Holistic Health Print How to Do Belly Breathing Medically reviewed by facebook linkedin Medically reviewed by Richard N. Fogoros, MD on October 08, 2019 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Medical Review Board Richard N. Fogoros, MD Written by facebook twitter Written by Cathy Wong Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health. Learn about our editorial policy Cathy Wong Updated on November 19, 2019 More in Holistic Health Herbal Medicine Supplements Aromatherapy & Essential Oils Massage Therapy Diaphragmatic breathing, sometimes called belly breathing, is a deep breathing technique that engages your diaphragm, a dome-shaped sheet of muscle at the bottom of your ribcage that is primarily responsible for respiratory function. When you inhale, the diaphragm contracts and moves downward. This movement sets off a cascade of events. The lungs expand, creating negative pressure that drives air in through the nose and mouth, filling the lungs with air. When you exhale, the diaphragm muscles relax and move upwards, which drives air out of the lungs through your breath. 1 What Is Diaphragmatic Breathing? ZenShui/Eric Audras/Getty Images 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. According to proponents, retraining ourselves to breathe with our bellies can help shallow breathers rely less on their chests and more on their diaphragms as they move their bellies out to inhale and in to exhale. Some research suggests that diaphragmatic breathing may also help people with conditions like chronic obstructive pulmonary disease (COPD). Meanwhile, 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. 2 Sit or Lie Comfortably Ruth Jenkinson/Getty Images 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. 3 Place One Hand on Your Upper Chest GARO/Getty Images 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. 4 Place the Other Hand Below Your Ribcage GARO/Getty Images 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. 5 Breathe in Through Your Nose Ray Kachatorian/Getty Images 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. 6 Breathe Out Through Your Mouth Yuri_Arcurs/Getty Images 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. 7 Some Final Thoughts Image Source/Getty Images 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. If you feel lightheaded at any time, discontinue the breathing exercise. If you're standing, sit down until you're no longer lightheaded. This technique is considered a natural way to breathe. As a result, for people with chronic obstructive pulmonary disease (COPD), the increased use of the diaphragm during natural breathing resulted in an improvement in functional capacity according to one study. However, if you have a lung condition like COPD or asthma, speak with your healthcare provider before trying any type of breathing exercise. Was this page helpful? Thanks for your feedback! Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Holloway EA, West RJ. Integrated breathing and relaxation training (the Papworth method) for adults with asthma in primary care: a randomized controlled trial. Thorax. 2007;62(12):1039-42. doi:10.1136/thx.2006.076430 Holland AE, Hill CJ, Jones AY, Mcdonald CF. Breathing exercises for chronic obstructive pulmonary disease. Cochrane Database Syst Rev. 2012;10:CD008250. doi:10.1002/14651858.CD008250.pub2 Yamaguti WP, Claudino RC, Neto AP, et al. Diaphragmatic breathing training program improves abdominal motion during natural breathing in patients with chronic obstructive pulmonary disease: a randomized controlled trial. Arch Phys Med Rehabil. 2012;93(4):571-7. doi:10.1016/j.apmr.2011.11.026