How to do belly breathing, and how it differs from chest breathing

The steps

1. 1Lie down with one hand on your belly and one on your chest.
2. 2Breathe in slowly through your nose and feel the hand on your belly rise, while the hand on your chest stays fairly still.
3. 3Breathe out slowly and let the belly sink back.
4. 4Let the exhale be a little longer than the inhale, for 5 to 10 minutes.

Belly vs chest breathing

In chest breathing the movement is mostly in the chest and shoulders; in belly breathing it's mostly in the belly. Both are normal ways to breathe. Practising belly breathing means learning to slow the breath and draw it lower on purpose.

Once it feels familiar, try three-part breathing: breathe into the lower belly, then the ribs, then the chest, and let a long breath out.

Read this first

1. 1Sit or lie down somewhere safe. Never practise standing.
2. 2Never practise while driving, riding, bathing, swimming or near water.
3. 3If you can't hold your breath any longer, breathe in. This is not a contest.
4. 4If you feel dizzy or tingly, stop at any time and return to natural breathing.
5. 5If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.