Diaphragmatic Breathing Exercises: A Beginner’s Guide

Watch a sleeping baby and you will see their tummy rise and fall with every breath. Most adults, especially when busy or tense, breathe higher up, with the chest and shoulders doing much of the work. Diaphragmatic breathing — often called belly breathing — is simply relearning that lower, slower pattern. It takes a little practice, but it needs no equipment and can be done almost anywhere.

What the diaphragm does

The diaphragm is a dome-shaped muscle that sits under your lungs. When it tightens and moves down, it makes room for the lungs to fill; when it relaxes, air flows out. Breathing that uses the diaphragm well tends to feel slower and fuller, and many people find it a calming focus for the mind.

Step 1: Learn it lying down

1. Lie on your back with your knees bent, or with a pillow under them.
2. Place one hand on your upper chest and the other just below your ribs.
3. Breathe in slowly through your nose so that the lower hand rises while the upper hand stays fairly still.
4. Breathe out gently through your mouth or nose and feel the lower hand sink.
5. Repeat for three to five minutes, keeping it soft rather than forced.

Step 2: Try it sitting

Once lying down feels natural, sit upright in a chair with your feet flat and shoulders relaxed. Keep a hand on your stomach at first. This is the position you will use most often in daily life — at a desk, on public transport or in a waiting room.

Step 3: Take it with you

With practice you can breathe this way while standing or walking slowly. Linking a few belly breaths to everyday cues, as we describe in our five-minute breathing breaks, helps the habit stick.

Common mistakes

• Pushing the stomach out: the movement should come from the breath, not from tensing your tummy muscles.
• Breathing too deeply: big gulps of air can leave you light-headed. Aim for slow and comfortable instead.
• Lifting the shoulders: if your shoulders rise, let them drop and try again with a smaller breath.

How often to practise

A few minutes once or twice a day is plenty to begin with. Many people like to practise before bed; our guide to breathing exercises for sleep builds on the same technique.

A note of caution

If you feel dizzy, stop and breathe normally. If you have a lung or heart condition, or breathlessness is a regular problem, ask your GP or practice nurse before starting new breathing exercises.