Mind Body
Diaphragmatic Breathing
Diaphragmatic breathing is a gentle practice that trains awareness and control of breathing through the movement of your diaphragm, the main muscle used to breathe.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Place one hand lightly on your abdomen and the other on your upper chest.
- Inhale gently through your nose, allowing your abdomen to rise more than your upper chest.
- Exhale easily through your nose or relaxed lips, letting your abdomen settle.
- Repeat this breathing pattern for the planned duration.
- Return to your usual breathing rhythm to finish.
Form cues
- Let your shoulders stay heavy.
- Keep your jaw soft.
- Let each breath set its own pace.
Common mistakes
- Taking oversized breathsUse small, comfortable breaths rather than trying to fill your lungs completely.
- Pushing your belly outwardLet incoming air create the abdominal movement instead of deliberately pushing with your abdominal muscles.
- Holding your chest rigidAllow some natural chest movement rather than trying to keep your upper hand perfectly still.
Safety
Breathing too deeply or quickly can cause lightheadedness or tingling. Forcing an unusually slow rhythm can leave you feeling short of breath.
- Stop the practice and breathe normally if you feel dizzy, tingly, or short of breath.
- Stay supported until you feel normal before standing up.
- Do not use this exercise to manage sudden or severe breathing difficulty; seek urgent medical care.
If you have a heart or lung condition or ongoing unexplained breathlessness, ask a healthcare professional whether this practice is appropriate.
Muscles worked
Primary muscles not listed
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 60–120 seconds
- Rest
- No rest timer
Start with a short session that feels comfortable throughout.