Anxiety

Diaphragmatic Breathing

Also known as Belly Breathing, Deep Breathing

EasyWell-SupportedWestern Clinical Practice
4Inhale
0Hold
6Exhale
0Hold
8 min

Standard pattern for general wellness

Practice this technique

Benefits

  • Reduces stress and anxiety
  • Lowers blood pressure
  • Improves oxygen exchange
  • Activates parasympathetic nervous system
  • Reduces cortisol levels
  • Enhances digestion

Position

  • Seated - Back Rested

    Seated - Back Rested

    Supported back, comfortable but attentive

    Recommended
  • Lying Down - Knees Straight

    Lying Down - Knees Straight

    Flat on back, legs extended

Sitting or lying down both work well for this foundational breathing practice

How to practice

  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.

Good for

General wellnessDaily stressCOPD supportAnxiety disorders

Research

Evidence level: Well-Supported

This technique is grounded in established breathwork research; technique-specific citations are still being added.

Safety & cautions

  • Usually safe for most people; those with acute respiratory distress or severe cardiac issues should practise under medical supervision
  • Place one hand on the belly to ensure gentle diaphragmatic movement. Avoid breath-holding; if dizziness or breathlessness occurs, stop and return to regular breathing