Dirgha Pranayama (Three Part Breath) in Yoga
- Aug 22, 2021
- 8 min read
Updated: 1 day ago
Breathe fully and intentionally—from the diaphragm into the upper chest.
By PRANA EDITORS | Updated: April 24, 2025
We started our Pranayama Learning Series with Diaphragmatic (Belly) Breathing, a simple practice that teaches you how to breathe fully into the abdomen. In this article, we build on that foundation with Dirgha Pranayama, also known as Three-Part Breathing or Yogic Breathing.
This technique is about consciously expanding the breath into three regions of the torso—the abdomen, the rib cage, and the upper chest. This deep, sectional breathing offers many health benefits, but more importantly, it also lays the groundwork for more advanced yoga breathing techniques.
Quick Overview: Dirgha Pranayama involves a slow and smooth three-part inhale: fill the belly, expand the rib cage, and lift into the upper chest. You exhale in reverse, relaxing the collarbones, softening the chest, and allowing the belly to fall as you breathe out. In this Article: Meaning | Purpose | Steps | Benefits | Precautions | FAQ |
We’ve created this guide not just for yoga students but for anyone looking for a reliable method to strengthen their respiratory system, or those simply looking to obtain the calming and relaxing benefits of three-part breathing. Below, we explore all essential aspects of this breathing exercise, and also offer insights from classical and modern yoga sources to help you structure your practice.
What is Dirgha Pranayama (Three-Part Breath)?
Dirgha Pranayama (also spelled Dirga) is a yoga breathing technique that teaches you how to use all three parts of the lungs, specifically the lower, middle, and upper lobes. In simple terms, it’s about taking a full and spacious breath that expands the abdomen, rib cage, and upper chest.
The word Dirgha comes from Sanskrit and means “to elongate” or “to deliberately extend,” while pranayama refers to the regulation of the breath. So, Dirgha Pranayama means “elongating the breath.” In English, it’s more commonly called Three-Part Breathing or Yogic Breathing.
That said, Dirgha Pranayama doesn’t originate from classical texts like the Hatha Yoga Pradipika. It appears to have been developed by modern yoga masters as a preparatory technique, mainly to help students strengthen their respiratory system. It is detailed extensively in Asana Mudra Pranayama Bandha by Swami Satyananda Saraswati, a seminal text in yoga education.
Best posture to practice Dirgha Pranayama
You can practice Dirgha Pranayama while sitting on the floor, seated in a chair, or lying down on your back. All three positions are valid, as long as your spine is upright and your body remains relaxed. In our view, lying down in a reclined position is the best choice for beginners. It removes the effort of holding your posture, ensures the chest stays open, and allows the diaphragm to move freely. It also makes it easier to observe the natural rise and fall of the belly and chest more clearly.
Why practice Dirgha Pranayama?
As mentioned earlier, Dirgha Pranayama is a preparatory exercise used in the early stages of pranayama. Its goals are to correct poor breathing habits and deepen your natural breathing pattern. Once this is achieved, continuing with it in your daily routine becomes optional.
If you’re curious about its purpose, the short answer is: Total ribcage expansion.
Dirgha Pranayama essentially combines three types of breathing in one continuous flow:
Belly Breathing – Engages the diaphragm fully, allowing the abdomen to rise and fall while the chest remains mostly still; often called the optimal breathing pattern.
Thoracic (Chest) Breathing – Involves expanding and contracting the rib cage to activate the middle lobes of the lungs; often used during stress or physical activity.
Clavicular Breathing – A shallow form of breathing that lifts the upper chest and collarbones. It’s actually the body's last-resort mechanism for getting air when deeper lung regions aren’t accessible or aren’t drawing in enough air.
Belly breathing is considered the correct way to breathe in everyday life, while the other two types are reserved for specific situations, like physical exertion or high stress situations. But in Dirgha Pranayama, you consciously engage all three for maximum expansion of the ribcage.
Once you understand this layered structure, the Sanskrit name makes perfect sense. Dirgha means “elongated in both space and time.” You’re slowing down and expanding the breath from the belly to the chest to the collarbones, using the full capacity of your lungs with awareness and control.
Step-by-Step: How to Do Dirgha Pranayama
The steps below are designed to help you understand the mechanics and gently ease into the full practice. Steps 1 through 3 are preparatory—you don’t need to repeat them in every round. Step 4 is the actual pranayama and can be practiced for 3 to 5 minutes, or as long as feels comfortable.
Posture: Sit in a comfortable meditation pose, such as Sukhasana (Easy Pose), or lie down on a firm surface in Savasana (Corpse Pose). Place one hand on your heart and the other just above the navel. Close your eyes, quiet the mind, and observe the natural rhythm of your breath.
Breathe Into the Belly: Begin with diaphragmatic breathing. Inhale slowly, allowing your abdomen to rise as the lungs fill up. On the exhale, notice how the belly contracts and falls. Stay here for a few breaths to ground your attention in the lower breath.
Add Thoracic Breathing: Now, deepen the breath. Inhale fully into the belly, then allow the breath to expand your rib cage outward and to the sides. Exhale in reverse: from your chest, and then the belly. This adds chest breathing, engaging the middle lobes of the lungs.
Do Three-Part Breathing: Now add the third and final step, bringing all three parts together in one continuous motion. As you inhale, let your belly rise, then allow the breath to expand into your rib cage, and finally lift into your upper chest. As you exhale, breathe out in reverse—from the upper chest, then the rib cage, and the belly.
Repeat: Step four constitutes one round of Dirgha Pranayama. You can continue without breaks for 8 to 10 rounds or 3 to 5 minutes, depending on your capacity.
Conclude: Three-Part Breathing can feel tiring at first, especially if you’re not used to breathing deeply. Keep your initial practice short and gradually increase it over time. After completing a session, it’s helpful to lie in Savasana until your breath returns to its natural rhythm.
“Because of its name, Three-Part Breathing is often misunderstood,” explains Vineet Kaul, Prana Sutra’s Editor-in-Chief. “You’re not dividing the breath into three pieces—you’re learning to flow through all three lung regions smoothly, in one unbroken arc. No jerks, no pauses, no choppy transitions.”
It's equally important to stay completely relaxed throughout your practice session. Don’t strain or try to forcefully fill every corner of the lungs. Depth comes naturally with consistent practice.
Tips for a Safe and Authentic Practice
Here are some guidelines to keep your practice safe, impactful, and spiritually grounded:
Posture: Practice in Savasana or Sukhasana, whichever feels more comfortable.
Time: Any time during the day is fine, but practice on an empty stomach for best results.
Location: Choose a quiet, well-ventilated space with a comfortable temperature.
Duration: Start with 10 rounds and slowly build up to 10 minutes per day.
Mudras (Hand Gestures): Instead of using mudras, place one hand over the heart and the other on the navel. This helps monitor the movement of the belly and the chest.
Gaze: Keep your eyes closed. If lying down, you can use a weighted eye pillow to enhance relaxation and/or place a yoga bolster under your head and knees.
Awareness: Observe the movement of your breath without trying to control it.
Mastery: You’ve mastered Dirgha Pranayama when you can breathe in a smooth, continuous flow for 10 minutes, without experiencing any tension, strain, or fatigue.
Benefits of Dirgha Pranayama
Three-Part Breathing offers a wide range of physical, emotional, and energetic benefits:
Corrects bad breathing habits and naturally deepens breathing
Slows down the breathing rate and increases oxygen intake
Has a positive effect on mood, brain function, and energy levels
Lowers heart rate and blood pressure levels
Helps with emotional regulation, reducing stress and anger
Strengthens the gastric fire and improves digestion (as per yoga texts)
May provide relief from insomnia and support better sleep quality
Induces relaxation and prepares the mind for meditation
The benefits of three-part breathing vary based on the intensity, consistency, and duration of practice. However, even five minutes a day can lead to noticeable improvements in overall well-being.
Safety and Precautions
Although Dirgha Pranayama is gentle, it’s not appropriate for everyone in all situations. According to classical and modern yoga sources, this practice is contraindicated in:
Chronic respiratory issues and lung conditions
Recent illness, injury, or surgery, especially in the upper body
Flu, sinus inflammation, and nasal/chest congestion
During late-term pregnancy
Unregulated blood pressure or heart disease
These are the widely recognized precautions, but other contraindications may apply. If you have any medical conditions or health concerns, consult a physician, yoga instructor, or respiratory therapist to check if Three-Part Breathing is safe and appropriate for you.
Frequently Asked Questions
Is Dirgha Pranayama the same as belly breathing?
Can beginners do this safely without a teacher?
Can I do Dirgha Pranayama during pregnancy?
Should I use breath retention (kumbhaka) with this technique?
Is it normal to feel lightheaded after practicing? (Reader-submitted)
Why can’t I feel my breath in the upper chest? (Reader-submitted)
Editor's Note: Got a question we missed? Feel free to drop us a message or leave a comment. We value your feedback and want this to be an ongoing conversation on breath and wellness. |
Final Thoughts + What to Read Next
So far, we’ve covered Diaphragmatic Breathing and Yogic Breathing (Dirgha). We’ll now move on to Samaveta Pranayama – a yogic practice that involves inhaling and exhaling through both nostrils. Not only does it balance your breathing rhtyhm but it also revitalizes the mind and body.
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Before you go, here are a few articles that may interest you:
How to Practice Diaphragmatic Breathing (Previous in This Series)
5 Pranayama Bolsters to Elevate Comfort (Yoga Prop Recommendation)
Samaveta Pranayama: Double-nostril Breathing (Next in This Series)
How can we improve this article?
Include more references from classical yoga texts
More images and step-by-step diagrams
It doesn't need changes - this met my expectations