Yogic Three-Part Breath | Dirga Pranayama
A simple and powerful breathing technique that reconnects you to your body, calms the mind, and creates space for stillness within.
The Yogic Three-Part Breath—Dirga Pranayama—is a foundational breathing practice described in the Hatha Yoga tradition and aligned with the teachings of Patanjali’s Yoga Sutras, where breath (prana) is a vehicle for calming the fluctuations of the mind (chitta vritti nirodhah – Sutra 1.2).
As taught in key asana theory by Swami Satyananda Saraswati, in particular, this breath is practiced in three phases:
Abdominal Breath – Breathing into the belly activates the diaphragm, grounding your nervous system and anchoring awareness into the present.
Thoracic Breath – Breathing into the ribcage opens the lungs and heart space, supporting emotional release and balanced energy flow.
Clavicular Breath – The upper chest gently rises, creating full expansion and promoting alertness and clarity.
Together, these three parts create a long, smooth, and conscious breath cycle that:
Relieves anxiety and tension
Improves mental focus and emotional regulation
Enhances lung capacity and oxygen intake
Prepares the body and mind for meditation or asana