How to Do Belly Breathing

Many people get into the habit of breathing only with their chests. Restrictive clothing, poor posture, stress, and conditions that weaken the muscles involved in breathing all contribute to chest breathing. 

Some research suggests that diaphragmatic breathing may also help people with conditions like chronic obstructive pulmonary disease (COPD), however, a report published in the Cochrane Database of Systematic Reviews in 2012 found that while breathing exercises improved functional exercise capacity in people with COPD compared to no intervention, no consistent effects could be found on difficulty breathing (dyspnea) or quality of life. 

Find a comfortable, quiet place to sit or lie down. You can try it sitting in a chair, sitting crosslegged, or lying on your back.

If you're sitting in a chair, your knees should be bent and your head, neck, and shoulders, relaxed. Although you don't need to sit straight as an arrow, you also don't want to slouch. 

If you're lying down, you can place a small pillow under your head and one under your knees for comfort. You can also just keep your knees bent.

If you're engaging your diaphragm, this hand should remain relatively still (compared to the hand you'll place on your belly) as you breathe in and out.

The other hand should be placed in the epigastric area, which is right above the navel. Having a hand here will allow you to feel your diaphragm move as you breathe.

Breathe in slowly through your nose. The air going into your nose should move downward so that you feel your stomach rise with your other hand. Don't force or push your abdominal muscles outward.

The movement (and the airflow) should be smooth, and it should ideally mainly involve your epigastric area. You shouldn't feel like you're forcing your lower belly out by clenching your muscles. 

The hand on your chest should remain relatively still. 

Let your belly relax. You should feel the hand that's over it fall inward (toward your spine). Don't force your stomach inward by squeezing or clenching your muscles.

Exhale slowly through slightly pursed lips. The hand on your chest should continue to remain relatively still.

If you find belly breathing awkward at first, it may be because you usually breathe with your chest.

Although the frequency of this breathing exercise will vary according to your health, the sequence is often done three times when you're beginning. Most people can work up to 5 to 10 minutes one to four times a day. 

Although this technique is considered a natural way to breathe, if you have a lung condition like chronic obstructive pulmonary disease (COPD) or asthma, speak with your healthcare provider before trying any type of breathing exercise.