Three-Part Breath (Dirga Pranayama)

What it is A breath drawn into three regions of the torso in sequence: belly, ribs, then chest. On each exhale, the breath releases in reverse — chest, ribs, belly. It teaches your body to use the full capacity of the lungs.

What it does Most people, especially under stress or after long travel days, use only a fraction of their breathing capacity. Three-part breath opens what's available. It calms the nervous system, lengthens the spine from the inside, and brings full attention to the body. Especially useful after sitting hunched over a laptop or being constricted in a plane seat.

Use this when

• Your breath feels stuck or shallow

• You've been sitting or traveling for hours

• You want to deepen a beginner's practice

• You need to come into your body before doing other work

Length: 10 minutes Time of day: Any, especially morning or after travel