Overview & Traditional Lineage
Three-Part Breath (Dirgha Pranayama) is a classical pranayama rooted in Classical dirgha; the complete yogic breath. Filling the belly, then the ribs, then the upper chest, in that order. The foundation every other breath practice is built on.
Primary Goals: Anxiety, Focus. Themes: Grounding, Beginner.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Sit upright with the belly free of anything tight. | 12s |
| 0:18 | Put one hand on the belly and one on the ribs. | 12s |
| 0:37 | Breathe in and let only the lower hand move. The belly rises. Nothing else. | 25s |
| 1:10 | Do that four or five times. Belly only. | 35s |
| 1:51 | Now add the ribs. Belly first, then the ribs widen sideways under the second hand. | 30s |
| 2:30 | Four or five of those. Belly, then ribs. | 40s |
| 3:15 | Now the third part. Belly, ribs, and last a little into the upper chest, under the collarbones. | 30s |
| 3:56 | Out in the same order, or simply let it all go at once. Whichever is smoother. | 35s |
| 4:41 | Ten breaths like this, at your own pace. It should never feel like effort. | 90s |
| 6:20 | Let it go entirely and breathe normally. Notice the difference. | 30s |
Contraindications & Guidance
- Stop and breathe normally if you feel dizzy, tingling in the hands, or any tightness in the chest.
- Keep it gentle in pregnancy — no forcing of the belly.
