Diaphragmatic Breathing
Many of us breathe high in the chest, especially under stress. Diaphragmatic breathing teaches the breath to move low and wide, so the belly and lower ribs expand on the inhale. It is the base for most pranayama techniques.
- Time
- 5–10 minutes
- Level
- Complete beginner
- Position
- Lying with knees bent, then seated
- Best for
- Relaxation, stress, preparing for pranayama
Step by step
How to practise
- 1
Lie on your back with knees bent and feet flat.
- 2
Place one hand on your chest and one on your belly.
- 3
Inhale slowly through the nose, letting the belly rise under your hand while the chest stays fairly still.
- 4
Exhale gently through the nose and feel the belly fall.
- 5
Keep the breath slow and quiet — around 4–6 seconds in and out.
- 6
Continue for 5–10 minutes.
- 7
Once comfortable lying down, practise seated.
Rhythm · 10s cycle
Best for
Relaxation, stress, preparing for pranayama
Why practise it
Commonly used to encourage relaxation, slow the breathing rate and improve breathing efficiency.
Make it work for you
Tips & common mistakes
Tips
- Imagine the lower ribs widening like an umbrella
- Keep the shoulders and jaw soft
- Place a light book on the belly to feel the rise
Watch out for
Forcing the belly out, holding the breath or breathing faster to 'get it right'.
Good to know
Questions
Should my chest move at all?
A little is fine. The aim is for most of the movement to come from the belly and lower ribs.
Classical yoga describes abdominal, thoracic and clavicular breathing; combining all three forms the 'full yogic breath'.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- Cotton yoga blanket Warmth for Savasana and Yoga Nidra, or padding under knees. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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