Three-Part Breath (Dirga)
Calm · Beginner · 6 rounds
Fill belly, ribs, then chest. The classic full yogic breath.
Dirga pranayama fills the lungs in three stages - belly, ribcage, chest - then empties slowly. It builds breath awareness, expands lung capacity and is one of the best entry points for complete beginners.
How to practice
- Inhale (Belly) for 3 seconds (through the nose)
- Inhale (Chest) for 2 seconds (through the nose)
- Exhale (Full) for 6 seconds (through the nose)
Benefits
- Builds breath awareness
- Expands usable lung capacity
- Grounds and centres quickly
- Perfect for beginners
When to practice
Anytime. Excellent as a first daily practice or before meditation.
Used in these programs
Also used for
Breathing Exercises for Pregnancy · Postpartum Breathing Exercises