ChillSleep
Breathing

Three-Part Yogic Breath

Fill your lungs completely in three stages for maximum oxygenation and calm

5-8 minutes

Also called Dirga Pranayama, this technique divides each inhale into three parts: filling the belly, then the ribcage, then the upper chest. This complete breath maximizes lung capacity and oxygen intake while promoting deep relaxation.

How To Do It

  1. 1

    Lie on your back or sit comfortably with your spine straight.

  2. 2

    Begin by exhaling completely to empty your lungs.

  3. 3

    Inhale into your belly first, feeling it expand.

  4. 4

    Continue inhaling to fill your ribcage, feeling it widen.

  5. 5

    Complete the inhale by filling your upper chest and collarbones.

  6. 6

    Exhale slowly in reverse: upper chest, ribcage, then belly. Repeat for 8-10 cycles.

The Science Behind It

This complete breathing technique uses full lung capacity, improving oxygen-carbon dioxide exchange and activating the parasympathetic nervous system. Research shows deep breathing exercises increase melatonin production and improve sleep latency in people with insomnia.

Tips

  • Place your hands on your belly, ribs, and chest to feel each stage.

  • Don't force the breath — let it be natural and flowing between stages.

  • This is excellent to practice right before the 4-7-8 technique for deeper relaxation.

Best For

Sleep qualityEvening wind-downMuscle relaxation

Similar Techniques