Diaphragmatic (belly) breathing
Diaphragmatic or belly breathing is the foundation the other techniques are built on. Instead of shallow chest breaths, you let the diaphragm do the work so your belly rises on the inhale and falls on the exhale. It's the most efficient way to breathe, it calms the nervous system, and once it becomes your default it makes every other technique here easier.
- Pattern
- 4 · 6
- Pace
- 6/min
- Best for
- Calm down
Also known as belly breathing, abdominal breathing.
How to do it
- 1Sit or lie down and put one hand on your chest, one on your belly.
- 2Breathe in slowly through your nose for about 4 seconds, aiming to move only the lower hand as your belly rises.
- 3Keep the chest relatively still.
- 4Breathe out gently for about 6 seconds, feeling the belly fall.
- 5Repeat, keeping the breath smooth and the shoulders relaxed.
What it's good for
- More efficient gas exchange per breath.
- Builds the habit that underpins every other technique.
- Calming, and easy to practise lying in bed.
The evidence. Diaphragmatic breathing training has reasonable evidence for reducing stress markers and improving sustained attention.
Frequently asked questions
How do I know if I'm belly breathing correctly?
- Rest a hand on your belly and one on your chest. If the lower hand rises more than the upper one as you inhale, you're using your diaphragm. The chest should stay relatively quiet.
Should I breathe through my nose or mouth?
- Nose breathing is best for everyday practice — it filters, warms and humidifies the air and encourages a slower, steadier rhythm.
Gear we recommend
Optional kit that pairs with a breathing practice — for tracking recovery or training the breath itself. We may earn a commission on purchases made through these links.
Try another technique
Related calculators
Disclaimer. Breathing exercises are generally safe for healthy adults but are not medical advice. Stop if you feel dizzy or lightheaded, and never do breath-holds in or near water or while driving. If you have a heart, lung, blood-pressure or anxiety condition, or you're pregnant, check with a clinician first. FitHQ may earn a commission on purchases made through links on this page.