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How to Do Diaphragmatic Breathing

  1. Find a Comfortable Position: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen.

  2. Inhale Deeply: Breathe in slowly through your nose, allowing your abdomen to rise as your lungs fill with air. Your chest should remain relatively still.

  3. Hold the Breath: Hold your breath for a few seconds (optional).

  4. Exhale Slowly: Exhale slowly and completely through your mouth, allowing your abdomen to fall as you empty your lungs.

  5. Repeat: Continue this cycle for 5-10 minutes, focusing on deep, controlled breaths.

Benefits of Diaphragmatic Breathing

  1. Reduces Stress: Activates the parasympathetic nervous system, which promotes relaxation and decreases stress hormones like cortisol.

  2. Enhances Mental Clarity: Improves oxygen delivery to the brain, boosting focus and cognitive function.

  3. Promotes Emotional Stability: Helps regulate emotions by calming the nervous system and reducing anxiety.

  4. Improves Respiratory Efficiency: Strengthens the diaphragm and increases lung capacity, leading to better overall respiratory health.

  5. Supports Overall Well-being: Encourages mindfulness and presence, contributing to a sense of peace and well-being.