Photo by Pawel Czerwinski on Unsplash

What is Dirga Pranayama?

Dirga Pranayama or Three-Part Breath is a grounding and nourishing breath practice that involves consciously expanding the breath into three parts of the torso:

1. The belly (lower lungs)

2. The ribcage (middle lungs)

3. The upper chest (upper lungs)

Dirga means “long” or “deep” in Sanskrit, and this breath technique helps you inhale a longer, fuller, more conscious breath creating a sense of calm, clarity and presence.

Why We Practice Dirga Pranayama

When we breathe like this - slow, deep and intentional - we activate our parasympathetic nervous system, also known as the “rest and digest” state. This helps:

• Reduce stress and anxiety

• Increase oxygen and energy in the body

• Release tension and emotion held in the chest, belly or ribs

• Bring our attention into the present moment.

How to Practice Dirga Pranayama

You can do this practice sitting upright in a chair or cross-legged on the floor, or lying down in a comfortable position.

Step-by-step:

1. Get comfortable
   Place one hand on your belly and the other on your chest. Close your eyes if that feels safe for you.

2. Breathe into your belly
   Inhale gently through your nose, letting the belly expand. Feel your hand rise with the breath. Exhale slowly, softening the belly.

3. Breathe into your ribs
   Next, inhale into your belly and your ribcage. Feel the sides of your torso widen. Exhale and gently draw the ribs back in.

4. Breathe into your chest
   This time, inhale into your belly, ribs, and chest letting the breath rise to your collarbones.
   Exhale slowly, feeling the breath gently release from top to bottom.

5. Repeat for 5–10 rounds
   Stay present with each inhale and exhale. You can imagine the breath as a wave rising and falling.

⚠️ Just a Note

This breath is very safe for most people, but if you ever feel light-headed, anxious or uncomfortable, simply return to your natural breath. If you’re in early pregnancy or living with a heart or lung condition, always listen to your body or speak to a healthcare provider before practising.

Photo by Vicki Hansen from StoryCast

When to Use Dirga Breath in Your Life

You can bring this breath into your day anytime you need to feel centred:

• First thing in the morning to ground yourself

• Before sleep to settle the mind

• During stress, anxiety or overwhelm

• Before a meeting or a difficult conversation

• As part of your yoga, Pilates or meditation practice

Dirga Pranayama reminds us that we don’t have to push or strive to feel better. Sometimes, we just need to breathe more fully. It’s a powerful first step into mindful movement, meditation and emotional healing.

At EmpowerMe Now, we often begin classes with Dirga Pranayama to ground the body, soothe the nervous system, and invite a deeper connection to movement and self. We've got you no matter whether you’re moving through pain, exhaustion, stress or simply want to get stronger, more flexible and feel more at ease, not just in your body, but in your whole self.

Try us here.

The body remembers. And through movement, breath and awareness, it can also let go.