This deep breathing technique uses imagery or focus words and phrases. You can then practice the technique while performing your daily activities. Once you learn how to do belly breathing lying down, you can increase the difficulty by trying it while sitting in a chair. You can place a book on your abdomen to make the exercise more difficult. Exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still.Keep your other hand as still as possible.Slowly inhale through your nose, feeling your stomach pressing into your hand.Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.

You may place a pillow under your knees for support.

Lie on your back with your knees slightly bent and your head on a pillow.

When you begin, you may feel tired, but over time the technique should become easier and should feel more natural. Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times daily.

It may also help reduce stress and help with challenges related to eating disorders, constipation, high blood pressure, migraine episodes, and other health conditions. Creative Mindĭiaphragmatic breathing (aka belly breathing) can help you use your diaphragm properly.Ī 2020 meta-analysis shows this type of breathing is particularly helpful in people with breathing challenges due to chronic obstructive pulmonary disease (COPD), heart problems, or cancer.

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