Breath · Pranayama
Dirgha (Three-Part Breath)
Dirgha, the three-part breath, is a full, deep pranayama that fills the belly, ribs and chest in turn, traditionally done to ground and centre.
- Type
- Breath · Pranayama
- Duration
- 5-10 min
- Suits
- Vata, Pitta, Kapha
05:00
How to practise
- Sit or lie down comfortably with one hand on the belly and one on the chest.
- Breathe in slowly, first letting the belly rise and fill.
- Continue the same breath into the ribs, feeling them widen.
- Finish by letting the upper chest gently fill to the top.
- Breathe out slowly in reverse: chest, then ribs, then belly softening.
- Keep the whole breath smooth and unhurried, like a slow wave.
- Continue for the chosen time, resting in the gentle rhythm.
Traditionally valued for: Grounds and centres you with slow, full breathing.