Fitness
Three-Part Yoga Breath
Three-part yoga breath sequences belly, rib, and chest expansion—retrains full diaphragm use for athletes who over-brace under load.
Three-part yoga breath—dirga pranayama—fills belly, ribs, then upper chest on inhale and empties in reverse on exhale, teaching full diaphragm use. Slow six- to eight-second phases build interoception without hyperventilation.
Practice supine before layering into yin or restorative holds. Helps chest-breathing athletes who brace hard under load relearn relaxed expansion off the platform.
Common questions
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Three-part breath versus box breathing?
Three-part emphasizes spatial expansion; box breathing uses equal timed phases for focus—use three-part for relaxation, box for pre-task steadiness.
Related terms
Put Three-Part Yoga Breath into practice
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