We often think of breath as an automatic response, like the background noise of traffic or chirping crickets. But truly intentional breathing—Pranayama—is about regulating your internal climate. If your mind feels like a choppy winter sea, learning to breathe deeply gives you immediate, accessible control over the weather patterns inside.
When we are stressed, our breath gets shallow, trapping energy high in the chest. This mimics a sudden, erratic gust of wind. The goal of the Three-Part Breath (Dirgha Pranayama) is to gather and move the air steadily, using the full capacity of your lungs, from the lowest abdomen to the collarbones.
How to Regulate Your Inner Atmosphere
Sit comfortably and close your eyes. We will approach the inhale in three deliberate waves, much like the changing atmosphere from the ground up:
- Wave 1: Grounding the Air (The Earth Layer): Start by sending the inhale low into your belly, feeling it expand outwards, like the earth softening right before a heavy summer rain.
- Wave 2: Filling the Mid-Ribs (The Cloud Layer): Continue drawing the air upward, letting the ribs widen laterally, expanding across your chest like slow-moving afternoon clouds stretching across the sky.
- Wave 3: Topping Off (The Sun Layer): Gently sip the last bit of air into the upper chest near the collarbones. Hold for just a momentary pause, like the brief stillness at the peak of high noon.
Now, for the important part: The Complete Release. Exhale slowly and evenly, reversing the order (collarbones, then ribs, then stomach). Let the air pour out steadily, like a slow-moving river carving its path after a heavy spring thaw.
The Unexpected Insight
Here’s the shift: most people focus too hard on chasing volume during the inhale. But the real key to developing lung capacity is mastering the exhale. Your capacity is dictated by how thoroughly you empty your lungs. Don’t chase the incoming summer storm; instead, focus on the steady, slow duration of the autumn clearing that creates space for the next flourishing spring.
Try bringing this atmospheric regulation into everyday moments:
- While waiting for your coffee to brew.
- Before picking up your phone for a difficult conversation.
- As a transition tool between work tasks and evening downtime.
You don’t just breathe air; you breathe intention.