Diaphragmatic (Belly) Breathing: How to Do It

Diaphragmatic breathing is slow, relaxed breathing that moves your belly instead of your chest and shoulders. It’s the simplest breathing practice we cover in our Breathing guides and a good base for the others. This guide shows you how to do it lying down and sitting, how long to practice, and what the research does and doesn’t show.

In this guide

1. What is diaphragmatic breathing?
2. How to do diaphragmatic breathing lying down
3. How to do it sitting in a chair
4. How long and how often should you practice?
5. Common mistakes
6. Make it easier (props)
7. When to use belly breathing
8. When to stop, and who should ask a doctor first
9. What the research says
10. Frequently asked questions
11. Sources

What is diaphragmatic breathing?

Your diaphragm is a thin dome of muscle under your lungs and heart that divides your chest from your belly. Each in-breath pulls it flat and down toward your belly; as you breathe out, it lets go and domes back up, according to Cleveland Clinic.

Diaphragmatic breathing means using that muscle on purpose to take slow, full breaths that stay comfortable. Because the diaphragm moves down as you breathe in, your belly gently rises; that’s why it’s also called abdominal or belly breathing (Cleveland Clinic, Harvard Health).

How to do diaphragmatic breathing lying down

Lying down is a good way to learn, because you can feel your belly move under your hand.

1. Lie on your back on a bed or mat with your knees bent and your feet flat. Rest your head on a pillow.
2. Rest one palm on your breastbone and the other on your belly, just under your ribs.
3. Breathe in slowly through your nose. Let your belly rise into your lower hand while the hand on your chest stays almost still.
4. Breathe out slowly through gently pursed lips, as if cooling a spoonful of soup. Let your belly sink, drawing it in a little if that helps.
5. Keep each breath comfortable rather than big. If counting helps, breathe in for a count of up to five and out for the same.
6. Keep going for a few minutes, then let your breathing return to normal before you sit up.

These steps follow the method described by Cleveland Clinic and Harvard Health. The NHS version is similar: breathe into your belly only as far as is comfortable, in through the nose and out through the mouth, counting from one to five if that helps (NHS).

How to do it sitting in a chair

Once the lying version feels natural, practice sitting, so you can use it at a desk or on a bus.

1. Sit in a chair that supports your back, with your feet flat on the floor about hip-width apart.
2. Relax your shoulders, neck and jaw.
3. Place one hand on your upper chest and the other on your belly.
4. Breathe in through your nose so your belly pushes gently out against your hand, chest hand still.
5. Breathe out slowly and let your belly move back in.

You can also do it standing, the NHS notes. Loosen any tight clothing at the waist first.

How long and how often should you practice?

Source	How long	How often
Cleveland Clinic	5 to 10 minutes at first, then longer	About 3 to 4 times a day
Harvard Health	5 to 10 minutes	Several times a day if possible
NHS	At least 5 minutes	Regularly, as part of your daily routine

If 5 minutes feels long, start with a few breaths and build up. Cleveland Clinic notes that you’ll probably feel tired at first; the technique takes practice.

Common mistakes

• Breathing into the chest and shoulders. Watch your hands: the lower one should move most.
• Forcing a huge breath. The NHS advises breathing as deep into the belly as is comfortable, without forcing it.
• Breathing too fast or too hard. Overbreathing can make you feel lightheaded or dizzy and cause numbness or tingling around the mouth or in the arms (MedlinePlus). Slow down.
• Forcing your belly out. Don’t push it out on purpose; let it rise on its own as your diaphragm draws the breath in.
• Holding your breath. This technique has no pauses. Breath holds belong to other methods, such as box breathing.
• Giving up after one try. It feels like work at first; Cleveland Clinic notes that it takes practice. Even a couple of minutes a day keeps you going until you can manage the times in the table.

Make it easier (props)

• A pillow or folded blanket under your head, as in Cleveland Clinic’s steps.
• A bolster or a couple of pillows under your knees. Harvard Health suggests pillows under your head and knees if that is more comfortable.
• A chair with a firm back for the sitting version, as the NHS suggests.
• A cushion or folded blanket to sit on if you’d rather practice on the floor.

When to use belly breathing

• As a daily habit. The NHS says regular, daily practice gives the most benefit.
• In stressful moments. The NHS presents this kind of breathing as a calming technique for stress, anxiety and panic. Research suggests it may help lower stress, though the evidence is still early (see below).
• Before sleep. Some people use a few minutes of slow breathing to wind down. Be realistic: NCCIH notes that relaxation techniques alone haven’t shown much promise for sleep. If you have ongoing insomnia, talk to your doctor. A gentle bedtime yoga routine is another way to wind down.
• Alongside treatment for a lung condition. Cleveland Clinic and Harvard Health describe diaphragmatic breathing as a technique for people with COPD, but Cleveland Clinic says it shouldn’t be the only treatment. Use it only as your care team advises.

Frequently asked questions

Is diaphragmatic breathing the same as belly breathing?

Yes. Diaphragmatic, abdominal and belly breathing are different names for the same technique.

Should I breathe through my nose or my mouth?

Breathe in through your nose. To breathe out, Cleveland Clinic and Harvard Health describe pursed lips, and the NHS simply says through the mouth. Either way, keep the out-breath slow and gentle.

Does belly breathing help with anxiety?

It may help. The NHS describes this kind of breathing as a calming technique for anxiety and panic. The 2023 meta-analysis above found slightly lower self-reported anxiety than in control groups (20 trials), but it pooled many breathing techniques, so it doesn’t show how much belly breathing on its own helps. On its overbreathing page, MedlinePlus advises people diagnosed with anxiety or panic to see a mental health professional and to learn to breathe from the diaphragm and belly. It is not a treatment for an anxiety disorder on its own.

Can diaphragmatic breathing help acid reflux?

Researchers are studying it. A 2023 systematic review says training the diaphragm has potential for selected people with reflux (GERD), but the studies are small and long-term benefit still needs research (Zdrhova et al., 2023). If you have reflux, ask your doctor before relying on it.

Why do I feel dizzy when I do it?

You’re probably breathing too fast or too deeply. Slow down, make each breath smaller and let your breathing return to normal. If dizziness keeps happening, stop and talk to your doctor. When you’re ready for another technique, try alternate nostril breathing.