Diaphragmatic Breathing

About This Pose

Belly breathing — the most natural and foundational breathing technique. The belly rises on the inhale and falls on the exhale, allowing the diaphragm to fully expand. Most adults habitually chest-breathe; this practice resets that pattern.

How to Practice

1. 1

   Lie on your back or sit comfortably with one hand on your belly and one on your chest.

2. 2

   Inhale slowly through your nose for 4 counts — feel the belly rise into your hand.

3. 3

   Exhale slowly through your nose for 4 counts — feel the belly gently fall.

4. 4

   Keep the chest hand as still as possible.

5. 5

   Continue for 5–10 breath cycles, gradually lengthening each breath.

Benefits

• Activates the parasympathetic (rest-and-digest) nervous system
• reduces anxiety and cortisol
• improves oxygen exchange
• excellent foundation before any yoga practice

Modifications & Variations

• Lying down: practise on your back with the knees bent so the belly can move freely

• Book on the belly: rest a light book on the abdomen and watch it rise and fall

• Seated at a desk: sit upright with one hand on the belly and one on the chest

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