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Belly breathing can help strengthen your diaphragm and generally help you breathe more efficiently. The exercise also helps calm the mind because you will spend 5 or 10 minute intervals just focusing on breathing. You can practice belly breathing while sitting or lying down.
Steps
Practice belly breathing while lying down
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Monitor normal breathing. Before practicing belly breathing, you need to pay attention to normal breathing. Belly breathing is to change the speed and depth of your breath to help you relax.
- Close your eyes and focus on breathing. Try to focus slowly on your breath and block out other triggers like noise or scents. If possible, practice in a closed room and away from distractions. [1] X Research Source
- Do you inhale through your chest or through your belly? Slow or fast breathing? Are you breathing too shallow? Notice any abnormalities in breathing? Performing abdominal breathing exercises from time to time can help regulate normal breathing. [2] X Research Source
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Lie on your back and relax your body. Find a flat surface and lie down. You should lie on your back, knees slightly bent and feet flat on a flat surface. If you need extra support, you can place pillows under your feet to elevate your knees. [3] X Cleveland Clinic Trusted Source Go to Source
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Place your hands in the correct position. After lying down, you need to put your hands correctly to help monitor your breathing. Place one hand on the upper chest and one hand below the ribs. Relax your arms as much as you can, letting your elbows rest on the floor, bed, or sofa. [4] X Cleveland Clinic Trusted Source Go to Source
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Inhale and then exhale. Once you are in the correct position, you can start breathing exercises. You need to inhale and exhale slowly.
- Inhale through the nose. You should inhale in such a way that the hand on the abdomen is raised, while the other hand remains resting on the chest. There’s no need to count, but you should still inhale until you can’t comfortably take in more air. [5] X Cleveland Clinic Trusted Source Go to Source
- Contract your abdominal muscles while exhaling. The air must be pushed out through the abdomen as you exhale. Exhale while pursed lips and push the air out. It’s not necessary to count and just exhale until you can’t continue comfortably. [6] X Cleveland Clinic Trusted Source Go to Source
- Continue the breathing exercise for about 5-10 minutes. [7] X Cleveland Clinic Trusted Source Go to Source
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Repeat the exercise throughout the week. Belly breathing offers many benefits, including strengthening your diaphragm, slowing your breathing rate, reducing your need for oxygen, and ultimately helping you breathe more efficiently. Do the exercise 3-4 times per day for 5 or 10 minutes and gradually increase the time. [8] X Cleveland Clinic Trusted Source Go to Source
Practice belly breathing while sitting
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Sit down. It may be easier if you start practicing belly breathing while lying down. However, once mastered, abdominal breathing exercises will be more effective than sitting. If you can practice deep breathing while sitting, you’ll be able to do the exercise outside of your home. This will be more convenient because you can practice belly breathing in your spare time at work.
- Sit in a firm and comfortable chair. Keep your knees bent, while relaxing your shoulders and neck. [9] X Cleveland Clinic Trusted Source Go to Source
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Place your hands in the correct position. Similar to the basic exercise, you need to put your hands in the right position. Place one hand on your chest and the other on your lower abdomen. The hand will help you know if you are breathing properly. [10] X Cleveland Clinic Trusted Source Go to Source
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Inhale and exhale. Once you are seated in a chair and your hands are in the correct position, you can begin to breathe. Breathe in and out, and at the same time pay attention to the position of your hands while performing the exercise.
- Inhale through your nose and make sure the hand on the lower abdomen is raised, while the other hand rests on the chest. Inhale until you can’t comfortably take in more air. [11] X Cleveland Clinic Trusted Source Go to Source
- Squeeze your abs, while exhaling through slightly pursed lips. [12] X Cleveland Clinic Trusted Source Go to Source
- Continue the exercise for about 5-10 minutes. [13] X Cleveland Clinic Trusted Source Go to Source
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wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 33 people, some of whom are anonymous, have edited and improved the article over time.
This article has been viewed 39,771 times.
Belly breathing can help strengthen your diaphragm and generally help you breathe more efficiently. The exercise also helps calm the mind because you will spend 5 or 10 minute intervals just focusing on breathing. You can practice belly breathing while sitting or lying down.
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