Discover the Power of Dirgha Pranayama: The 3-Part Breath

Discover the Power of Dirgha Pranayama: The 3-Part Breath

Breathing techniques have been used for centuries to promote relaxation, reduce stress, and enhance overall well-being. One such technique that holds immense potential is Dirgha Pranayama, also known as the 3-Part Breath. In this blog post, we will explore this powerful breathing exercise and guide you through a practice session to experience its benefits firsthand.

Understanding Dirgha Pranayama

Dirgha Pranayama is a fundamental yogic breathing exercise that focuses on deep and intentional breath control. It involves breathing into three distinct areas of your torso: the belly, chest, and finally, releasing the breath in a sighing motion. This deliberate approach to breathing helps you tap into the full capacity of your lungs, nourishing your body with oxygen and promoting a profound sense of relaxation.

Discover the Power of Dirgha Pranayama The 3-Part Breath

How to Practice Dirgha Pranayama

Let’s dive right into a guided practice of Dirgha Pranayama:

  1. Find a Comfortable Position: Start by finding a quiet and comfortable place to sit or lie down. You can close your eyes to enhance your focus.
  1. Begin the Three-Part Breath: Inhale deeply into your belly, allowing it to expand fully. Then, continue inhaling as you fill your chest with air. Finally, exhale gently, releasing the breath with a sigh. Repeat this cycle, concentrating on each part of the breath: belly, chest, exhale.
  1. Maintain Focus: As you perform these breaths, concentrate your awareness on each sensation. You might notice tingling sensations in your hands or even experience slight lightheadedness. Embrace these sensations as part of the process.
  1. Continue for Three Rounds: Perform this three-part breath for three more cycles, allowing your body to adjust to this conscious breathing pattern.
  1. The Humming Exhalation: For the last round, take a deep breath in. As you exhale, hum the breath out with a gentle “hmmmm.” Feel the vibrations throughout your body, and keep humming until you’ve expelled every last bit of air.
  1. Return to Normal Breathing: After completing the humming exhalation, allow yourself to return to a normal pace of breathing. Take a moment to observe how you feel.

Reflecting on Your Experience

Now that you’ve completed a round of Dirgha Pranayama, take a moment to reflect on your experience. Pay attention to the sensations in your body and your overall sense of well-being. You may find that your energy has shifted or that you feel more relaxed and centered.

Dirgha Pranayama is a versatile practice that can be incorporated into your daily routine, especially during moments of stress or when you need to regain focus. With regular practice, you can harness the power of your breath to promote physical and mental balance.


Dirgha Pranayama, the 3-Part Breath, is a valuable tool in your mindfulness and relaxation toolkit. By exploring this breathing technique and incorporating it into your daily life, you can experience the profound benefits it offers. Whether you’re seeking stress relief or a deeper connection with your body, the power of your breath is a wonderful resource to tap into on your journey to well-being.