← EXERCISE LIBRARYPranayama
Three-Part Breath
Dirga PranayamaA sequenced inhale that fills the belly, then the lower ribs, then the upper chest, and empties in reverse. Teaches deliberate control over each region of the breath.
- 01Lie supine with a bolster under the knees, or sit upright with the pelvis level and the ribs stacked over it.
- 02Inhale through the nose in three distinct stages: fill the belly first, then widen the lower ribs, then let the upper chest lift last.
- 03Pause briefly at the top without straining or holding tightly.
- 04Exhale through the nose in reverse: release the upper chest, then the ribs, then draw the belly gently in.
- 05Repeat for 10 to 12 rounds, aiming for a smooth handover between stages rather than three separate sips of air.
- 06Finish by letting the three stages blend into one continuous wave for a final 5 breaths.
- 01Belly, ribs, chest — in that order, and empty in the reverse order.
- 02One continuous fill, not three separate gulps.
- 03Take about 80 percent of a full breath. Full capacity every round gets tense fast.
- 01Filling to absolute maximum each round, which recruits the neck and makes the practice effortful instead of controlled.
- 02Skipping the rib stage and jumping from belly to chest — the middle of the breath is the part most people cannot access.
- 03Rushing the exhale, which loses the descending sequence that makes the drill worth doing.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.