Diaphragmatic Breath

Many people breathe shallowly into the upper chest and shoulders. Diaphragmatic breathing returns the effort to the muscle that was designed for the job. Lying on the back with a hand on the belly makes the movement visible, and once the pattern is learned it carries into every other breathing practice.

To learn and practise full, relaxed diaphragmatic breathing, with the belly and lower ribs moving freely.

1. 1Lie on the back with the knees bent and the feet on the floor.
2. 2Place one hand on the belly and the other on the chest.
3. 3Inhale slowly through the nose, letting the belly rise under the lower hand.
4. 4Exhale slowly through the nose or mouth, letting the belly fall.
5. 5Keep the upper hand as still as possible.
6. 6Continue for 2 to 5 minutes.

Instead of searching for the “correct” position, notice:

• •Neck and shoulders relaxed.
• •Belly soft and free of gripping.
• •Lower ribs expand to the sides as well as the front.
• •Spine neutral on the floor.

Slow and easy, with a natural pause between breaths. Do not force the belly out. Let it move because the diaphragm is dropping.

Look at the upper chest. A chest that heaves while the belly stays flat means the breath is still shallow. Also watch for the belly pushing out on the exhale, which is a reversed pattern that needs gentle correcting.

Reflect after practising:

• •Do not push the belly out. Let the breath move it.
• •Practise lying down before trying it sitting or standing.
• •Stop if you feel dizzy and return to natural breathing.

Rather than mistakes, you may notice:

• •Place a light weight, such as a folded towel, on the belly to feel the movement.
• •Practise before sleep to help settle.
• •Build up to sitting and standing versions.

• •Sitting in a chair.
• •Lying on the side.
• •Hands on the lower ribs instead of the belly.

• ✓Let the breath return to normal.
• ✓Notice the feel of the body and the quiet of the mind.