Diaphragmatic (Belly) Breathing

Breathing With Your Diaphragm

Diaphragmatic breathing, also known as belly breathing, is one of the most fundamental and effective breathing techniques. It trains you to use your diaphragm — the large, dome-shaped muscle at the base of your lungs — more efficiently, rather than relying on shallow chest breathing.

Benefits

Regular practice of diaphragmatic breathing can reduce the work of breathing, slow your breathing rate, decrease oxygen demand, and help you use less effort and energy to breathe. It is particularly beneficial for people with COPD, anxiety, and stress-related conditions.

How to Practice

Step 1: Sit comfortably or lie on your back with your knees bent. Place one hand on your upper chest and the other on your abdomen, just below the ribcage.

Step 2: Breathe in slowly through your nose for about 4 seconds. Focus on directing the air deep into your belly. You should feel the hand on your abdomen rise, while the hand on your chest remains relatively still.

Step 3: Exhale slowly through pursed lips (as if you are gently blowing through a straw) for about 6 seconds. Feel your abdomen fall inward.

Step 4: Repeat for 5–10 minutes, 2–3 times per day. With practice, diaphragmatic breathing becomes more natural.

Tip: If you are new to this technique, start with shorter sessions and gradually increase the duration as it becomes more comfortable.