Diaphragmatic Breathing: A Step-by-Step Guide
Learn belly breathing with four illustrated steps, then try an optional guided breathing timer.
What is diaphragmatic breathing?
Also called belly breathing or abdominal breathing, this practice brings attention to the movement of your diaphragm, the muscle below your lungs. As you breathe in, it moves down and your abdomen can expand. Air goes into your lungs, not your belly.
Start at your own pace. The technique is about gentle movement, not reaching a particular breath count.
How to do belly breathing in four steps
Step 1 Find support
Sit with your back supported, or lie down with your head supported and knees bent. Relax your shoulders.
Step 2 Place your hands
Rest one hand on your upper chest and the other below your ribs. Notice your natural breathing first.
Step 3 Breathe in gently
Breathe in through your nose if comfortable. Let your abdomen expand under your lower hand, with less movement in your chest.
Step 4 Let the breath out
Breathe out gently and feel your abdomen settle. Avoid pushing your belly out or taking oversized breaths.
Simple illustrations: arrows show the direction of movement, not how far your body should move.
Common mistakes to avoid
- Lifting your shoulders or taking very large breaths.
- Forcing your chest to stay completely still.
- Straining to match a timer instead of keeping a comfortable rhythm.
Benefits of diaphragmatic breathing
This technique can help you practise a calmer breathing pattern and may support relaxation. It takes practice, and experiences vary. This guide and timer do not measure lung function or treat a medical condition.
The technique is informed by Cleveland Clinic’s diaphragmatic breathing guidance.
Optional guided breathing exercise
Try four seconds in and four seconds out, without holds, only if it feels easy. You can choose a shorter phase or practise without the timer. Keep your hands in place to notice your abdominal movement; the circle is only a timing guide.
Inhale 4 · Exhale 4 seconds
Session remaining: 3:00
Find a comfortable position. Follow only a pace that feels easy.
Keep it comfortable
Stop and return to normal breathing if you feel dizzy, uncomfortable or short of breath. If you have a condition affecting your breathing, ask your clinician whether this exercise is suitable for you.
Is belly breathing the same as coherent breathing?
Belly breathing focuses on how you breathe. Coherent breathing uses an even rhythm for breathing in and out. You can learn the abdominal movement without following a fixed timing pattern.