BackDiaphragmatic Breathing

Inhale
4sExhale
6s

Ready—

Session length≈ 48 cycles

2 min5 min8 min10 min15 min20 min

Start

Suggested positions

Seated - Back RestedRecommended

Lying Down - Knees Straight

Steps

1. 1Find a comfortable position lying down or sitting with back straight.
2. 2Place one hand on your chest and the other on your belly below the rib cage.
3. 3Breathe in slowly through your nose, allowing your belly to push your hand out.
4. 4The hand on your chest should remain as still as possible.
5. 5Breathe out slowly through pursed lips, feeling your belly hand go in.
6. 6Use the belly hand to help push all the air out.
7. 7Repeat this breathing pattern consistently.