Three Part Breath. How It Works and When to Use It
Three Part Breath is one of those techniques that sounds simple but works on a deep neurological level. Here's exactly how it works, when to use it, and how to practice it effectively.
By Omar Rantisi, Founder of Therma3 min read
What three part breath is
Three-part breath, known in yoga as dirga pranayama, is a breathing practice where you consciously fill and empty the lungs in three sections. On the inhale you expand the belly, then the ribs, then the upper chest; on the exhale you release in reverse. It teaches full, diaphragmatic breathing and is often used to begin a yoga or relaxation practice.
“The technique doesn't need to be perfect. It needs to be practiced.”
How it works in your nervous system
Most everyday breathing is shallow and confined to the chest, which can keep the stress response simmering. Filling all three sections engages the diaphragm and uses the lungs fully, which activates the parasympathetic nervous system and slows heart rate. The deliberate, layered attention also focuses the mind, combining physical calm with present-moment awareness.
How to practice three part breath
Start in a comfortable position. You don't need silence or solitude. just enough awareness to follow the steps.
The practice takes 2–5 minutes. Use it preemptively (before a stressful event) or reactively (during a spike in anxiety or tension). Track the before-and-after effect with a Therma mood check-in to see whether this technique reliably shifts your state.
How to practice
- 1Settle and exhale fully
Sit or lie comfortably. Breathe out completely to empty the lungs before you begin.
- 2Fill the belly
Inhale slowly and let the breath expand your belly first, like filling the base of a glass.
- 3Fill the ribs, then chest
Continue the same inhale up into the ribcage, then the upper chest, filling in three smooth stages.
- 4Release in reverse
Exhale slowly from the chest, then ribs, then belly, drawing the navel gently in at the end. Repeat for several rounds.
- 5Notice what shifted
After a few breaths, check in. The breath feels fuller and the body and mind noticeably calmer.
Common questions
How quickly does three part breath work?
Most people notice a physiological shift within 60–90 seconds. Full nervous system downregulation takes 2–5 minutes. Consistent practice over 2 weeks improves both speed and depth of response.
Can I use three part breath during a panic attack?
Yes, though it may take longer to feel the effect when your nervous system is highly activated. Start with the simplest version of the technique and focus on the physical sensations rather than "calming down." The body leads. The mind follows.
Is three part breath backed by research?
Yes. The underlying mechanisms are well-documented in clinical psychology and neuroscience. Specific studies vary by technique, but the general principle. engaging the parasympathetic nervous system through structured practice. is one of the most robustly supported interventions in behavioral science.
Related strategies
Sources
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Omar Rantisi
Founder of Therma. UCLA Math + Sociology. Building tools for the space between silence and therapy. Not a therapist. Just someone who needed this to exist.
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