Diaphragmatic Breathing: How to Practice Belly Breathing for Better Health, Focus, and Sleep
- Apr 23, 2021
- 10 min read
Updated: Apr 25
Begin your breathwork journey by learning how to breathe effectively.
By PRANA EDITORS | Updated: April 24, 2025
Diaphragmatic breathing–also known as belly breathing–is one of the most effective techniques to improve how you breathe. The practice essentially involves deliberately engaging the diaphragm for deeper, more efficient breathing. But this simple shift can lead to powerful results, such as improved energy levels, better oxygen intake, reduced stress, mental clarity, and much more.
Quick Overview: To try belly breathing, sit with an upright spine or lie comfortably on a firm surface. Place one hand on your chest and the other on your belly. Inhale slowly, allowing your belly to rise. Exhale gently, allowing your belly to fall. Focus on your breath and repeat at your own pace. In this Article: Meaning | Steps | Modifications | Benefits | Precautions | FAQ |
This guide teaches you the belly breathing technique step by step and shows how it fits into yoga, wellness, and self-care routines. It covers everything you need to know–its purpose, how to practice it, key precautions, and potential benefits. You’ll also find four simple variations of diaphragmatic breathing to suit different needs, and answers to frequently asked questions from our readers.
What is Diaphragmatic Breathing?
Diaphragmatic breathing involves consciously engaging the diaphragm to make full use of your lung capacity. And, the goal of practicing this intentionally is to learn how to breathe correctly and more efficiently–using less effort and energy while maximizing oxygen intake.
But you might wonder, “Don’t we already know how to breathe properly?”
The answer is yes and no. Breathing is largely involuntary, and it changes in response to many factors: anxiety, stress, climate, and activities. Poor posture, restrictive clothing, lifestyle habits, and health conditions can also weaken the diaphragm, leading to inefficient breathing patterns like:
Chest Breathing: The rib cage rises and falls rather than the belly. This is common during intense exercise or stress, but not ideal in normal circumstances.
Clavicular Breathing: The breath is confined to the upper chest, causing the collar bones to rise and fall, but with inadequate engagement of the lower lungs and diaphragm. This results in short, shallow inhales that can lead to anxiety and other long-term health issues.
Mixed breathing: A combination of chest and belly breathing, often observed when people are multitasking, distracted, or mildly anxious.
Shallow or rapid breathing has its place during intense physical activities (like sprinting or lifting weights) but not otherwise. When it becomes habitual, it can leave you feeling tense, tired, and ungrounded. Worse yet, it increasingly reduces respiratory efficiency over time.
That’s why many health and yoga experts recommend practicing belly breathing for 5 to 15 minutes each day. This small daily habit can re-train your body to breathe better, and in many cases, it can shift your body out of stress mode into feeling more balanced and centered.
How the Diaphragm Works During Breathing
Before we proceed, let’s take a moment to understand the target muscle: the diaphragm.
The diaphragm is a thin, dome-shaped (or bell-shaped) muscle that sits right below the lungs. It separates the chest cavity (lungs and heart) from the abdominal cavity (liver, stomach, intestines). It’s the primary muscle involved in breathing, playing a bigger role than most people realize.
Here’s how it works:
During inhalation, the diaphragm contracts, flattens, and moves downward. This creates space in the chest, lowers air pressure in the lungs, and allows air to flow in. As the diaphragm pushes down, the abdominal organs shift to make room for it, causing the belly to expand outward.
During exhalation, the diaphragm relaxes, returns to its dome (concave) shape, and moves upward into the chest cavity. This increases pressure in the lungs and pushes stale air out. As the diaphragm lifts, the abdominal organs move back into place, and the belly naturally draws inward.
All this is automatic (involuntary) for the most part, but here’s the good news: we can also consciously control this process with breathwork techniques. And, that’s one of the main goals of diaphragmatic breathing exercises – mindful breathing and intentional engagement.
Here is an interesting detail: In regular breathing, the diaphragm moves about 1 to 2 centimeters. But with focused breathwork techniques, like in pranayamas, its range of motion can extend up to 10 centimeters. That’s a huge difference in terms of lung capacity and breath efficiency.
When to Use Diaphragmatic Breathing
People use belly breathing in all kinds of settings—as a daily practice, as a wellness/self-care tool, or in moments of tension, pain, or anxiety. Here are some of its common aims:
To strengthen the diaphragm and increase overall lung efficiency
To conserve energy by slowing the breathing rate and reducing oxygen demand
To manage stress, reduce anxiety, and promote relaxation
To regulate emotions, including anger, sadness, and mental restlessness
To cope with pre- or post-operative pain and anxiety
To prepare the mind for meditation or sleep
Bonus Tip: Belly breathing is a great way to collect yourself after an argument, before an important meeting, or when stressed about relationships or finances. A few rounds before bed—or if you wake up in the middle of the night—can help you fall back asleep more easily. |
How to Practice Diaphragmatic Breathing
You can practice diaphragmatic breathing either seated or lying down, whichever feels more comfortable and supported. Generally, beginners find it easier to practice lying on their back, but sitting upright in a yoga pose, chair, or on a meditation bench also works well.
Here’s a simple step-by-step guide to practice diaphragmatic breathing lying down:
Step One: Posture
Come into Savasana (Corpse Pose): Lie flat on your back on a firm surface, with your legs extended straight and feet relaxed. Rest both arms by your sides, palms facing up.
Close your eyes, relax your facial muscles, and observe your breath for a few moments.
(Optional) You can place a pillow or rolled yoga blanket directly under your head.
Step Two: Hand placement
Place one hand on your upper chest, between the heart and the base of the neck.
Place your other hand on the abdomen, just below the rib cage.
Your hands will help you monitor the movement of your chest and belly.
Step Three: Inhale
Breathe in slowly and deeply through your nose. Try to keep your chest as still as possible and let the belly rise as the diaphragm expands downward.
As you inhale, your left hand should move with the belly, but the right one shouldn't move.
Step Four: Exhale
Exhale through your nose or mouth (with slightly parted lips).
Allow the belly to fall naturally and keep your chest as still as possible.
With this, you’ve completed one round of diaphragmatic breathing.
You can keep at it for 5 minutes, repeating steps 3 & 4. For the first 3 rounds, exhale through your mouth to help expel stagnant air from the lungs. After that, shift to exhaling through the nose.
Bonus Tip: If you're having trouble breathing into the belly, try exhaling fully first. Letting all the air out helps “reset” your breath and makes the next inhale more naturally diaphragmatic. |
Practice Tips to Make Belly Breathing Work Better
Time: Mornings and evenings are great, but you can practice belly breathing any time of the day. Remember: Practicing at the same time each day can help build a habit.
Location: Practice in a quiet space with good air quality and ventilation.
Duration: Start with 3 to 5 minutes a day, gradually building up to 10 or 15 minutes.
Counting: Beginners should try inhaling and exhaling to a count. This helps connect your mind to your breath, but always choose a count that suits your natural capacity.
Awareness: Focus your attention on the rise and fall of your belly. If your mind wanders, just bring it back gently and try to focus on your natural breath.
Variations for Different Needs
One of the best things about belly breathing is that it’s highly adaptable. Whether you’re practicing on your lunch break, during yoga class, or before bed, one of these versions can work for you:
1. Belly Breathing in a Sitting Posture
It’s best to learn diaphragmatic breathing while lying down because the body is fully supported, and it’s easier to feel the diaphragm’s movement in this position. But you can also do it while sitting – either in a meditation posture or in your office chair. Here are the steps to practice it while sitting:
Sit tall, while keeping the head, neck, and back straight.
Place your hands as mentioned before or rest them on your thighs.
Inhale deeply through your nose, letting your belly expand.
Exhale in a slow, controlled manner, gently contracting your abdominal muscles.
This completes one round of diaphragmatic breathing. Repeat as desired.
This particular belly breathing variation is commonly used by yogis as it is known to induce relaxation and promote postural awareness. But it’s also a highly practical variation that you can do at work, on public transport, or whenever you are feeling stressed or overwhelmed.
Bonus Tip: If you choose a cross-legged sitting position, consider using a yoga block, meditation cushion, or bolster to elevate the hips and ease discomfort in the legs and feet. |
3. Belly Breathing in Corpse Pose with Yoga Props
Yoga instructors often recommend trying diaphragmatic breathing in Savasana (Corpse Pose) with the support of yoga props. This restorative practice is typically done at the end of a class to release tension. It’s also accessible to practitioners of all levels, including seniors and those with physical limitations.
In the image above, the person has placed a pillow under their head to align the neck and provide extra comfort. The round yoga bolster under the knees supports the lower back, and the weighted eye pillow blocks out light, stimulates the vagus nerve, and adds a meditative component to the practice.
That said, this variation isn’t just for yogis – it’s also a great quick fix after a rough day at work or before an important event. It can also be a part of a long-term strategy to manage stress and anxiety or an incredibly simple way to fall asleep when your mind won’t stop racing.
Related Article: 10 Best Yoga Eye Pillows for Yoga, Rest, Migraines, and More
3. Use a Weighted Object for Feedback
If you practice belly breathing while lying down, you can place a light book, folded towel, or empty box on the belly to feel the movement as you practice. Any small object works, as long as it stays put and doesn’t roll off. Placing an object not only provides visual feedback, but it also gives you something to focus on. It’s a simple addition that helps you stay grounded in the rhythm of your breath.
Key Benefits of Diaphragmatic Breathing
So what exactly can you expect if you practice diaphragmatic breathing for just 10 minutes a day? While the practice may seem simple, it creates a ripple effect of benefits. From calming your nerves to improving sleep, here is what consistent belly breathing can do for you:
Strengthen the Diaphragm: Just like working out builds muscle, consistently practicing belly breathing strengthens your diaphragm and lungs. Over time, this improves your overall respiratory function, which is especially helpful if you sing, play a wind instrument, or practice yoga, running, or endurance sports.
Boost Oxygen Efficiency: When you breathe from the diaphragm, your lungs expand more fully. So, more oxygen gets delivered to your bloodstream—and ultimately to your muscles, organs, and brain. Think of it as a clean energy boost for your entire system.
Calm the Nervous System: Slow, deep belly breathing activates the parasympathetic nervous system—your body’s natural “rest and restore” mode. This helps lower heart rate, reduce blood pressure, and ease the symptoms of chronic stress or anxiety.
Release Tension in the Body: Shallow breathing tends to create tightness in the neck, shoulders, and chest. Belly breathing can help release that pent-up tension.
Improve Emotional Balance: By anchoring your attention to the breath, you naturally become more present. With time, this builds mental clarity and emotional resilience.
Support Better Sleep: A few minutes of diaphragmatic breathing in a pre-bedtime routine can help reduce mental chatter, slow your breath, and ease your body into a state of rest. If falling asleep (or staying asleep) is a challenge, this can make a real difference.
Safety and Precautions
Diaphragmatic breathing is safe for most people, but like any practice, there are a few things to be aware of, especially if you are new to it or managing certain health conditions.
Start Slow, Go Easy: If you're not used to breathing deeply or rhythmically, you might feel lightheaded or dizzy at first. That’s normal. Take breaks when needed, and never force your breath.
Time it Right: Practicing belly breathing immediately after eating can cause discomfort due to the pressure on the abdominal region. We strongly recommend waiting for at least 2 to 3 hours after a full meal before practicing this (or any other) deep breathing exercise.
Avoid Overdoing It: Some people unintentionally overdo it by taking exaggerated breaths that feel more like huffing rather than belly breathing. This can lead to hyperventilation. The key is to stay soft, steady, and gentle, maintaining full control.
Discomfort ≠ Progress: If you feel dizzy, short of breath, or anxious while practicing, pause and return to normal breathing. Your body may be adjusting, or you may need to modify the practice.
Precautions & Contraindications
Diaphragmatic breathing may not be suitable in the following situations or conditions:
Severe congestion and respiratory infections
Breathing conditions (e.g., asthma, bronchitis, COPD)
Heart disease or hypertension
Severe anxiety, PTSD, or panic disorders
Recent abdominal or chest surgery
Late-term pregnancy
If you have any of these conditions, you can still practice modified versions of diaphragmatic breathing. However, this should be done in consultation with a certified respiratory therapist who can evaluate your needs and adapt the breathing exercise to suit your specific health condition.
Frequently Asked Questions
Is chest breathing bad?
What are the benefits of diaphragmatic breathing?
How often should I practice diaphragmatic breathing exercises?
Do certain conditions make it harder for me to use my diaphragm?
Editor's Note: Got a question we missed? Feel free to drop us an email or leave a comment. We value your feedback and want this to be an ongoing conversation on breath and wellness. |
Final Thoughts + What to Practice Next
Once you feel confident with diaphragmatic breathing, you may want to explore Dirgha Pranayama (Three-Part Breathing). It builds on the same foundation and teaches you how to elongate your breath and consciously fill all three sections of the lungs – the belly, ribcage, and chest.
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Before you go, here are some other related articles that may interest you:
What is Pranayama: A Beginner’s Guide (Yoga Breathing 101)
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Dirgha Pranayama, Three Part Breathing (Next in the Series)
13 Spiritual Books for Your 2025 Reading List (Book Recommendations)
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