Dirga Pranayama (Three-Part Breath)

Wellness Disclaimer / अस्वीकरण: The yogic practices, mudras, and breathing techniques presented here are rooted in classical tradition and intended solely for educational, wellness, and holistic lifestyle purposes. They do not constitute medical advice, diagnosis, or treatment. Always consult a qualified physician or healthcare specialist before starting any physical regimen, particularly if you have pre-existing medical conditions, chronic illnesses, or are pregnant. Practice mindfully within your body's comfortable limits.

Scriptural Pramana

Gheranda Samhita 5.46

प्राणायामं ततः कुर्यात् पद्मासनसमन्वितः । समकायं समासीनो नासाग्रे न्यस्तलोचनः ॥

prāṇāyāmaṁ tataḥ kuryāt padmāsana-samanvitaḥ | samakāyaṁ samāsīno nāsāgre nyasta-locanaḥ ||

Seated in Padmasana with body held erect and eyes focused gently toward nasal tip, let the practitioner undertake mindful deep pranayama.

Classical Kumbhaka Ratios (Inhale : Hold : Exhale)

Gentle 3-Part (1:0:1:0)

Inhale: 5s • Hold: 0s • Exhale: 5s

Extended Exhale 3-Part (1:0:2:0)

Inhale: 4s • Hold: 0s • Exhale: 8s

Step-by-Step Practice Method

Lie down or sit comfortably with one hand on belly, one on chest
Inhale deeply into the belly first — feel it rise under your hand
Continue inhaling into the ribcage — feel the ribs expand sideways
Finally fill the upper chest — feel the collarbones lift slightly
Exhale slowly in reverse: chest, ribs, then belly draws in
Repeat this three-part wave for 5-7 minutes

Physiological & Mental Benefits

Mind & Autonomic Tone

Calms the mind, reduces anxiety, and brings full present-moment awareness to the body

Body & Vitality

Maximizes lung capacity, oxygenates the entire body, and releases tension from diaphragm

Included in Yoga World Pass

Classical 4-Phase Kumbhaka Pacer & Studio Audio

Practice with precise classical ratios (Puraka : Antar : Rechaka : Bahya), living visual breath spheres, and Fish Audio studio voice guidance.

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Classical 4-Phase Kumbhaka Pacer & Studio Audio