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Diaphragmatic Breathing (Abdominal Breathing)

Breathing Technique

○ CalmingBeginner

Overview

Focuses on fully engaging the diaphragm and abdominal muscles to achieve deeper, slower breaths, maximizing oxygen exchange and promoting relaxation.

Duration

5-15 minutes

Frequency

Daily

Guidance

Optional

Practice Steps

  1. 1Lie down on your back or sit comfortably with knees bent (if lying)
  2. 2Place one hand on your chest and the other on your abdomen, just below the ribs
  3. 3Inhale slowly and deeply through the nose, feeling the hand on the abdomen rise (the chest should move minimally)
  4. 4Exhale slowly through pursed lips or the nose, feeling the hand on the abdomen fall and gently contracting the abdominal muscles
  5. 5Focus on the movement of the abdomen, making the breath smooth, quiet, and effortless for the duration of the practice

Primary Benefits

Stress ReliefNervous System RegulationCore StabilizationLung Capacity Improvement

Recommended Session

5–10 minutes. Practice lying down or seated. Inhale, letting the abdomen rise. Exhale, letting the abdomen fall. Focus on making the breath deep and smooth, not fast.

Contraindications

Generally safe. Stop if dizzy. Be gentle post-surgery or during acute respiratory distress.

Related Techniques

Resonant Breathing (Coherent Breathing)

Breathing at 5-6 breaths per minute to maximize heart rate variability and bring heart, lungs, and brain into coherence.

Box Breathing (Square Breathing)

A pattern of four equal phases—inhale, hold, exhale, hold—to regulate the nervous system and calm the mind.

4-7-8 Breathing

A calming practice where the inhale is 4 counts, the breath is held for 7 counts, and the exhale is 8 counts, promoting parasympathetic activation.