Diaphragmatic Breathing Exercises: A Beginner's Guide
Image Source: Siru Zhou
Diaphragmatic breathing exercises
You are already breathing. The question this practice asks is simple: what would it feel like to let your diaphragm actually do the work it was built for?
Diaphragmatic breathing, sometimes called belly breathing or deep breathing, is one of the most accessible entry points into breathwork. You don't need any equipment, any special posture, or any prior experience. You just need a few quiet minutes and a willingness to notice what's happening in your own body.
What diaphragmatic breathing actually is
The diaphragm is a large, dome-shaped muscle sitting just beneath your lungs. When it contracts and moves downward, it draws air deep into the lower lungs, and your belly naturally rises to make room. When it relaxes, air moves back out, and your belly falls. This is different from the shallow, upper-chest breathing many of us default to without realising it, especially under stress.
Practicing diaphragmatic breathing means intentionally training that lower, fuller pattern until it becomes more familiar to your body, not just something you can only access when you're consciously trying.
Why practice it
Slower, lower breathing is closely tied to your nervous system's ability to shift out of a stress response and into a calmer state. Research reviewing diaphragmatic breathing training has found it associated with reduced physiological and psychological stress, and some studies have linked consistent practice with improved sustained attention and lower cortisol levels. It's also been used clinically to support people with respiratory conditions like COPD, since it helps train more efficient use of the lungs.
None of that means it's a fix for every kind of stress or discomfort. It's simply a tool, a genuinely useful one, for building a steadier relationship with your own nervous system over time.
A few things to keep in mind before you start
If you have a respiratory condition like asthma or COPD, it's worth learning this practice with guidance from a doctor or trauma-informed facilitator, since pacing matters.
If deep belly breathing brings up strong emotion or discomfort, that's not unusual. You can pause, slow down, or return to your natural breath at any point.
This is a practice, not a performance. There's no version you're failing to reach.
Three diaphragmatic breathing exercises to start with
1. The basic belly breath
Lie down or sit comfortably with your spine supported. Place one hand on your chest and one on your belly. Breathe in slowly through your nose, letting your belly rise while your chest stays relatively still. Exhale slowly, feeling your belly fall. Repeat for five to ten breaths, or as long as feels comfortable.
2. Extended exhale breathing
Once the basic pattern feels familiar, try lengthening your exhale so it's longer than your inhale, for example, a count of four in and a count of six or eight out. A longer exhale tends to deepen the calming effect on the nervous system. Continue for five to ten rounds.
3. Diaphragmatic breathing with pursed lips
Inhale slowly through your nose, letting your belly rise. Then exhale through pursed lips, as if you're gently blowing out a candle, for roughly twice as long as your inhale. This combination is often taught in pulmonary rehabilitation settings because it helps keep the airway open a little longer during the exhale, which can ease breathlessness.
How to build this into a regular practice
Start small. Five minutes a day is a reasonable place to begin, more if it feels good.
Practice lying down at first. It's often easier to feel the belly rise and fall without gravity working against you.
Don't force depth. A full, easy breath is more useful than a strained, maximal one.
Notice, don't judge. Some days the breath will feel easy, other days effortful. Both are part of the practice.
Pair it with something you already do, like the few minutes before sleep, or right after waking, so it has a natural anchor in your day.
If you'd like to understand more about how this compares with your body's default pattern, our piece on abdominal breathing vs chest breathing goes deeper into the difference.
It isn't about doing it perfectly
There's no "correct" depth, no ideal number of breaths, no version of this practice you're supposed to master. Diaphragmatic breathing is simply an invitation to notice your body and meet it where it is, without pushing past what feels honest in the moment.
That's part of a bigger conversation about how we've been taught to relate to our own bodies in the first place, one we explore more in our decolonial approach to breathwork.
Ready to explore breathwork for yourself?
If this practice has felt like a good starting point, Tide Ritual offers a gentle, guided space to build on it, alongside others, without rushing toward a particular outcome.
Want to explore breathwork beyond the individual?
Even a simple practice like belly breathing sits inside bigger questions: how we relate to our bodies, and what healing means within the systems we live inside. Breathing Beyond Empire creates space to explore those questions through a lens of embodiment, liberation, and collective healing.
Explore Breathing Beyond Empire →
Frequently asked questions
How often should I practice diaphragmatic breathing? Even a few minutes a day is enough to start. Consistency tends to matter more than duration, especially early on.
Why does my belly breathing feel awkward at first? Most of us default to chest breathing, so re-engaging the diaphragm can feel unfamiliar at first. It usually becomes more natural with practice.
Can diaphragmatic breathing help with anxiety? Many people find it supportive, since it engages the body's calming, parasympathetic response. It's a helpful tool, not a replacement for other support you may need.
Is it safe for everyone? Gentle diaphragmatic breathing is low-risk for most people. If you have a respiratory or cardiovascular condition, it's worth checking with a doctor first.
Sources referenced: GoodRx, "What Is Diaphragmatic Breathing, and What Are the Benefits?" goodrx.com/conditions/stress/diaphragmatic-breathing-exercises.
