Breathing Breakdown: What Is the Three-Part Breath?
We begin our yoga classes the same way — with a few rounds of three-part breath. Why? Because it’s one of the simplest and most powerful ways to help children connect their breath with their body and movement.
Starting class with this breath gives children a moment to tune in, settle their bodies, and arrive in the space. It’s simple enough for even the youngest yogis and powerful enough to become a tool they can return to anytime they need a reset — at home, at school, or anywhere they’re feeling overwhelmed.
Why Breath Matters
We remind students that breathing affects every part of their body, from their heart rate to how their brain feels. When they take deep, mindful breaths, they’re sending a signal to their body and brain that it’s okay to slow down. It’s calming, grounding, and helps them feel more in control.
Just as important: we ask kids to pay attention to how the breath feels. Does their belly move? Can they feel their ribs or chest expand? This kind of body awareness is a lifelong skill.
What Is the Three-Part Breath?
The three-part breath is also called dirga pranayama. We teach it as breathing into three areas of the body:
Belly
Ribs
Lungs (chest)
It’s like filling up a balloon — starting at the bottom and expanding all the way up. Here’s how we guide it in class, usually sitting in criss-cross applesauce:
Take 3 belly-only breaths – feel the belly rise and fall.
Then 3 rib breaths – bring the breath up into the sides of the ribs.
Then 3 chest breaths – puff up the lungs like you’re proud and tall.
Once they’ve tried each area separately, we invite them to put it all together:
Breathe into the belly, then the ribs, then the chest (and sometimes imagine the breath rising all the way to the crown of the head).
Take one to three of these full, three-part breaths, moving the breath up through the body with awareness.
Why Teach It to Kids?
Kids are naturally great belly breathers, but as they grow and encounter stress, screen time, or anxiety, they can develop shallow breathing habits. Teaching them the three-part breath gives them a simple, accessible tool to reset their nervous system and feel more in control of their emotions.
Benefits of three-part breath for kids include:
Calming anxiety
Improving focus
Easing transitions or emotional overload
Teaching body awareness and mindfulness
Try It at Home
Next time your child feels overwhelmed, sit down together, place a hand on your belly, and explore what it feels like to breathe on purpose — into the belly like a balloon, then expanding into the ribs and chest. Make it a game. Make it a moment of connection. Over time, this simple breath becomes a powerful tool for self-regulation; you just might find you feel better, too.
If your child attends our classes regularly, encourage them to demonstrate the belly breath! It’s a simple way to connect with what they’re learning and provides them a chance to be the teacher — something kids love. You might be surprised by how much they remember, and it’s a wonderful way to bring the calm home.
