When we are busy or stressed, breathing often becomes quick and shallow, high in the chest. Belly breathing (sometimes called diaphragmatic breathing) simply means letting the breath move lower and more slowly. It is the starting point for almost every breathing practice on this site.
Find your breath
- Sit or lie down comfortably.
- Place one hand on your chest and one on your belly.
- Breathe normally for a few breaths. Which hand moves more?
Let it move lower
- Breathe in gently through your nose and let your belly rise into your lower hand.
- Let the hand on your chest stay fairly still.
- Breathe out slowly and feel your belly fall.
- Continue for two to five minutes. Keep it soft; there is no need for big breaths.
Tips
- Lying down with your knees bent makes it easier to feel at first.
- Loosen a tight belt or waistband.
- Once it feels natural, try it sitting at your desk or on the bus.
Where to go next
When belly breathing feels comfortable, try the calm breath or box breathing.
Try it now: breathe along with the glowing circle
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
