How to Do Diaphragmatic Breathing: Step-by-Step Guide

Learn the proper technique for diaphragmatic breathing to improve core stability, reduce stress, and optimize your oxygen intake with our expert guide.

How to Perform

  1. Lie on your back on a flat surface with your knees bent and feet flat on the floor to maintain a neutral spine.
  2. Place one hand on your upper chest and the other hand just below your rib cage to track the movement of your breath.
  3. Inhale slowly through your nose, focusing on pushing the hand on your stomach upward while keeping the hand on your chest as still as possible.
  4. Tighten your stomach muscles slightly and exhale through pursed lips, allowing your belly to fall back toward the floor naturally.
  5. Ensure your neck and shoulders remain relaxed throughout the entire inhalation and exhalation cycle.
  6. Continue this pattern for five to ten minutes, aiming for a deep, rhythmic pace of approximately six breaths per minute.

Common Mistakes

  • Lifting the shoulders toward the ears during inhalation
  • Expanding only the upper chest instead of the abdomen
  • Holding unnecessary tension in the neck and jaw
  • Back arching excessively away from the floor during the inhale

Muscles Worked

Primary movers

  • Diaphragm

Stabilizers

  • Transverse Abdominis
  • Intercostals
  • Pelvic Floor

Related Guides

Diaphragm · Strength