Three-Part Breath

About This Pose

A complete yogic breath that fills three regions of the lungs in sequence: the belly, the ribcage, and the upper chest. It maximises lung capacity and brings immediate calm. Often used at the start of a yoga practice to arrive in the body.

How to Practice

1. 1

   Sit or lie comfortably with the spine tall or supported.

2. 2

   Inhale slowly, filling the belly first, then the ribcage, then the upper chest — like pouring water into a vessel from the bottom up.

3. 3

   Exhale slowly in reverse: release the upper chest, then the ribcage, then draw the belly gently in.

4. 4

   Aim for a smooth, unbroken breath with no pauses.

5. 5

   Practise 5–8 rounds, letting each breath become longer and fuller.

Benefits

• Maximises lung capacity
• releases chest and rib tension
• calms racing thoughts
• prepares the body and mind for meditation or physical practice