Belly breathing
Belly or diaphragmatic breathing means breathing so that the belly rises rather than the chest. It is the easiest technique to learn and the base of all the others.
- การหายใจด้วยท้อง · Diaphragmatic breathing
- Even 5-5 · 6 breaths per minute
- Calming 4-6 · 6 breaths per minute
- Sleep 4-8 · 5 breaths per minute
Any time, sitting or lying down, and at night in bed.
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การหายใจด้วยท้อง · Diaphragmatic breathing
Belly breathing
The belly rising and falling: the foundation of every other technique.
When to practise
Any time, sitting or lying down, and at night in bed.
Belly breathing
Get comfortable, then press Start.
Planned length: 5:00
Step by step
- Sit comfortably or lie on your back, knees bent if you like.
- Place one hand on your belly and the other on your upper chest.
- Breathe in through the nose and let the belly rise under your hand; the hand on the chest barely moves.
- Breathe out slowly, through the nose or slightly parted lips, letting the belly fall.
- Follow the animation: the exhale lasts longer than the inhale.
Cues
- • Do not push the belly out: let it fill like a balloon.
- • If you feel light-headed, breathe less deeply.
What we know
- In a trial by Ma et al. (2017), eight weeks of diaphragmatic breathing were linked with fewer negative emotions and lower cortisol.
- At around 6 breaths per minute, slow breathing raises heart rate variability, a marker of relaxation (Zaccaro et al. review, 2018).
Contraindications
- • After recent abdominal surgery, breathe without strain and ask your doctor for advice.
My practice
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These exercises support wellbeing and do not replace medical advice. If you have a heart or lung condition, are pregnant or live with an anxiety disorder, ask a health professional for advice.
Step by step
- Sit comfortably or lie on your back, knees bent if you like.
- Place one hand on your belly and the other on your upper chest.
- Breathe in through the nose and let the belly rise under your hand; the hand on the chest barely moves.
- Breathe out slowly, through the nose or slightly parted lips, letting the belly fall.
- Follow the animation: the exhale lasts longer than the inhale.
Cues
- Do not push the belly out: let it fill like a balloon.
- If you feel light-headed, breathe less deeply.
What we know
- In a trial by Ma et al. (2017), eight weeks of diaphragmatic breathing were linked with fewer negative emotions and lower cortisol.
- At around 6 breaths per minute, slow breathing raises heart rate variability, a marker of relaxation (Zaccaro et al. review, 2018).
Contraindications
- After recent abdominal surgery, breathe without strain and ask your doctor for advice.
- Stop if you feel light-headed, get tingling or any chest discomfort, and return to normal breathing.
These exercises support wellbeing and do not replace medical advice. If you have a heart or lung condition, are pregnant or live with an anxiety disorder, ask a health professional for advice.
Frequently asked questions
- How do I know I am breathing with my belly?
- Put one hand on your belly and one on your chest: when you breathe in, only the belly hand should rise. Lying down makes it even easier to feel.
- Which rhythm is best for falling asleep?
- The 4-8 rhythm: 4 seconds in, 8 seconds out, for five to ten minutes in bed. The long exhale is the part that relaxes.
- Can I do it during pregnancy?
- Yes, it is gentle and often taught in birth preparation. Breathe without strain and follow your midwife's or doctor's advice.