ChillSleep
Breathing

Diaphragmatic Belly Breathing

Deep abdominal breathing that maximizes oxygen intake and triggers relaxation

5-10 minutes

Also called belly or deep breathing, this technique focuses on engaging the diaphragm muscle rather than shallow chest breathing. It's the foundation of most relaxation practices and increases oxygen efficiency throughout the body.

How To Do It

  1. 1

    Lie on your back with knees bent or sit comfortably.

  2. 2

    Place one hand on your chest and the other on your belly below the ribcage.

  3. 3

    Inhale slowly through your nose, feeling your belly rise while your chest stays relatively still.

  4. 4

    Exhale slowly through pursed lips, feeling your belly fall.

  5. 5

    Focus on making the belly hand rise more than the chest hand.

  6. 6

    Continue for 5-10 minutes with slow, natural breaths.

The Science Behind It

Diaphragmatic breathing stimulates the vagus nerve, which activates the parasympathetic nervous system and reduces heart rate. Studies show it can lower cortisol levels by up to 28% and improve sleep quality in insomnia patients.

Tips

  • If you're new to this, practice during the day first to build the habit.

  • Place a light book on your belly to see the rise and fall more clearly.

  • Aim for 6-10 breaths per minute for optimal relaxation effects.

Best For

Falling asleepMuscle relaxationAnxiety relief

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