What it does
Also called belly breathing, this technique redirects breath away from shallow, upper-chest breathing (common during stress) toward deeper breaths powered by the diaphragm, which is how the body breathes most efficiently at rest.
How to practice
- 1Sit or lie down comfortably, placing one hand on the chest and one on the belly.
- 2Inhale slowly through the nose, focusing on letting the belly rise while keeping the chest relatively still.
- 3Exhale slowly through the nose or mouth, feeling the belly fall back down.
- 4Keep breaths slow and unhurried rather than deep and forceful.
- 5Continue for 5-10 minutes, checking in periodically that the chest hand is staying relatively quiet while the belly hand does most of the moving.
When it helps
General stress and tension, an accessible foundation practice for anyone new to breathwork, useful as a base skill before learning more structured patterns.
Benefits
Considered a foundational skill that many other breathing techniques build on; can improve breathing efficiency and reduce the sensation of shallow, tight breathing that often accompanies anxiety; safe for very frequent practice.
A note on safety
Generally very safe with minimal cautions; some people initially feel more aware of tension in the belly area, which usually eases with practice.