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
- 01
Lie on your back with knees bent and feet flat.
- 02
Place one hand on your chest and one on your belly.
- 03
Inhale slowly through the nose, letting the belly rise under your hand while the chest stays fairly still.
- 04
Exhale gently through the nose and feel the belly fall.
- 05
Keep the breath slow and quiet — around 4–6 seconds in and out.
- 06
Continue for 5–10 minutes.
- 07
Once comfortable lying down, practise seated.
Make it work for you
Small adjustments make the biggest difference. Keep every breath comfortable.
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
Common mistakes
Forcing the belly out, holding the breath or breathing faster to 'get it right'.
Why practise it
Commonly used to encourage relaxation, slow the breathing rate and improve breathing efficiency.
In the tradition
Classical yoga describes abdominal, thoracic and clavicular breathing; combining all three forms the 'full yogic breath'.
Practise with care
Safety
Safe for most people. Stop if you feel lightheaded and return to normal breathing.
Educational guidance, not medical advice. If you are pregnant or managing a heart, lung, blood-pressure or mental-health condition, check with a qualified professional first.
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.
Keep exploring
All techniquesBreath Awareness
Simply watching the natural breath without changing it — the foundation of every pranayama and meditation practice.
Sama Vritti (Equal Breathing)
Breathe in and out for the same count to create a steady, balanced rhythm that settles the mind.
Extended Exhale Breathing
Make the exhale longer than the inhale — a simple, effective breathing pattern traditionally used to calm the body and mind.