Dirga Pranayama | Three-Part Breath or Full Yogic Breath

Published: Aug 8, 2023 | Revised: Jan 19, 2024
Edited by: Marce Ferreira

Dirga Pranayama | Three-Part Breath of Full Yogic Breath

Dirga Pranayama is also called the Full Yogic Breath or Three Part Breath because one consciously breathes into (and exhales from out) three different parts (or sections) of the body.

To perform this Pranayama exercise (which is commonly carried out sitting or lying down), one uses a deep Abdominal Breathing technique, while inhalations and exhalations are carried out through the nose.

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The Three Part Breath is a set of breathing exercises in which one inhales several times in the lower abdominal area, then inhales a number of times higher up to just under the rib cage in the lower chest area, and finally a few times from out the belly, lower chest area up to the higher chest region and clavicles while moving the breath along the sternum.

Mind that each distinct inhalation is followed by an exhalation, one that also breathes out from out the lower abdominal area, lower chest area, or higher chest area, synchronizing with the accompanying type of inhalation in one of the three parts of the body.

As for the benefits of Dirga Pranayama, it’s thought that practicing it improves respiratory functions, increases Oxygen intake, reduces stress and anxiety, relaxes the mind and increases focus, energizes the body, improves sleep quality, and stimulates digestion, elimination, and detoxification.


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