How do you do belly breathing?

Start with 5 to 10 minutes, about 3 to 4 times a day. Cleveland Clinic gives this schedule for the first weeks. It also says that the method can feel tiring at first and becomes easier with practice.

How do you do belly breathing? The Short Answer

1. Get into position. Lie on your back with your knees bent and your head on a pillow. Later, you can sit in a chair.
2. Place your hands. Put one hand on your upper chest and one hand just below your rib cage.
3. Breathe in through your nose. Let your belly move out against your hand. Keep your chest still.
4. Breathe out slowly. Tighten your stomach muscles and breathe out through pursed lips. Your belly moves back in.
5. Repeat. Do 5 to 10 minutes, about 3 to 4 times a day.

Use the timer on this page to pace each breath.

What Belly Breathing Is

Belly breathing is breathing with your diaphragm. Cleveland Clinic describes the diaphragm as a large, dome-shaped muscle at the base of your lungs. It says that the diaphragm is the most efficient muscle for breathing.

The method has three names. Cleveland Clinic says that diaphragmatic breathing is also known as abdominal breathing and belly breathing. NCCIH, part of the U.S. National Institutes of Health, describes breathing exercises as slow, deep breaths “also called diaphragmatic breathing”.

The hand test tells you if you do it correctly. When the diaphragm does the work, the hand on your belly moves and the hand on your chest stays still. When your chest and shoulders rise, you breathe with the upper chest instead.

Step by Step: Lying Down, Then Sitting

Start lying down. Cleveland Clinic says that the method can be easier to learn in this position.

1. Lie on your back on a flat surface or in bed. Bend your knees and support your head. You can put a pillow under your knees.
2. Put one hand on your upper chest. Put the other hand just below your rib cage. You can now feel your diaphragm move.
3. Breathe in slowly through your nose. Your stomach moves out and your lower hand rises. Keep the hand on your chest as still as possible.
4. Tighten your stomach muscles. Your stomach moves in and your lower hand falls. Breathe out through pursed lips.

When the lying position feels easy, move to a chair. Sit with your knees bent and your shoulders, head and neck relaxed. Use the same hand position and the same breath.

The NHS gives a similar calming exercise that you can do standing, sitting or lying down. It says to loosen any clothes that restrict your breathing. It says to let your breath flow as deep into your belly as is comfortable, without forcing it. The NHS suggests that you count from 1 to 5 as you breathe in and again as you breathe out. It also says that you may not reach 5 at first.

Belly breathing is a skill, not a trick that works the first time. Expect to practice for some time before it feels natural.

How Often and How Long to Practice

Cleveland Clinic gives a clear starting plan:

• At first: 5 to 10 minutes, about 3 to 4 times a day.
• Later: increase the time a little at a time.
• Harder version: put a book on your belly to add effort.

The NHS says to repeat its breathing exercise for at least 5 minutes. It says that you get the most benefit when you do it regularly, as part of your daily routine.

Short daily sessions are easier to keep than one long session a week. Pick a fixed time, for example after you wake up or before bed.

What the Evidence Says

The evidence for belly breathing is promising but limited. Read the claims with that in mind.

Cleveland Clinic lists several benefits of diaphragmatic breathing. These include help to relax, a lower heart rate and lower blood pressure. It says that the method can help with anxiety, asthma, COPD and stress. It also says that the method should not be the only treatment for a condition. Use it with the treatment that your provider recommends.

NCCIH describes a 2019 review of 3 studies with 880 participants. The review found preliminary evidence that diaphragmatic breathing exercises may help to reduce stress. “Preliminary” means that the researchers need more and better studies.

One trial in healthy adults gave more detail. Ma and colleagues (2017) put 40 adults into two groups. One group did 20 training sessions of diaphragmatic breathing over 8 weeks. They used a feedback device and breathed at an average of 4 breaths a minute. After the training, this group had less negative affect, better sustained attention and lower cortisol levels than at the start. This was one small trial, and the training was more intensive than a home routine.

Common Mistakes

• Do not force the breath. The NHS says to breathe as deep into your belly as is comfortable, without forcing it.
• Do not lift your shoulders. Keep the hand on your chest still. Movement there shows chest breathing.
• Do not push your belly out with your muscles. Let the air move the belly. Use your stomach muscles only to breathe out.
• Do not stop after one try. Cleveland Clinic says that the method can be tiring at first and becomes automatic with continued practice.
• Do not ignore warning signs. NCCIH says that some people feel more anxious during relaxation techniques. Stop if you feel worse.

Who Should Ask a Doctor First

NCCIH says that relaxation techniques are generally safe for healthy people. Most studies report no negative side effects. But some people report more anxiety, intrusive thoughts or a fear of losing control. NCCIH also mentions rare reports of worse symptoms in people with epilepsy, some psychiatric conditions or a history of trauma.

Cleveland Clinic says that people with COPD, asthma or anxiety should talk to their provider about diaphragmatic breathing. If you have severe or long-lasting symptoms, see a health care provider.

Practice Belly Breathing with Steady

You can practice belly breathing with no app. Your two hands and a clock are enough. Steady is an iOS breathing timer for iPhone and iPad. It does not diagnose or treat a condition.

• Make a belly breathing program. Open Custom Program and set Inhale and Exhale. Set Inhale Hold and Exhale Hold to 0. For the NHS count, use 5 seconds in and 5 seconds out.
• Breathe with your eyes closed. Turn on Audio and Vibration Cues. A male or female voice or a vibration tells you when to breathe in and out. You can add Ambience sounds in the background.
• Practice every day. Set up to 3 Daily Reminders, for example morning, afternoon and evening.
• See your practice. Stats show your total minutes, sessions, streaks and monthly goal.

Steady also has 4 built-in programs, such as Box Breathing and Relaxing Breath. Some features need Steady Pro. For other slow breathing methods, read what coherent breathing is and how to do 4-7-8 breathing.

This guide is general information, not medical advice. Talk to a doctor about symptoms.