper diaphragmatic breathing — corrects shallow chest breathing
- Increases tidal volume — more oxygen per breath, fewer breaths per minute
- Improves lung function and oxygen saturation (JBMT, 2019)
- The safest and most accessible pranayama technique for complete beginners
- Foundation for all other pranayama practices
Frequently Asked Questions
What are the three parts in three-part breath?
The three parts refer to the three areas that fill sequentially: (1) the lower belly/diaphragm, (2) the lower ribcage/thoracic area, and (3) the upper chest/clavicular area. On the exhale, they empty in reverse order.
Is three-part breath the same as diaphragmatic breathing?
Diaphragmatic breathing focuses on the belly (part one). Three-part breath extends this to include the ribcage and upper chest. Think of three-part breath as the complete version of diaphragmatic breathing.
How long should I practice dirgha?
Start with 5 minutes daily. Because this technique builds body awareness, it benefits from consistent practice. Many yoga teachers recommend making three-part breathing your default resting breath throughout the day.
Related Breathing Exercises