What is belly breathing?
Diaphragmatic breathing, or belly breathing, means letting your diaphragm do the work so your belly rises as you breathe in and your chest stays fairly still. Stressed breathing tends to move up into the chest and shoulders, so this brings it back down.
How to do it
- 1Lie down or sit back. Put one hand on your chest and one on your belly.
- 2Breathe in through your nose and let your belly push your lower hand out. Your top hand should barely move.
- 3Breathe out slowly and feel your belly fall.
- 4Keep the breath slow and quiet.
Why it works
Diaphragmatic breathing is a core part of many breathing therapies and slow-breathing studies. It makes slow, full breaths easier and reduces the shallow chest breathing that often comes with stress.
Tips
- Practise lying down first. It is easier to feel the belly move.
- Don't push the belly out by force. Let the breath fill it.