When was the last time you consciously practiced Three Part Breath Pranayama? Most of us breathe more than 20,000 times a day without a second thought. Yet, intentionally choosing the rate, tempo, and length of our breath using pranayama can be a powerful act of self-care—especially in today’s stress-filled world. Incorporating Three Part Breath Pranayama into your daily routine may be the most beneficial thing you do today to enhance focus, reduce anxiety, and restore inner calm.
Why Conscious Breathing Matters
Breathing is governed by the autonomic nervous system, just like heart rate and digestion. This means we don’t need to think about it—it just happens. But that convenience also means we often overlook its potential. Over time, we become “lazy breathers,” using only our chest and neglecting the diaphragm—the muscle truly responsible for effective breathing.
Meet the Real Breathing Muscle: The Diaphragm
Most people assume the lungs or nose are the primary players in breathing. In reality, the diaphragm is the star. This dome-shaped muscle lies beneath the ribcage and contracts and flattens with each inhale, allowing the lungs to expand. When we use only our chest to breathe, we limit our lung capacity and strain secondary muscles, leaving us tense and fatigued.
To test if you’re using your diaphragm, stand in front of a mirror, take a deep breath, and observe. Does your chest rise alone, or do you feel the breath expanding through your belly and ribcage? Diaphragmatic breathing allows for deeper, fuller breaths that benefit both body and mind.
The Science and Power of Diaphragmatic Breathing
Also known as belly breathing, diaphragmatic breathing activates the parasympathetic nervous system, which lowers blood pressure and heart rate. It counteracts stress hormones like cortisol and shifts the body out of fight-or-flight mode. This shift is at the core of Three Part Breath Pranayama, making it one of the most accessible and healing pranayama techniques.
Why Start with Three Part Breath Pranayama in Yoga?
Three Part Breath Pranayama is often introduced at the beginning of a yoga class because it immediately grounds practitioners, slows the mind, and prepares the body for deeper movement. It encourages complete breaths and equally important, complete exhales. This simple shift enhances oxygen exchange and supports a more mindful practice.
Whether you’re on or off the mat, the benefits are profound. Regular practice of this technique can:
- Calm the nervous system
- Reduce anxiety and mental clutter
- Improve breath awareness
- Encourage healthier breathing patterns throughout the day
Safety and Final Thoughts
Three Part Breath is one of the safest pranayama methods. Still, if you have any breathing-related conditions or medical concerns, consult your physician before starting a new practice. Always start slowly and never force the breath. Let your comfort and calm guide the pace.
Ready to harness the power of your breath? Click here to access our full course on Pranayama and deepen your journey into mindful, healing breathwork.
