Three-part breath (dirga)
Belly, ribs, chest. Learn where your breath actually goes.
Ready
5 minutes
5:00
Stop and breathe normally if you feel dizzy.
What it is
Filling the belly, then the ribs, then the upper chest, and emptying in reverse.
Most people breathe into the top third of the lungs all day. This is the practice that retrains the rest.
How to do it
- 1One hand on the belly, one on the ribs.
- 2Fill low, then wide, then high across six counts.
- 3Empty high, then wide, then low across six.
Before you start
- Keep it comfortable. Breath work should never feel like straining; shorten the counts before you force them.
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